erm.. imho, wat d gym staff said true. dont mess wit heavy weight or complete ur reps if u got no confident. u r endangering not onli ur life, but d life of other people around there.

unless u got spotter / machine bench press / smith machine, ill say safe 1-2reps for backup

thanks for your input.

i am supposed to hit 165lbs 3x5 this week, so no, i should be able to push through according to the progression scheme. i am not simply messing with heavy weights, i am simply using the weights that i should use. that is why what the staff said angered me

keep 1-2 reps away from failure would not be an option. i am using a one of the many beginner programs just like starting strength or stronglifts. if i were to do this, confirm i will fail each session and hence, the red fonts.

i had said before its hard to find a spotter who knows what he is doing. i would rather use a power rack if its empty. no, dont even mention machines/smith machines man

-i think i sprained my neck or something during ohp, luckily its not a tear
-theres mini power rack in a smaller gym next to this main gym, and i found out that it has outer pins( for ohp). HOWEVER, the smaller gym has light ass plates only. and guess what, the staff said i cant move weight plates from main gym to the smaller one. i can only see 4x25lbs plates, 10lbs plates and smaller etc. ill see if there is less people in the smaller gym ill ohp there in the future. but once im over 145lbs on ohp, that gym will be useless already

This post has been edited by NGV22: Jun 19 2014, 09:49 PM

muehehe. smith machine

haha.. its usual for any gym staff act like dat. last time i also same. trapped under d bar after i snapped my back dat was 15 years ago.

Always look for spotter if any good guy there. If there is no one you know, ask politely and tell them what to do.

Normally after train for 1 year at least, you can know how much further you can go. And you can stop 1 rep before failure.

In case there is no reliable spotter, use the squat rack. If squat rack not available, and u hit failure in bench, drop the bar to your chest and roll down. NEVER roll up to your neck. Search roll of shame. I did that sometime when there is no spotter at all and no squat rack. I feel nothing wrong with that if it is not too heavy barbell.

Forget about smith machine, it totally sucks. I rather not training my chest if I must use the smith machine lol.

This post has been edited by -ccy-: Jun 20 2014, 06:18 PM

damn, how is trapping under the bar snap up ur back? sorry to hear that man.


yep i know about roll of shame. have to practice doing it though. thanks for your suggestions

20/6/2014 Workout A Week 8



-im confident in bench last rep because im benching in the power rack. although i kinda fuked up my warmsets by adjusting the power rack here and there so that i am comfortable benching first time there, i made it!
-squat's last rep looked horrible. the weight is so heavy that i could even felt it in my spine
-good ending for week 8

edit: daminit i just realised i took too long between reps, i was panting hardly, it was 5 seconds between 3rd and 4th rep. dammnit

This post has been edited by NGV22: Jun 21 2014, 06:11 PM

few days ago one of my friend who lifts said he would start Stronglifts. im sooo excited for him, as he always do bro splits. i had talked with him about doing a real program before this, but as you know, its hard to change the bro-mindset from your friends. I suggested fierce 5 to him, but it seems that he already confirmed of doing Stronglifts, so i dont wanna force him anymore. this coming week he will play around with 5RM, and then the other week he will start the program. he deadlifts 250 for reps, squat and bench quite similar to mine. I even asked him to create a log in bb.com so that he can learn much more from this forum.

i hope more of my friends who are gym goers try to get away from their brograms which mostly consist with brosplits. this friend of mine is the first to do so though.

in another matter, i planned to purchase Chuck Taylors to wear in the gym. im tired of barefooting while squattng, deadlifting, ohp-ing and rowing. it is unpleasant to barefoot here even with socks on as the gym is not clean unlike other huge fitness centres. grey colored socks would turn into black colored socks. I found out that many powerlifters recommend chuck taylors. it wil be a good investment. ill probably visit the store in this coming few weeks.

This post has been edited by NGV22: Jun 22 2014, 12:41 AM

converse sneakers r awesome stuff. i had my all star canvas aka chuck taylor 10 years d. m still wearing but need buy new 1 d..

i tried to squeeze more energy when doin bench press till my butt lift off from chair n back arching like sheet. dats when i snapp my back n cant finish d reps..lol.

wah cn tahan 10 yrs, not bad..

so lifting weights mst be hard for u since you gt low back injury

current: entering week 9

week 1 (30/4/2014)-week 4(25/5/2014)
bodyweight: 79kg (174lbs) --> 80kg (176lbs) Gain of 1kg (2.2lbs ) [weighing balance is in unit kg]
caloric intake: 3235 kcal ( which is around 15% surplus of TDEE = 2823KCAL)
sleep: weekdays ~6 hours, weekends ~8 hours

Big Lifts
deads: 95lbs --> 125lbs
squat: 115lbs --> 145lbs
bench:135lbs --> 145lbs
ohp: 70lbs --> 85lbs

Small lifts
curls
-----------------------------------
week 5 (26/5/2014) - week 8(22/6/2014)
bodyweight: 80kg(176lbs) --> 81kg (178lbs) another gain of 1 kg (~2.2lbs)
caloric intake: 3235 kcal - 3405 kcal (15-20% surplus of TDEE = 2823KCAL)
sleep: slightly worse than week 1 - 4

Big lifts
deads: 125lbs -->165lbs
squat: 145lbs -->185lbs
bench: 145lbs -->165lbs
ohp: 85lbs --> 100lbs

small lifts
pendlay row
pulldown
-------------------------------------
legend
green= successfuly followed progression scheme
blue= wrong weight used/missed workout
red= deloaded at least once, a deload is done if an exercise failed 2x consecutively, or form is too phucked up

This post has been edited by NGV22: Jun 23 2014, 12:37 AM

depends on wat type of excersize.. m still having problem to do back squat. after do it, d next day sure having huge pain on lower spine... using belts hav gib me extra protection to my lower back. can perform OHP or any vertical loaded weight except back squat.

damn u can try front squat for ur main leg exercise...back squat do put stress on low back..

23/6/2014 Workout B Week 9

yup..subs back squat wit front

25/6/2014 Workout Week 9



not a good day on squats. duh, time to increase the caloric intake

27/6/2014 Workout B Week 9



gotta deload curls again. duh
decided to slightly increase cAloric intake starting next week

30/6/2014 Workout A Week 10



-fcuked up on bench
-210 is the max weight for the calf raise on leg press machine. thinking of switching to either:
a. seated calf raise ( progression would be hard to tracked and made)
b. the ole standing barbell calf raise ( afraid it will give me low back issues-had a history of acute low back pain)

-overall good, ohp kinda wobbly on the last set
-b4 started ohp felt some pain on left shoulders
-look, light ass bicep curl. light weightzz
-i think gonna dload leg curl 150 is too much for me, used too much support from the upper body
-before this i did behind the head weighted crunch. my cute little fingers always pain from doing these, and i am afraid i can snap out my neck. so i gonna put the plate on ma chest

This post has been edited by NGV22: Jul 3 2014, 09:31 PM

4/7/2014 Workout A Week 10

am so excited for today's workout. because if i succeed i finally has a first lift that exceed 200lb mark. nervous at the same time lol



boom. contrary to my expectations, the whole workout was fcuked. squat feels sooo heavy, and for bench the last set took alot from me.
-for squat, i am already 2 weeks behind. im sure im pretty confident i can make it, but **** happens
-for bench, its time to deload since i failed second time consecutively.
-first deload ever from the 3x5 lifts happened in week 10
-my shoulder pain just got worse. still it is not really that painful, hopefully it can recover during the weekends. no plankls and shoulder dislocations anymore
-im fcukin pissed off with my hp, i recorded whole set of squats only to discover the video is cut off. i must really consider getting a new phone


my original short term goal before 1st august was:
deadlift 225 (no fails no deloads, straight progression)-chance is still there
bench 190 - cannot make it already
squat=> 225 -its kinda hard, must progress without fails in order to happen, chance is low
ohp=> 125 - chance is still there

i had this short term goal in mind since the day i started fierce 5.