Bro, for the bench, although it's not a necessity, try to let the bar touch ur chest, for a bigger range of motion. I think it would be more helpful than to actively trying to achieve the "J" bar path movement, which should be achieved anyway even if u're not trying to, iinm.

And the squat, be careful with ur knees, I've hurt mine before due to not "screwing my legs down to the ground" and my knees were being jelly like that.

Thanks bro for your kind words.
The deadlift on exercise A are suppose to be light (40KG) because I'm only doing it on that day to practice my form without fatiguing me on my other exercises.
Exercise B is where I deadlift my working weight
You are right on the bench starting position, I realized it as well after my first set.
I cannot even lift up the bar at first in the video if you notice.
I viewed back the video and realized I'm too far away and fixed it in my subsequent sets.

I did make sure the bar touch my chest on each rep.
I think it is not obvious due to the angle : sweat:
As for my knee, hmm how do I keep it not being jelly like this?
Usually during my last set my knee will be like that because I'm really already fatigue from all the heavy squats

Try a narrow stance, like shoulder width to begin with. Then u wouldnt wanna point out your toes too much, pointing to like 11o'clock and 1 o'clock (30 degree) would have been sufficient for your knees movement. Do note that Im not saying that those would definitely help, but are just the changes I made after my knees injury.

Grinding it out is all good, but u still need to have proper mind-muscle connection to avoid flaring up parts u wouldnt want. Just focus to fire from the part that u're working would definitely help. But u may fail one rep or two

22 March 2017
Failed my press for the third time.
Will have my first official deload next session :v
At least this time my reps are better than the previous one

Squat was very difficult, I feel like passing out in every sets.
After some quick Google, it's most likely caused by me pressing the bar against my back on my way up that limit the blood flow to my head.
I'm also unable to squat below parallel therefore I decided to repeat the weight until I can get all the reps below parallel.
Otherwise I would always be squatting halfway in the future.

Romanian deadlift as usual, nothing much, it's just a warm-up​.
I should probably start adding weight in this exercise.

Deadlift this time is terrible, I think I slightly rounded my upper back on my way up, though I'm not sure if this is acceptable or not.
Negative are just too heavy for me to control and it was terrible.
Probably gonna repeat the weight too.

By the time I do chin up, the damn gym turned off their lights and said it's close even though it's still 9minutes before their closing time so I have to grind it asap with minimum rest in between.
Still manage to get it all done with a few rep form breaking in the last set but I guess it's ok to progress.

Workout B
Warm-up sets:
Overhead press
2x5x20kg
Squat
2x5x20kg
1x5x40kg
1x3x55kg

Workout sets:
Overhead Press
5x3/4/4/3/3x35kg
Squat
5x5x67.5kg
Romanian deadlift
3x5x20kg
Deadlift
1x5x65kg
Assisted chin up
3x10x-40kg

Overhead Press 35KG


Squat 67.5KG


Romanian deadlift 20KG


Deadlift 65KG

24 March 2017
Today I decided to change my program to Phrak's GSLP as suggested by Reddit's people.
I am starting with the same weights from where I was during the previous program.

Started off with bench press at 42.5kg where I previously had failed terribly but this time I was able to get as many as 9 reps in my final AMRAP sets.
The path of the fifth rep are off but nothing too serious about it.
I was pushing really hard during the last rep as I refuse to do the roll of shame because I noticed the 2 people was watching me from the side
Maximum legs drive was incorporated in that rep for me to be able to push through it, I'm so glad I managed that!

Next up is bent over row at 45kg, deloaded from 50kg after failing to complete it 3 times.
Was able to get 7 reps in the AMRAP set although my form is questionable.

I ended up with squat at 67.5kg (The same from my previous workout) because I wanted to work on my form first.
I still find it difficult to squat below parallel and only managed to do so in a few rep at my first and second sets.
I was already exhausted because I tried to go as low as possible in my earlier sets thus my form was shit in the recorded video because it was my final set.
Upper body bending forward and very shallow depth.
I've decided to deload my squat to 60kg and work on my depth until I get it perfect in every set.
ANW, was only able to juice out 5 reps with terrible form in my AMRAP set.


Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x30kg
Squat
2x5x20kg
1x5x40kg
1x3x52.5kg

Workout sets:
Bench Press
3x5/5/9x42.5kg
Bent over Row
3x5/5/7x45kg
Squat
3x5x67.5kg

Bench Press 42.5KG


Bent over row 45KG


Squat 67.5KG

*Will not be able to gym for a week due to my work*

Good decision. Phraks gslp is much much better than SL.

1 April 2017
Today I got back from outstation earlier than I expected so I decided to hit the gym after being absent for such a long time.

Started out with some Chin up first because a few people are occupying the power rack.
It was only one person using when I got there and I decided to wait for him to finish but halfway through it, a few more people joined in with him and me being the smallest among them, I was just standing there feeling awkward and all so I decided to go and do my chin up first but they are still there so I ended up sitting in the gym for around 30minutes to wait for my turn

ANW, chin up was good, having only to do 5 reps as opposed to the usual 10 reps make it easier for me.
Should be able to continue to progress and hopefully can do it without the machine soon

I used 30kg for my overhead press, as per the deload suggestion in SL 5x5.
Able to hit 7 reps in my AMRAP set, not as much as I expected but still good enough.

As for my deadlift I was using the same weight as my previous session because I think my previous form was unacceptable.
Was able to do it better this time and hit 7 reps as well.
I have lower pain the next day though, I'm suspecting it's because I forced myself into anterior pelvic tilt too much in my attempt to straighten my back and overdid it.
This is not the first time though, the last time I did the same I had the same pain the next day.
Will be more careful next time.

Workout A
Warm-up sets:
Overhead press
2x5x20kg

Workout sets:
Assisted chin up
3x5/5/7x-35kg
Overhead Press
3x5/5/7x30kg
Deadlift
1x7x65kg

Overhead Press 30KG


Deadlift 65KG

Bro.you have wobly legs when you lock out at the top. What I do is I tighten my glutes at the top when I exhale and inhale tighten core before i go down again

You look very hesitated lowering the bar being careful not to hit your knees. Probably you are new that's why not fluid. You can switch to RDLs, i found it to be a better movement personally and really isolates the hamstrings.

3 April 2017
This post is long overdue.
It is been a while since I last updated my post here.
I was down with high fever for the past few days and had just recently recovered.
Didn't go to the gym on Wednesday

ANW on this workout, bench press is still good, only managed to squeeze out 6 reps in my final set but I am satisfied.
Still trying to figure out how people can arch their back soooo much during their press

Bent over row is ok too I guess, nothing to comment about it.
Hopefully I can manage it at 50kg next session too.

For my squat I deloaded all the way back to 60kg to work on my depth.
This time I managed to break parallel in all my reps
It is indeed way harder to squat that low, it feels as hard as my usual 67.5kg squat haha

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x30kg
Squat
1x5x20kg
1x5x40kg
1x3x52.5kg

Workout sets:
Bench Press
3x5/5/6x45kg
Bent over Row
3x5x47.5kg
Squat
3x5x60kg

Bench Press 45KG


Bent over row 47.5KG


Squat 60KG


This post has been edited by RyoKenzaki: Apr 9 2017, 12:56 AM

7 April 2017
I really shouldn't go to the gym today.
I just recovered from my fever and hasn't really been eating well and enough during that periods.
It definitely affected my performance but I still managed to get through it.

Overhead press @32.5kg was tough from second set onward.
Didn't manage to squeeze out any extra rep at all in my final set.
Heck, even the last rep was super challenging for me.

Chin-up is ok, no comment.

I definitely did something wrong on my deadlift as I am feeling the sore in my lower back on my decent.
I am also not feeling it in my legs at all, indicating I am still pulling with my arms.
Will repeat the same weight next time and focus on pushing through with my feet.

Workout A
Warm-up sets:
Overhead press
1x5x20kg

Workout sets:
Overhead Press
3x5x32.5kg
Assisted chin up
3x5/5/6x-30kg
Deadlift
1x6x70kg

Overhead Press 32.5KG


Deadlift 70KG

Thanks for the reminder. I will keep that in mind next time

14 April 2017
Haven't go to the gym for quite sometimes because I had a high fever for a few days and didn't really recovered well from it.
I lost my appetite for a week and would just vomit if I eat too much.
I lost 2 kg during the process.

Last Friday I finally feeling healthy enough to start hitting the gym.
I didn't increase the weight of my lifts (for obvious reason)
I can still lift them but not as good as last time, definitely lost some muscle I think.

ANW, bench press was worst than last time, I only managed 5 reps in my AMRAP set compared to 6 reps with the same weight previously

As for my row, surprisingly I did an extra reps this time

Squat was really bad, I cannot squat low enough for the last set.
Will repeat the same weight next time.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x30kg
Squat
1x5x20kg
1x5x40kg
1x3x52.5kg

Workout sets:
Bench Press
3x5x45kg
Bent over Row
3x5x6x47.5kg
Squat
3x5x60kg

Bench Press 45KG


Bent over row 47.5KG


Squat 60KG

18 April 2017
Overhead press is still 5 rep at my final set, hopefully I can still get them at my next increment.

My chin up is only 5 compare to 6 in the previous session.
On my last set I tried to do it from completely hanging down at the bottom but I almost fail my last rep lol

Deadlift, I tried not to force my lower back into anterior tilt too much due to me suspecting it being the cause of my lower back pain last time but I still get lower back pain :v
I will try to do it with straighten back and focus on pushing it with my legs instead of pulling with my upper body because I read that this can cause lower back pain too.

Workout A
Warm-up sets:
Overhead press
1x5x20kg

Workout sets:
Overhead Press
3x5x32.5kg
Assisted chin up
3x5x-30kg
Deadlift
1x6x70kg

Overhead Press 32.5KG


Deadlift 70KG

20 April 2017
Bench press today was good, able to bench 6 reps in the last set.
Finally able to break 45 kg
PS: Video recorded halfway due to low memory

New PR for my row too, I tried to do 6 rep but the last rep really isn't good enough to be counted.

As for my squat, I was able to hit below parallel in all rep except for one, finally.
Guess I can increase the weight next time.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x30kg
Bent over Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x52.5kg

Workout sets:
Bench Press
3x5/5/6x45kg
Bent over Row
3x5x50kg
Squat
3x5x60kg

Bench Press 45KG


Bent over row 50KG


Squat 60KG

22 April 2017
Today I pressed 35kg, the same weight where I failed terribly last time.
I still can't complete 5 reps on the last set though, but it is at least way better than previously.
I'm confident that I can do it next session, let's hope for the best.

Chin-up is getting really tough but still can merely get through it.

Deadlift are still shitty, back are still rounded but this time I didn't feel pain on my lower back though.
I paid attention to pushing it with my legs and can feel the burn in them.
Will still repeat the same weight next time until I can have my lower back straight and not feeling sore afterward.

Workout A
Warm-up sets:
Overhead press
2x5x20kg

Workout sets:
Overhead Press
3x5/5/4x35kg
Assisted chin up
3x5x-25kg
Deadlift
1x7x70kg

Overhead Press 35KG


Deadlift 70KG


This post has been edited by RyoKenzaki: Apr 24 2017, 03:50 AM

What's with the bar slamming down during negative of deadlift bro?? Looks so out of control, the bar speed.

The last time I tried to have a controlled negative, I can feel my lower back pain so now I just let it drop... Is that a bad thing to do?

Not sure bad is the appropriate word. Just think that since we are beginners it's best to stick to the way exercise are normally executed, unless our body mechanism really don't permit that. If u're doing it right, u shouldn't feel too much pain in the back; sore maybe, since u need it to hold up at the lockout.

While we see competing weightlifter dropping the weights, they usually do it after the bar is below knees. While I see that u let it drop from the very top? It might knock ur knees and causing u to lose balance, when the load gets heavy.

Recommended to go back to fix your form first, the weight progression can wait. I'm sure it would pick up when the form gets perfect, that's what I tell myself too And the negative actually works your muscles too.