Got a call from decathlon this morning informing that they have 4 10kg bumper plates that just came in. Unfortunately 5kgs are out of stock nationwide and they couldn't confirm when they'll receive the stocks.

Nevertheless, immediately went there and exchanged the previous wrong plates that were bought last Wednesday. Now finally can bench 2 pl8 at home after more than 2 months.

After got home, unpacked and tested the 2 plate bench (after quick warmup) , unracking already felt bloody heavy. Still managed 1 rep thankfully. Didnt dare to try for second since the missus not even strong enough to spot.

Still, a very good day. Wasnt expecting the plates to arrive within the same week and not to mention fasting month is ending too. Now can finally focus on the cut again.



This post has been edited by axtray: May 23 2020, 05:16 PM

Finally got the 5kg plates. Man despite gym business is bad, gym equipment is a very lucrative market now. Freaking hard to get a hold on the plates.

As of now still missing 1.25 kg and 2.5kg for the small increment. But at least with warmup increment is much easier as compared to the previous 60-80-100.

Lift and strength progress, still struggling with 2 pl8 bench, managing only 2 reps. Maybe could get 3 if theres a spotter. Tested the ohp today with the new 5kg plate, at 70 kg can still get 3 reps. Squat maintained at 80kg as the knees are acting up. Being 103kg + 80kg after 2 months of not working out is a bad combination.

Physique and diet, trying to get back under control, focusing on higher protein, at least 0.7g per pound of bw. However thanks to muscle memory can start seeing a more defined triceps shape now as compared to 2 weeks ago.

The goal now is to see how strong and lean I can get with the home gym (just for bench and ohp) before gym actually reopens again, who knows when.

This post has been edited by axtray: Jun 4 2020, 01:35 AM

Went for dinner and somehow managed to find 2 pieces of Ivanko 2.5kg rubber plates when walking around. Annoyingly tho its not actually 2.5kg but 2.34kg instead.

As of today (after about 2 weeks of having access to 2pl8 bench) , 2 pl8 bench can still only get 2 reps. Back workout however, still can rep 90kg pretty easily for the bent over rows. As usual, back is still the most consistent lift, followed by ohp.

As for the bench, lost quite abit of top end strength. Prior to mco was consistently repping 102.5 and 105kg 5 reps for sets. 90kg was about 6-8 reps (pyramid down) and never tried how many reps can achieve at 80kg.

Now however, 100kg for 2 lousy reps for 3 sets , 90kg at about 5 (pyramid down) for 3 sets and last set at 80kg can get 10 reps. Not sure if can ever recover the strength unless going for bulk again. But now as I have the 2.5kg (2.34) pl8s, lets see if doing smaller increments can help with the recovery in the next few weeks.

.

This post has been edited by axtray: Jun 6 2020, 11:12 PM

Finally got back to 5 reps for the 2pl8 bench. Though now gonna have to figure out where to go from here, more reps at 2pl8 or attempt 105kg and build to 5 reps, which is gonna be hella tough.

Need to find 1.25kg plates asap

Finally today completed 4chan's 1/2/3/4 milestone with the squat finally reaching 3 pl8 after delay of 4 years. Tho the 137.5kg in 2016 was achieved at prolly 15kg bw lighter but o well, aging sucks especially when you started the game late.

Current 1rep
OHP 85kg (muscle clean off the floor and strict press) <--pre mco. Couldn't attempt heavier at the moment due to back injury
Bench Press 125kg <-- +2.5kg post mco
Squat 140kg +2.5kg after 4 freking lel years
Deadlift 185kg <-- pre mco. Was aiming for 200kg post mco but had back injury

F*ck up the lower back muscle last month so had not been deadlifting. Was able to continue squating somehow since the current form is abit more upright compared to last time. But only reaching parelel with standard trainers as compared to atg with squat shoes. But hell ill take it.

Now can start invest for a weightlifting belt

This post has been edited by axtray: Aug 3 2020, 12:34 AM

Also now started to include cardio again at least for 20 mins continuous run with 4-5 mins cd for some additional cals burn. Learnt lesson not to go overboard and aim for long distance since last time it kinda made me weaker.

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This post has been edited by DeAct: Apr 9 2024, 11:17 PM

Bw now hovering at about 101-102kg. From 9th jun till now i only lost about 2-2.5kg. But happy to say the clothes and all are not tight at the belly anymore so the fatloss is on track at least

Wouldve lost alot more if i went on the same diet that got me lean last time. But didnt wanna lose my 2 pl8 bench for reps

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This post has been edited by DeAct: Apr 9 2024, 11:17 PM

Affirmative. But what im seeing now is more of a recomp than cut tbh. Abit scared to go more agressive with the calorie reduction as I may lose strength earlier than planned.

One of the trainer at the gym (he benches 3 pl8 so legit strong af) gave some suggestions on benchpress setup last Tuesday. After some test runs with 2 pl8 for reps (same day) and practice paused bench (same 2pl8) at home on wednesday, today got new bench PR at 130kg.

Thanks to that am now officially in the 1000 pounds club (lel just barely).

In terms of ratio from 1/2/3/4, the bench had surpassed the OHP surprisingly. Need to start training for 90kg OHP now.

Lower body is officially my weakest atm.

This post has been edited by axtray: Aug 8 2020, 06:00 PM

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This post has been edited by DeAct: Apr 9 2024, 11:17 PM

Thanks man. Tbh it sort of happened since the last 125kg PR few weeks ago was a nightmare.

Kinda itchy now to aim for 3 pl8.

What a week. Broke 2 PRs

Bench press 130kg -> 132.5kg
Squat 140kg -> 142.5kg

7.5kg more to all 3 pl8 bench. Current weight around 100kg atm. But the belt setting now at 4 instead of the usual 3. So the waist is getting smaller hopefully. Following Layne Nortons advice on 1 setting before the tightest.

So far the belt had been a very good investment. Totally underestimated the support it provides especially for the deadlift. Had to get used to it for squat since initially it felt a bit weird at the bottom.

Constant heavy benching had affected the elbows since the joints are always sore now. May need to aim for lower weight for reps first before attempting the 1-2RM. Maybe will aim for 2 1/2 pl8s (120kg) for 5 reps. Will test this for the next few weeks before attempting another 1RM PR

This post has been edited by axtray: Sep 6 2020, 10:12 PM

f*ck up the back again when attempting 180kg deadlift. The annoying part was pulling it just fine the week before. Pretty much a lesson to not proceed with more than 90% of 1RM if feeling like shit. The feeling like shit could be attributed to increased of the squat workout volume last Sunday (was working in with someone so felt abit motivated to do more sets and reps).

Didn't stop from still going to the gym. Anyway but shelved every workout that requires lowerback involvement and did tons of stretching and foam rolling.

The good part, thanks to screwing up the back, maxed out the DB in the gym at 50kg doing incline press. Was expecting it to be way harder.

The barbell bench press as well now aiming for 5 reps at 120 kg before attempting the 140kg dream PR. Some people will think Im glorifying this 140kg bench goal, but at 34 watever spill over of strength im getting, I will gladly have it.

Last Tuesday managed
120kg - 2 sets of 3 reps
110kg - 1 set of 6 reps (increased by a rep)
105kg - 1 set of 8 reps (increased by a rep)

After I recall back to last year, this is pretty much my progression to the 2pl8 for 5 reps goal, now being 2 1/2pl8.


Body update: officially the weight scale is showing below 100kg this morning at 99.8kg. And to be honest looking alot better than the 92 kg mid 2018 before the high speed cut. End goal is still the same. 2 pl8 bench for reps once the abs are back popping again.

where do you buy this

Decathlon bro

Been stalling on the bench after the last update. Working sets were missing a rep which could be due to tax-ed cns. Last weekend decided to drop the weight and aimed for high vol at 2pl8. Seemed to worked wonders since yesterday broke PR for the 120, 110 and 100kg at 4, 7 and 11 reps. Hopefully within the next few weeks can hit the 5 reps and aim to hitting it consistently for at least 2-3 working sets. Then can attempt for the magic 140kg bench PR

Squat on the other hand had been exploding in both reps and weight. Last sunday got 130 for 5 and a 145kg, which both are PRs.

Thanks to emphasizing the bench, the OHP had also stalled. Couldn't get more than the current 1rm 85kg. However did hit a PR for reps at 70kg for 9 reps yesterday. Tho this was after the intense bench session so could definitely get more than that if the front delts were not taxed.

BW at the moment is still hovering between 99-100kg which seems to the sweet pot for maingaining. The waist however felt had gotten abit smaller since the belt is now at the 6th hole as compared to first starting at 3. The plan now is to hit the 140kg bench PR and then aim for a more aggressive cut after that.

Lastly just picked up the final pair of 10kg bumper plates from Decathlon. So the weight at home now can go all the way to 140kg, which is good enough for the all 4 main lifts. If they ever close the gym again.

This post has been edited by axtray: Oct 7 2020, 10:37 PM

Welp 1u cf is closed for the time being.

Luckily bought the additional pair of 10kilo pl8s. At least the weekday squat can still do 3 pl8s at home until it reopens again, in 2 weeks time... Prolly.

Did the usual legs and shoulder at bsv2 today. Surprisingly managed a set of 3 reps 80kg ohp from rack instead of cleaning of the ground.

Been practicing bench as well since the form is still not consistent at the moment. But very determined to make the 2pl8 to feel as easy as possible (getting above 8 reps mins consistently)

1st day CMCO. Back to my dungeon gym.

Nearly failed the 3rd rep doing 120kg bench.