QUOTE(QalbAlUsud @ Oct 22 2014, 08:03 AM)
Great log bro. 
Thanks bro. I saw u set up a new log for yourself too. Keep it up! Syakirin's log, On my way to become Kratos
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 Oct 23 2014, 10:06 AM
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Junior Member
85 posts Joined: Jul 2013  
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Oct 23 2014, 10:13 AM
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Junior Member
85 posts Joined: Jul 2013
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22/10/2014: Workout B
Squat: 40kg, 5x5. Complete with ease. Will add more on next workout OHP: 40kg, 5x5. Complete with a little struggle. Will add more on next workout. DL: 60kg, 1x5. Complete with ease. Will add more. Chin Up: BW. 3x6 Hyperextension: BW+5kg plate, 3x8 45degree sit-up: BW, 3x5 Summary: I'm still looking for the boundary of my comfort zone. So I will be adding more weight until I can't finish the sets. For Squat and OHP, weights were calculated based on plates only, coz I'm using Smith Machine, so I have no idea about the weight of the bar. I still struggle doing the chin up. I chose to do underhand grip chin up, coz my underhand is weaker than my hammer chin up. |
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Oct 23 2014, 03:31 PM
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Junior Member
21 posts Joined: Oct 2014
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If you don't mind me asking, what is your current goal? Please do share.
When doing chin up, neutral (hammer) grip is naturally easier than the underhand grip. Have you tried training chin ups using pyramid style? |
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Oct 24 2014, 09:17 AM
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Junior Member
85 posts Joined: Jul 2013
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QUOTE(QalbAlUsud @ Oct 23 2014, 03:31 PM) If you don't mind me asking, what is your current goal? Please do share. My current goal is to reduce BF% and increase muscle mass, as well as overall body strength.When doing chin up, neutral (hammer) grip is naturally easier than the underhand grip. Have you tried training chin ups using pyramid style? Yea I did that while I was still active in Muay Thai. Lots of chin up had to be performed, but somehow, its always the weakest part of my programme. |
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Oct 24 2014, 12:12 PM
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Junior Member
21 posts Joined: Oct 2014
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That is indeed a great goal. Hope it works out well for you.
Oh i see. Maybe you can incorporate your chin training with isometrics and half reps. Together with pyramids, it really helped me on building chin strength when I was doing calisthenics. Tensing the abs and hips helps to have more work on the back while doing chins too. Just a bro advice. Keep up the great log buddy.  |
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Oct 27 2014, 08:36 AM
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Junior Member
85 posts Joined: Jul 2013
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24/10/2014: Workout A
Squat, 50kg: 5x5 BB Bench, 55kg: 5x5 Row, 55kg: 5x5 Dips: BW+20lbs, 3x6 Hyperextension: BW+5kg plate, 3x8 45degree sit-up: BW, 3x5 Note: F*rk smith machine. I wish my gym have power rack or at least, squat rack. |
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Oct 28 2014, 09:05 AM
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Junior Member
85 posts Joined: Jul 2013
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27/10/2014: Workout B
Squat: 55kg, 5x5. OHP: 45kg, 5x5 DL: 70kg, 1x5. Chin Up: BW. 3x7 Hyperextension: BW+5kg plate, 3x8 45degree sit-up: BW+2.5kg plate, 3x5 Summary: Lower back painful when doing squat, more like muscle pain. Tips from a bro at the gym; bring the leg away from the bar, so when in full squat position, it will look like wall squat. Any opinion? |
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Oct 28 2014, 08:44 PM
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Junior Member
138 posts Joined: Jan 2009
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QUOTE(anak kenyalang @ Oct 28 2014, 09:05 AM) 27/10/2014: Workout B because you're doing SS, you should know rippetoe and his instruction videos as well. there's aplenty on youtube.Squat: 55kg, 5x5. OHP: 45kg, 5x5 DL: 70kg, 1x5. Chin Up: BW. 3x7 Hyperextension: BW+5kg plate, 3x8 45degree sit-up: BW+2.5kg plate, 3x5 Summary: Lower back painful when doing squat, more like muscle pain. Tips from a bro at the gym; bring the leg away from the bar, so when in full squat position, it will look like wall squat. Any opinion? if you're doing high bar squat, the pressure shouldn't be too much on lower back. if you feel pain there, most probably it is caused by improper form or maybe it is just muscle fatigue?. why don't you video your squat and post it here. |
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Oct 29 2014, 09:04 AM
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Junior Member
85 posts Joined: Jul 2013
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QUOTE(Arndt @ Oct 28 2014, 08:44 PM) because you're doing SS, you should know rippetoe and his instruction videos as well. there's aplenty on youtube. Yea I'm aware of Mark Rippletoe. Unfortunately the gym I'm in now only have Smith Machine. I never had such problem when I was at CF last time, using squat rack. I will try to take a video and post it here.if you're doing high bar squat, the pressure shouldn't be too much on lower back. if you feel pain there, most probably it is caused by improper form or maybe it is just muscle fatigue?. why don't you video your squat and post it here. |
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Oct 31 2014, 12:18 PM
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Junior Member
85 posts Joined: Jul 2013
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29/10: Workout B
Squat: 5x5, 60kg Bb bench: 60kg, 5x5 Row: 60, 5x5 No dip station at my second gym, so I improvised, use lower fly instead. Just for this one. Lower fly: 20kg each, 3x8, last failed at 6. Hyper extension, 10kg, 1x5 No decline bench, so no abs workout. Plus damn tired from row. |
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Nov 1 2014, 12:17 AM
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Junior Member
614 posts Joined: Feb 2014
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QUOTE(Sapurba @ Oct 10 2014, 09:34 AM) Let's say you want to start new training program, 1st understand the program itself cater to what group. Beginner, Intermediate, Advance (season Pro 😎). Beginner - Omth to 6mths. Intermediate - 1 and a half years / 2 years. Advance - more then 2 years training. QUOTE(anak kenyalang @ Oct 14 2014, 08:56 AM) 11/10/2014: Done BSN Half Marathon. Took me 3hours and 55min. Need to improve that. why are u adding assistance lifts (chins and dips) to stronglifts? I'm going to take one week rest, need to recover badly after my half marathon. After my recovery period, I will change my workout programme to Stronglift 5x5. I guess its not too late for me to start this programme Below are my workout, divided into 2, Workout A and Workout B. Workout A Squat 5x5 Bench Press 5x5 Barbell Row 5x5 Dips 3x 5-8reps (will add weight once I can complete >10 reps in the first set) Workout B Squat 5x5 Overhead Press 5x5 Deadlift 1x5 Chin up 3x5-8reps (Will add weight once I can complete >10reps in the first set) Will do workout A on Monday, Workout B on Wednesday, Workout A on Friday and so on. Will try to add some cardio at the end of the workout to maintain my fitness, however, it depends on my condition after completed the workout for the day. Daily accessory work: -45 degree Decline bench weighted situps, 3x5 (hold body parallel to ground for static 5 seconds each repetition on the way down, then go down slowly and come back up) -Hyperextensions - 3x8 1. mehdi himself are against this 2. common sense: when u squat 2plates above 5x5 three times a week u will know what im talking about. QUOTE(anak kenyalang @ Oct 29 2014, 09:04 AM) Yea I'm aware of Mark Rippletoe. Unfortunately the gym I'm in now only have Smith Machine. I never had such problem when I was at CF last time, using squat rack. I will try to take a video and post it here. you already answered it yourself. i personally against smith machine for any exercise. i dont see any benefits from it. for ur own good u shld try to find a new gymkudos for changing from brosplit to a legit beginner routine This post has been edited by NGV22: Nov 1 2014, 12:24 AM |
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Dec 1 2014, 04:12 PM
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Senior Member
3,849 posts Joined: Oct 2006 From: Your Location
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QUOTE(anak kenyalang @ Oct 28 2014, 09:05 AM) 27/10/2014: Workout B You can use the bench press rack to do your squat. Could be dangerous when you're squatting very heavy but it should be okay now. Especially if you have spotter.Squat: 55kg, 5x5. OHP: 45kg, 5x5 DL: 70kg, 1x5. Chin Up: BW. 3x7 Hyperextension: BW+5kg plate, 3x8 45degree sit-up: BW+2.5kg plate, 3x5 Summary: Lower back painful when doing squat, more like muscle pain. Tips from a bro at the gym; bring the leg away from the bar, so when in full squat position, it will look like wall squat. Any opinion? |
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