15 May 2017
Bench press was great, I managed to do 6 reps for 47.5kg where I failed previously!
Looking forward to crush my PR next session

So I changed my pendlay row to yates today and obviously I fucked up the form pretty badly....
It looks easy on video but it's hard in reality....
I was originally planning to use 40kg as warm up sets but quickly realized I probably should just use that weight as my working weight because I can't do it correctly with anything heavier than that.
At the end the form still terrible, I was able to identify the problem after rewatching some tutorial video and actually performed a better set after I am done with all my workout but I didn't record it.
Hopefully next session I can do better.

As for my squat, overall its ok but I have at least 4 reps that I didn't break parallel so I am going to repeat the weight again until I can get it all right.

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

Workout sets:
Bench Press
3x5/5/6x45/45/47.5kg
Yates Row
3x5x40kg
Squat
3x5x67.5kg
Plank
3x1 Minutes

Bench Press 47.5KG


Yates row 40KG


Squat 67.5KG

Thanks bro, I try to correct my forms in each workout but man, it's tough

I think Yates row should be done with supinated (underhand) grip. What u did there is actually bent over row. But for both u need to control the movement more on the eccentric phase, read go slower. Actually should go slow with both the concentric and eccentric, in comparison to pendlay where u explode it up. That's what i gather from the net anyway, never try them with heavy weights.

For OHP, your grip should be the same as in bench press, meaning the bar should rest near the base on your palm. The extend your wrists are bent, especially at the top is kinda worrying, at least to me. Or is that angle problem? U get the point, just dont put too much pressure on the wrists.

Keep it going. You are on your way there.

Whatever you do, make sure you have a strong base. Rows though it works ur back but your kower back has to be steady neutral but not relaxed. Hips quads hams calves should be tight. You will get there. You are getting there. Just brace more in everything you do. Watch some videos on how to brace. Helped me alot in bringing my numbers up. On the ecentric concencentric part, just do whatever you can to control those movements. Since you are on strength base and you will want to move as much weight as possible with minimal or no screwed up form. Explosiveness has its place. You just want to move more weights

I think the overhead press is angle problem, I am not too sure myself but I don't feel any stress on my wrist at all.
Will try to take note next time.

Noted with thanks!

17 May 2017
No improvement in my overhead press today, it's still 3 reps only in the last set...
Will try harder next time, really hope I can get to 40kg soon

I tried body weight chin up today and I can barely complete 5 sets.
I did some reading on chin up and realized I didn't do the full range of motion because I wasn't hanging loose at the bottom...
I guess I will try to fix that by going back to assisted chin up next session.

Deadlift is getting tougher.... Mainly because my grip strength aren't catching up...
I can no longer grip on it on my fourth rep so I was forced to stop.
I was supposed to do some grip training exercises but I ran out of time
Maybe I will get a strap in the meantime or should I continue to deadlift and my grip will eventually catch up?

Workout A
Warm-up sets:
Overhead press
2x5x20kg
Deadlift
1x5x60kg
1x5x72.5kg

Workout sets:
Overhead Press
3x5/5/3x35/35/37.5kg
Chin up
3x5
Deadlift
1x5x85kg
Plank
3x1 Minutes

Overhead Press 37.5KG


Deadlift 85KG

22 May 2017
Today I managed to bench 7 reps, a new PR
Good to see that because I was only managed to get 4 reps last time.
Finally, I can start pressing 50kg next session.

As for my yates row, I rounded my upper back....
Didn't realize it while I was doing until I reviewed the recording....
Will try my best to fix that next time.
Seeing how I can managed 10 reps (Although with terrible form) I will increase the weight next session.

Squat is not very good, I didn't hit parallel at all on my first sets and on my last sets I tried to varies my stance width and I had it too wide, causing me to have extreme difficulty pushing the weight up.
Needless to say, after the 1st rep in the last set, all the other reps are half squat.
I really should just consider it as 1 rep...
The one shown in the video was 2nd sets, guess I will be repeating the weight again!

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x35kg
Squat
1x5x20kg
1x5x40kg
1x3x55kg

Workout sets:
Bench Press
3x5/5/7x47.5kg
Yates Row
3x5/5/10x40kg
Squat
3x5x67.5kg
Plank
3x1 Minutes

Bench Press 47.5KG


Yates row 40KG


Squat 67.5KG

24 May 2017
Overhead press still sucks but at least it was one rep more than the previous session....

Went back to assisted chin up and go for full ROM, realized that -25kg was still too hard for me and couldn't complete the last set

Repeated the same weight for deadlift, all seems good except for the last 2 reps where my upper back rounded a little...

I also added grip training that I found in reddit /griptraining.
I can hold 20kg plates which is the heaviest in my gym for more than 15seconds and still not feeling tired.
Asked the opinion of redditor and it seems that there isn't any solution so I am going to skip that next time.
All of those exercises especially finger curl are really really really burning my forearm.

Workout A
Warm-up sets:
Overhead press
2x5x20kg
Deadlift
1x5x60kg
1x5x72.5kg

Workout sets:
Overhead Press
3x5/5/4x35/35/37.5kg
Assisted Chin up
3x5/5/3x-25kg
Deadlift
1x5x85kg
Pinch Lift
3x20kgx15seconds
Finger Curl
3x10x20kg
Wrist Curl
3x10x10kg
Reversed Wrist Curl
3x10x10kg
Plank
3x1 Minutes

Overhead Press 37.5KG


Deadlift 85KG

26 May 2017
Was really surprised that I can get 7 reps from my bench press at 50kg.
It's my new PR and somehow I still managed to get the same reps count as the previous weight.
Really happy about that

For my Yates Row, I think my form are acceptable now?

Squat finally able to get all parallel, can finally proceed to 70KG after stuck in the 60s range for so long....

Grip training didn't burn as much as previous session, I also skipped the two handed grip as I mentioned previously.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x35kg
Squat
1x5x20kg
1x5x40kg
1x3x55kg

Workout sets:
Bench Press
3x5/5/7x50kg
Yates Row
3x5/5/8x42.5kg
Squat
3x5x67.5kg
Finger Curl
3x10x20kg
Wrist Curl
3x10x10kg
Reversed Wrist Curl
3x10x10kg
Plank
3x1 Minutes

Bench Press 50KG


Yates row 42.5KG


Squat 67.5KG

29 May 2017
Finally able to hit 5 reps for my 37.5kg sets on my overhead press!
I might have arched my back too much in the last rep but screw it, I didn't feel any pain afterward.
Will attempt 3 sets of 37.5kg next session!

Deloaded on assisted chin up until -30kg, seems that I can complete it with ease.
Hopefully next session can complete all the sets at -25kg.

Deadlift was terrible this time, rounded my back in all the reps.
I think I was too fatigue and didn't rest enough in between sets.
Will repeat the weight again.

For grip training I tried to increase the weight by 5kg (The minimum increment available) and boy, reversed wrist curl are really taxing as hell.
Fail to complete that and all those reps are done in very poor form.
I should go easy on that exercise.
Not much problem for the others exercises though.

I also increased my plank to 1 and a half minutes.

Workout A
Warm-up sets:
Overhead press
2x5x20kg
Deadlift
1x5x60kg
1x5x80kg

Workout sets:
Overhead Press
3x5x35/35/37.5kg
Assisted Chin up
3x5x-30kg
Deadlift
1x5x90kg
Finger Curl
3x10x25kg
Wrist Curl
3x10/7/5x15kg
Reversed Wrist Curl
3x10x15kg
Plank
3x1.5 Minutes

Overhead Press 37.5KG


Deadlift 90KG


This post has been edited by RyoKenzaki: Jun 10 2017, 11:41 PM

Updated front page with more progress pic, although it's really close to no progress at all...

5 June 2017
I was so confident with my bench press today but it looks like I failed pretty hard this time
Only managed 3 reps in the two last sets.
It's probably because I skipped the gym for a week?
Nonetheless, I will try my best next time.

For my yates row, I think I shrugged at a few reps but I think it's not that bad so I will progress with heavier weight next session.

Was really pleased with my squat this time, managed to break parallel in each reps and it's a new record.
Finally able to squat 70kg after being stuck with 60s for such a long time.

Reversed wrist curl is worst than the previous one, I should deload next time.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Squat
1x5x20kg
1x5x40kg
1x3x55kg

Workout sets:
Bench Press
3x5/3/3x52.5kg
Yates Row
3x5/5/7x45kg
Squat
3x5x70kg
Finger Curl
3x10x25kg
Wrist Curl
3x10x15kg
Reversed Wrist Curl
3x7/6/4x15kg
Plank
3x1.5 Minutes

Bench Press 52.5KG


Yates row 45KG


Squat 70KG

7 June 2017
Finally able to break through 37.5kg in OHP, though I think I need to work on my core stability to further improve my press.

Assisted chin up was bad, still can't complete all the reps.
Will try to deload back to -30x2 and -25x1 next session.

As for the deadlift I think my shoulder are too far behind the bar.
I should work on it next time because I can feel my back pain the next day.
Will repeat the same weight again.

Today right after my finger curl, my forearms are sore as hell and due to the time running out, I decided to skip the rest and go for plank.
Will deload on my grip training next time.

Workout A
Warm-up sets:
Overhead press
2x5x20kg
Deadlift
1x5x60kg
1x5x80kg

Workout sets:
Overhead Press
3x5x37.5kg
Assisted Chin up
3x5/4/3x-25kg
Deadlift
1x5x90kg
Finger Curl
3x10x30kg
Plank
3x1.5 Minutes

Overhead Press 37.5KG


Deadlift 90KG

9 June 2017
I thought I can get at least 5 reps on my bench press today but I can only get 4
My friend have to rush in to help me when I failed to press through my fifth rep, it's embarrassing lol
Hopefully next time I can crush it.

Yates row I shrugged on my 4th reps onward, I should work on it next time before increasing the weight.

Squat was really terrible, the gym is near closing hour and there is a big guy waiting for his turn to use the power rack so I am under the pressure to complete my sets ASAP and didn't get as much rest as I needed.
But then again, I don't think it will be any much better even if I do get enough rest...
I didn't break parallel in most of the reps and can only perform 4 shitty reps on the last sets.
Will try my best again next time!

For grip training, I deloaded the weights and this time it is much more manageable.
I think I will take my time to increase the weight instead of increasing it every two workout.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x5/5/4x50/50/52.5kg
Yates Row
3x5/5/6x47.5kg
Squat
3x5/5/4x72.5kg
Finger Curl
3x10x25kg
Wrist Curl
3x10x15kg
Reversed Wrist Curl
3x10x10kg
Plank
3x1.5 Minutes

Bench Press 52.5KG


Yates row 47.5KG


Squat 72.5KG

12 June 2017
Failed my OHP today, as expected.
I would be surprised if I can pass it in the first attempt lol.
Will deload next session, eat and rest more and try my best again!

Assisted chin up on -30kg was easy, but with just 5kg increment it felt so much harder to pull.
On the last rep I barely managed to pulled myself up.
Chin barely above my fist.
Will definitely repeat this sets of weight until I can do the last set comfortably.

Deadlift was ok I guess, I have better grip this time.
Back are slightly rounded from the third rep onwards...
No back pain at all but I think I should work on my rounded back before I increase the weight.

Grip training started to feel easy on the current weight sets, I guess I can start increasing the reversed wrist curl to 15kg next time.

Workout A
Warm-up sets:
Overhead press
2x5x20kg
1x3x30kg
Deadlift
1x5x60kg
1x5x80kg

Workout sets:
Overhead Press
3x4/3/2x40kg
Assisted Chin up
3x5x-30/30/25kg
Deadlift
1x5x90kg
Finger Curl
3x10x25kg
Wrist Curl
3x10x15kg
Reversed Wrist Curl
3x10x10kg
Plank
3x1.5 Minutes

Overhead Press 40KG


Deadlift 90KG

14 June 2017
Finally able to get 5 reps in 52.5kg, hopefully next session I can get 5 reps for all of the 3 sets.

For my Yates Row I think I flared my elbow too much.
No big deal though, will try to be careful with that next time.

For my squat most of it are barely breaking parallel and there are a few reps that didn't break at all so I am still going to repeat the same weight next time until I can comfortably breaking parallel.

For my grip training, I thought I can handle 15kg for my reversed wrist curl but once again I was reminded that I am not ready for that weight yet.
Failed miserably, will go back to 10kg next time


Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x5x50/50/52.5kg
Yates Row
3x5/5/6x50kg
Squat
3x5x70/70/72.5kg
Finger Curl
3x10x25kg
Wrist Curl
3x10x15kg
Reversed Wrist Curl
3x7/5/4x15kg
Plank
3x1.5 Minutes

Bench Press 52.5KG


Yates row 50KG


Squat 72.5KG

17 June 2017
Overhead pressing at 37.5kg already feels very taxing for me, so I can only managed 3 reps in the 40kg set
I kinda arched my back too much too, will try not to repeat it again next time.

For assisted chin up, today feels more tiring than the previous workout even though its the same weight sets.
I can only managed to do 4 reps on my last sets....

Deadlift was even worst.
I usually able to grip 90kg without problem but today it slides off from my hand on 4th reps.
I wasn't satisfied with that so I tried another set but this time it slide off on the 3rd reps.
Man, today must've been the most shitty day for me...
but as Redditor said, "A shit day is better than no day" so I'm grateful that at least I didn't skip the workout today....

Went back to 10kg on reversed wrist curl and able to perform it without a problem.
I also added side plank to my planking session after being suggested by redditor.
Will revamp my abs routine next session onwards.


Workout A
Warm-up sets:
Overhead press
2x5x20kg
Deadlift
1x5x60kg
1x5x80kg

Workout sets:
Overhead Press
3x5/5/3x37.5/37.5/40kg
Assisted Chin up
3x5/5/4x-30/30/25kg
Deadlift
2x4/3x90kg
Finger Curl
3x10x25kg
Wrist Curl
3x10x15kg
Reversed Wrist Curl
3x10x10kg
Plank
3x1.5 Minutes
Side Plank
1x1 Minutes (Both sides)

Overhead Press 40KG


Deadlift 90KG

19 June 2017
Nailed 5 bench press @52.5kg today!
New PR

Still flaring my elbow in yates row but honestly it's really hard to keep them tucked in but I will try my best

Managed to break parallel in all of my squat's rep, was really satisfy with it

Nothing much on grip training, still using the same weight.

From now on will do 1 set of 1.5minutes plank with 1 set of 1minute side planks on each side for abs workout.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x5x52.5kg
Yates Row
3x5x52.5kg
Squat
3x5x72.5kg
Finger Curl
3x10x25kg
Wrist Curl
3x10x15kg
Reversed Wrist Curl
3x10x10kg
Plank
1x1.5 Minutes
Side Plank
1x1 Minutes (Both sides)

Bench Press 52.5KG


Yates row 52.5KG


Squat 72.5KG

21 June 2017
Still the same result for my OHP, couldn't get pass 3 reps at 40kg
Was actually feeling confident to get at least 4 reps but someone is waiting to use the power rack so I rested 1.5minutes instead of 3minutes as I should
Next time I will try to aim for 4 reps at least!

The assisted chin up machine that I usually use is not working so I use another one which have weights in pound instead of KG, so instead of -25kg, I was doing it with -23kg and I couldn't get 5 reps
Will try my best again next time...
I've been stuck on chin up for too long now...

Grip was more shitty compare to previous session. was only able to hold the barbell for 1 reps this time
Switched to double overhand grip and did another rep but I was afraid of bicep injury and remembered that people adviced not to rely on this grip especially when the weight is still so light so I didn't continue with more reps.
I was pretty satisfied with my 80kg warm-up though, I guess I will deload to 80kg from next session onwards and work my way back up while I progress with my grip training.
I included video of my 80kgs warm up set.

Decided to increase finger and wrist curl weight by 5kg and although I can do the finger curl with all reps, I failed my wrist curl.
I can't even hold the bar properly when I was carrying it from the rack to a less congested space to do it lol.
Will deload back and work on it slowly.

Workout A
Warm-up sets:
Overhead press
2x5x20kg
Deadlift
1x5x60kg
1x5x80kg

Workout sets:
Overhead Press
3x5/5/3x37.5/37.5/40kg
Assisted Chin up
3x5/5/4x-30/30/23kg
Deadlift
1x2x90kg
Finger Curl
3x10x30kg
Wrist Curl
3x5/10/9x20kg
Reversed Wrist Curl
3x10x10kg
Plank
1x1.5 Minutes
Side Plank
1x1 Minutes (Both sides)

Overhead Press 40KG


Deadlift 90KG


Deadlift 80KG


This post has been edited by RyoKenzaki: Jul 3 2017, 12:30 AM