remember to add the workout title as "week 1 day 1" and track your weeks from there..

do your abwork and hyperextensions..

lol.. dude.. abwork is important in all programs dude.. it is detrimental if u want a big squat and DL.. so adding in such an important accesorry work wouldn't hurt.. my seniors encourage this too.. just don't add any kind of useless bs in like lat pulldowns or any crap like that that doesn't contribute to what you are doing..

i know what i'm doing guys.. chill..

joey, pizzaboy, read joey's post above where he quoted mark rippetoe's program.. read the last 3 paragraphs.. it says there that it's fine to add some assistance work..

and don't worry about doing abwork on rest days.. just do it after all your main lifts like 3 or 4 sets depending on your feel and u can go home..

if u feel u need to do something on rest days, try stretching and some rotator cuff or tendon work.. deep massage if u like..

it is never polite to laugh at other ppls pics.. some require alot of courage to put them up.. so instead of laughing at them we should be motivating them to do better..

but looks like the general forumers in malaysia are rather shallow and short-sighted..

dissapointing..

joey.. your cardio days don't count.. haha! the reason for the day 1,2 or 3 is becuz we want to know whether u're reaching the last day of the week or what.. as in for the 3 workout days.. that's it..

and are u increasing weight in ALL your exercise daily? i noticed that a few days, ur squat weight are the same.. what's up?

there u go.. i understnad now.. lol..

wtf??




.

becuz of a weak back.. as u can't sustain ur weight while hanging there..

increase in your Deadlift and rows will endure no bodyweight exercise is too hard for u.. and yeah keep at it..

continuue to DL with proper form.. start pulling some serious weight and hard chinups will be a thing of the past..

dun understand y can't u just stick to the 20kg barbell.. haha! wherever i go, the barbell goes with me.. hehe..

iv'N.. go to any fitness stores and get yourself 2 pairs of 0.5kg plates.. bring them to your gym and attach them to your bar by tying it up with a piece of cloth.. cuz they're normally too small to fit into the oly bar.. that way u can progress much longer.. cuz 2.5kg's per week is a hell lot on bench and MPs man..

err... joey.. u really must get your journal in order la.. i dunno what they mean.. 5x3? 3x5? which is it? big difference u know? if it's 3 set of 5, stick to 3x5 pls..

and without counting the weight of the bar(which matters alot), i really can't tell..

but if u really made it hard today, maybe u can be conservative on the bench and retain one workout, but squats i believe shouldn't be a prob.. whoever said making new PRs would be easy?

and of cuz y u failed was pretty obvious.. and i've stated them in the past.. ur warmups weight are too near to ur max.. which is y they tax u out too quickly.. warmups are meant to be just that.. warmups.. so lower them to only using the bar or just 5 or the 10kg each side as warmups and jump straight into ur straight sets.. especially on bench.. trty buying micro weights(0.5kg) as i suggested or use em if ur gym has em..

This post has been edited by carlsuen: Nov 2 2006, 12:35 PM

yeah.. try it out.. u'll see a noticeable difference.. strength and endurance wise..

what did i tell ya about lighter warmups?? haha!! congrats!

Warmup:

1x5 20kg (bar only)
1x5 50% of working set weight
1x3 70% of working set weight


3x5 Working set.

this is what i would do.. warmups are just meant to be that.. warmups..

not 5 sets of 1 rep!! it's 1 set of 5 reps!!

sigh.. hopefully u'll be able to use the same weighted bar for all your exercises soon.. can't really measure your progress properly liddat.. as all your lifts will be related for referencee later.. like squats carryover and stuff liddat..

i think u could've gotten the squat PR.. i think it was all in your mind.. 2.5kg difference is all in the mind.. but good job anyway.. get it on friday..

if u really wanna do this, i suggest u do a VERY thorough research on the clean.. browse all the correct clean vids at this place www.crossfit.com or youtube vids also can..

and ask a tonne of question if u're not sure.. it's the only way to learn..