Workout No. 65
Wednesday, 21st January 2015

Squat 5x5 @ 65.0kg
Bench Press 5/5/5/4/4 @ 55.0kg
Barbell Row 5/5/5/5/4 @ 60.0kg

Arrived nearly 2 hours later than usual today. No change in bodyweight from Monday. My body fat callipers have arrived and a manual one-person rough test using 3 points (chest, abdomen, thigh) estimates my bodyfat to be around 19%. Will get some help this weekend for a more accurate reading.

Squats are starting to bother my left knee a little more than I would be comfortable with. The last time I injured myself was around the 70.0kg mark although it didn't seem like there was any issue with my form. Managed the full 5x5 @ 65.0kg with some discomfort on a few reps here and there.

Decent attempt at the bench press with 5/5/5/4/4 reps @ 55.0kg. Hopefully will be able to progress after next week's session.

Should have completed the 5x5 barbell rows @ 60.0kg but lost focus on the last rep and missed it. Very tired at this point, but no excuse.

Workout No. 66
Friday, 23rd January 2015

Squat 3x5 @ 67.5kg
Overhead Press 3x5 @ 42.5kg
Deadlift 1x5 @ 112.5kg
“Negative” Pull-ups 2/2
Barbell Curls 10/10 @ 20.0kg

Pleasant surprise during the weigh-in today - 91.0kg! Have decided to start a mini-cut and see how it goes. Will also drop down to 3x5 for now as I believe I will have difficulty with recovery with the reduced calories. Never tried this before but I hope I won't stupidly lose all my gains during this cut.

Left knee didn't feel good at all squatting 67.5kg today. Worse than the last two sessions. Will probably lay off squatting for a short bit for now. Suspect the high volume is a contributor to this problem so this is one of the reasons for the transition to 3x5.

The reduced volume definitely helped me to complete the 3x5 overhead presses @ 42.5kg. Doubt I would have managed a full 5x5, especially if this was preceded by 5x5 squats.

Deadlifted 112.5kg for 5 reps. Wasn't 100% pleased with my form. Will also start taking it easy next week on this lift to give my body some time to recover.

Ended the workout with some "negative" pull-ups and 2 sets of 10 empty barbell curl reps.

Workout No. 67
Wednesday, 28th January 2015

Squat 3x5 @ 70.0kg
Push-ups 2x10
“Negative” Pull-ups 3/3

Was in Singapore between the 27th and the 29th of January 2015 for a conference and stayed at the Grand Copthorne Waterfront. Had about two hours of free time today so I decided to pop by the hotel gym for a quick workout. Pleasantly surprised that there was not one but TWO proper squat racks in the gym which is not typical of a hotel gym which is usually full of machines and treadmills.

Went up to 70.0kg for squats and my knees didn't feel the slightest bit comfortable. Completed the 3x5 though.

Surprisingly there was no bench for bench pressing so I replaced this with 2 sets of 10 push-ups followed by some "negative" pull-ups.

Workout No. 68
Friday, 30th January 2015

Front Squat 3x5 @ 40.0kg
Overhead Press 3x5 @ 42.5kg
Push-ups 2x10
“Negative” Pull-ups 2/2

Gained a little weight from my Singapore 1-buffet-per-day-and-sometimes-2 spree in Singapore.

Took it easy today and didn’t wanna risk injuring my knees so I gave them a slight rest by skipping low bar squats. Tried out some front squats instead. Started light and I think I did okay for my first proper try. Was able to keep my elbows up and my form looked decent.

Successfully completed 3x5 overhead presses @ 42.5kg, moving on to 45.0kg for the first time ever!

2 sets of slightly elevated push-ups (with my feet on two plates stacked on top of each other) followed by some “negative” pull-ups to finish off.

This post has been edited by justintga: Feb 17 2015, 03:28 PM

Workout No. 69
Wednesday, 4th February 2015

Squat 3x5 @ 60.0kg
Front Squat 1x5 @ 50.0kg
Bench Press 3x5 @ 55.0kg
Barbell Row 3x5 @ 60.0kg

Deloaded my low bar back squats slightly and completed the 3x5 @ 60.0kg without any issues. Legs still felt fresh so I worked my way up to a single set of 5 reps for the front squat @ 50.0kg which also felt good. Front squats seem to feel better for my knees. Will monitor and see how things progress.

Also managed the full 3x5 for the bench press @ 55.0kg without suffering too much. On an unrelated note, does anyone have any idea where to find 0.5kg plates with standard holes for barbells? I’d prefer to go up in 1.0kg increments for the bench and the overhead press if possible.

3x5 barbell rows @ 60.0kg without much difficulty. Skipped assistance exercises as it was getting late.

This post has been edited by justintga: Feb 17 2015, 03:28 PM

Workout No. 70
Friday, 6th February 2015

Squat 3x5 @ 70.0kg
Overhead Press 3/4/3 @ 45.0kg
Deadlift 1x5 @ 110.0kg
“Negative” Pull-ups 3/3

Back up to 70.0kg squats today as my knees were feeling better. Not easy but completed the full 3x5.

Failed on the first attempt of the overhead presses @ 45.0kg only managing 3/4/3 reps as expected.

Light deadlifts again to work on my form and some "negative" pull-ups to end the session.

Workout No. 71
Tuesday, 10th February 2015

Squat 4/0/0 @ 72.5kg
Bench Press 3x5 @ 55.0kg
Push-ups 3x10

First ever squat attempt at 72.5kg after edging past my previous best of 70.0kg last Friday. 4 reps on the first set and failed to get the 5th. I knew I would risk my knees from experience if I pushed on so I stopped there.

On the bright side, a nice PR for my bench press, completing the full 3x5 @ 55.0kg.

Wasn’t in the mood to row so I completed the short gym session with 3x10 push-ups.

Workout No. 72
Thursday, 12th February 2015

Squat 5/4/3 @ 72.5kg
Overhead Press 4/4/3 @ 45.0kg
Deadlift 1x5 @ 110.0kg
Front Squat 3x8 @ 50.0kg

A much better attempt at squatting 72.5kg today. Managed 5/4/3 reps with decent form.

Decent attempt at overhead pressing 45.0kg as well completing 4/4/3 reps. With some luck, I should be able to do the full 3x5 during my next try.

Deadlifted a reasonable 110.0kg. Not very sure why but I have been reluctant to try heavier weights on the deadlift. My upper back always rounds slightly (which should be okay) for any lifts past the 100.0kg threshold. Lower back generally looks nice and neutral.

Still quite fresh after everything so I proceeded to do 3x8 front squats @ 50.0kg just for some extra volume.

Workout No. 73
Sunday, 15th February 2015

Squat 3x5 @ 72.5kg
Bench Press 3x5 @ 57.5kg
Barbell Row 5/0/0 @ 62.5kg

Finally, finally squatted a full 3x5 @ 72.5kg. Very, very pleased as this is the first time I’ve successfully completed the target reps at a weight beyond my long time plateau of 70.0kg. Hopefully I continue growing stronger and stay injury free!

Also a PR for bench presses @ 57.5kg, completing the full 3x5. Will finally be able to try a 60.0kg bench press next week which has been a personal target for quite some time!

Extremely exhausted by this point and decided to call it a day after completing one set of 5 reps of barbell rows @ 62.5kg. To be honest, I’ve noticed that I have not made it past this weight for a very, very long time but this is the lift that I am least focused on and care least about which clearly highlights my lack of discipline.

Workout No. 74
Tuesday, 17th February 2015

Front Squat 3x8 @ 50.0kg
Overhead Press 3x5 @ 45.0kg
Deadlift 1x5 @ 115.0kg
“Negative” Pull-ups 3/3
“Negative” Chin-ups 3

Did front squats instead today to give myself a slight rest after the last session’s PR @ 72.5kg. I know it is not much but I was well pleased with breaking my 70.0kg plateau which I hit when first joining this gym and sustaining my knee injury. It has been a long and slow process.

Also managed a PR for the overhead press today! 3x5 @ 45.0kg. Not too confident with the thought of attempting 47.5kg but have been unable to find lighter plates for a smaller increment of like say 1.0kg instead of 2.5kg.

Completed 5 deadlift reps @ 115.0kg before finishing off the session with some “negative” pull-ups and chin-ups.

Workout No. 75
Friday, 20th February 2015

Squat 2x5 @ 20.0kg
Front Squat 2x8 @ 50.0kg
Bench Press 2x5 @ 20.0kg
Overhead Press 2x5 @ 20.0kg
Barbell Row 2x5 @ 35.0kg
Deadlift 2x5 @ 45.0kg

Today’s session was a special one. My brother was back from Bintulu wanted me to teach him some compound lifts so that he can potentially start training at a gym back in Bintulu.

Showed him the basic form for squats, bench presses, overhead presses, barbell rows and deadlifts (core lifts for Stronglifts 5x5) with the minimum recommended weights, and squeezed in some simple front squats just to break a sweat.

The gym closed unexpectedly early today at 8.00pm, probably because it is the 2nd day of Chinese New Year.

Workout No. 76
Monday, 23rd February 2015

Squat 5/5/4 @ 75.0kg
Bench Press 3x5 @ 57.5kg
Barbell Row 3x5 @ 55.0kg
Push-ups 3x15

First attempt but another new low bar squat PR today completing for the first time ever 5 reps @ 75.0kg! Knees felt okay and I should have been able to get the 5th rep of the final set but I felt I started leaning forward ever so slightly on the 4th rep so I didn’t want to take any risks. Still quite pleased overall after failing to get past 70.0kg for months!

Warmed up for bench presses and progressed my way up to 60.0kg which was the target work set weight for today. Carried out two reps and had nothing left in me. I know it is not strictly following the Stronglifts protocol but deloaded to 57.5kg and finished off the 3x5 at this reduced weight. Suspect that I didn't do too well with the 60.0kg because of a psychological barrier. Will stay focused and trust that I can press the 60.0kg during the next session.

Deloaded barbell rows as well to 55.0kg for an easy 3x5 and ended the workout with 3x15 good push-up reps.

Workout No. 77
Wednesday, 25th February 2015

Front Squat 3x8 @ 55.0kg
Overhead Press 3x5 @ 45.0kg
Deadlift 1x5 @ 115.0kg

Upped the front squat weight to 55.0kg today and completed 3x8 reps without pushing too hard. Still can go up in weight a fair bit I suspect, before any plateaus.

Did not increase the overhead press weight but rather stayed at 45.0kg although I already managed a proper 3x5 at this weight in the previous session as I was not confident at all of pressing 47.5kg. I was more comfortable with the idea of giving my body a little more time to grow and adapt. Completed the 3x5 but it still did not feel easy.

Fairly easy 5 reps of deadlifts at 115.0kg and no assistance exercises today.

This post has been edited by justintga: Feb 28 2015, 12:01 PM

Workout No. 78
Friday, 27th February 2015

Front Squat 3x8 @ 57.5kg
Bench Press 3x5 @ 60.0kg
Barbell Row 3x5 @ 57.5kg

Another 2.5kg increment to my front squats today to 57.5kg. Still a fairly comfortable weight for the 3x8. If my legs feel good, I will revert back and attempt the 75.0kg low bar back squats again on Monday.

60.0kg BENCH PRESS ON THE FIRST ATTEMPT! MIGHTY PLEASED! And the full 3x5 as well! Really focused on form and set-up to ensure that I was in the best position to press the weight. This was a target I’ve been aiming for since day one.

Completed barbell rows @ 57.5kg without suffering too much. It was getting late so no assistance exercises today.

Workout No. 79
Tuesday, 3rd March 2015

Squat 5/4/3 @ 75.0kg
Overhead Press 3x5 @ 45.0kg
Deadlift 1x5 @ 117.5kg
“Negative” Pull-ups 2/2
“Negative” Chin-ups 2

Made a decision to start cutting at the start of the week but have not been very successful. Every time I eat a little less, I end up compensating by eating more, especially towards the end of the day and consequently consuming more calories than normal. Poor self-discipline. Body weight remained at 94.0kg today.

Attempted the low bar squat @ 75.0kg but was overenthusiastic on the 4th rep of the 2nd set, lost tightness and pushed up too hard that I took two uncontrolled steps forward inside the squat rack on the ascent. Poor poor form. Finished only 3 reps on the 3rd set. Disappointed overall.

Third session in a row overhead pressing 45.0kg for the full 3x5. Still feeling difficult but will hopefully have the confidence to attempt 47.5kg in the next session depending on how I feel on that day.

Fairly easy deadlifts at 117.5kg for 5 reps and ended today’s session with some “negative” pull-ups and chin-ups.

Workout No. 80
Friday, 6th March 2015

Squat 3x5 @ 75.0kg
Bench Press 5/4/1 @ 62.5kg
Barbell Row 3x8 @ 40.0kg

Weigh-in today still indicated 94.0kg and I am disappointed to report that my attempts at starting my cut have still been in vain. Still eating too much. My cut will officially start next week. I don’t count calories and I am not cutting too much food out but I get very, very hungry towards the end of the day and start overeating again. Epic fail.

On a positive note, managed to successfully squat 3x5 reps of 75.0kg! Will probably revert to front squats for a bit after this.

First time bench pressing over 60.0kg today. Surprisingly managed 5 full reps @ 62.5kg during the first set. Totally bonked after the effort. Rested 5 minutes and managed 4 reps for the 2nd set. Had nothing left for the final set and only did one rep and unfortunately strained my right shoulder in the process.

Kept the weights light for the barbell rows due to the strained shoulder and did 3x8 reps at 40.0kg.

Skipped assistance exercises because of the slight shoulder strain.

Workout No. 81
Monday, 9th March 2015

Front Squat 3x8 @ 60.0kg
Overhead Press 3x5 @ 45.0kg
Deadlift 1x5 @ 120.0kg
“Negative” Chin-ups 3/3
“Negative” Pull-ups 3

Slightly improved discipline with regards to my eating. Will monitor my cutting progress over the next few weeks and report back. Tried using this body composition analyser machine at the gym and it reported that I weigh 92.8kg but have a bodyfat of 23.5% which seems to be on the high side. I know these machines are not very accurate but I will use it as an easy benchmark. Am currently targeting to bring down my bodyfat to 20% over the next 6 weeks before the end of April. Should be doable. Also, have started using Jefit as my main tracking app as I am transitioning away from Stronglifts with the front squatting, 3x5 instead of 5x5, etc. Still focusing on compound lifts in general though plus some compound type assistance exercises.

Back to front squats today. 3x8 reps at 60.0kg was tiring, yes, and I was sweating profusely by the end of each set. But truth be told, each invidual rep was not particularly difficult. Probably a fair bit of headroom to go before I plateau. Also front squats seem to be kinder on my knees but this may also be due to the fact that I am squatting lower weights compared to low bar squatting.

4th session in a row overhead pressing 45.0kg for the full 3x5. Did not dare to attempt the 47.5kg as I was still feeling the slightest shoulder strain from last week’s work out. This weight is still not getting significantly easier.

Deadlifts for 5 reps @ 120.0kg today. Deadlifts at this weight are getting easier and easier and I was not really struggling with the final rep or two as I usually do at heavier weights. Still feels heavy though but I was not as bonked at the end as usual.

Seem to be able to do one respectable chin-up and pull-up rep consistently now with my chin actually clearing the bar fully during chin-ups. Rest of the reps were “negatives”.

Workout No. 82
Wednesday, 11th March 2015

Front Squat 3x8 @ 62.5kg
Bench Press 3x5 @ 60.0kg
Barbell Row 3x5 @ 60.0kg
Push-ups 15/15/10

Cutting discipline has improved this week but still not in 100% control. Gotta stay focused on the goals!

New front squat PR of 3x8 reps @ 62.5kg. Exhausted by the end of each set of 8 reps but each individual rep was still not too challenging. Suspect that I can continue progressing in weight for a fair bit.

After the shoulder injury from bench pressing 62.5kg last week, I lowered the weight slightly to 60.0kg. Experimented with a wider grip than usual for the first two sets (my bench grip is quite narrow to start off with) and reverted to my regular grip width for the final set.

Strict barbell rows for 3x5 reps at 60.0kg without too much difficulty.

Ended the workout with 15/15/10 reps of push-ups. Was targeting 3 sets of 15 reps and failed. Triceps were burning and aching by the 3rd set.

Workout No. 83
Friday, 13th March 2015

Front Squat 3x8 @ 65.0kg
Overhead Press 3/3/3 @ 47.5kg
Deadlift 1x5 @ 122.5kg
“Negative” Chin-ups 3/3
“Negative” Pull-ups 3

Still moving up in weight with my front squat. My mobility is not so good so my shoulders and neck and fingers are starting to feel tight at this weight. Managed the 3x8 reps at 65.0kg. Probably will try out 3x5 low bar squats @ 77.5kg during the next session as I have been front squatting 3 sessions in a row.

3/3/3 on my first attempt at a 47.5kg overhead press. Not bad. Quite happy that I stayed at 45.0kg for a while, else I would have failed miserably at this weight.

Deadlifts for 5 reps @ 122.5kg, still not maxing out and had some left in me. Just need to keep my form in check.

Ended with some disciplined “negative” chin-ups and pull-ups.

Workout No. 84
Monday, 16th March 2015

Squat 3x5 @ 77.5kg
Bench Press 3/2 @ 62.5kg
Barbell Row 3x6 @ 40.0kg
Push-ups 15/12

Attempted a new PR low bar squat today @ 77.5kg and finished the full 3x5!!! On the first attempt! Front squats have definitely helped. Effectively a 1RM @ bodyweight!

Warmed up for the bench press and progressively added weight to the bar. By the time I was at 50.0kg, unracking the bar was a challenge. Loaded up a total of 62.5kg, unracked the bar and knew I was in trouble after the 1st rep. Only managed 3 reps in total before giving up. Only did 2 reps on the 2nd set. Didn’t even attempt the 3rd set. Have been on a cut over the past two weeks plus I have been practising headstands, forearm stands and handstands over the weekend which has been putting a fair bit of strain and fatigue on my pressing muscles. Hopefully this was the cause for my poor performance today.

Went for some lighter rows as well and did some push-ups to add to the volume. By the end of today’s gym session I was very, very exhausted.