11 May 2017

Bench
Warm up: 47kg 1x4, 57kg 1x4, 62kg 1x4
Working: 72kg 3x5, 2x4

Did everything correctly, controlled on the descent, slow during the press, but my left forearm felt sore, like starting at the 2nd set. Might actually get 5x5 if it werent for that, but nvm, only the first attempt, so it's cool.


Pull up
BW 5,5,AMRAP=9
All 9 reps during AMRAP set are perfect reps yo. But didnt feel like i could even get another half rep after the 9th. Gonna take the progression real slow, bcs I havent figured out how to. Probably would just add few more reps to the sets before AMRAP.


Deadlift
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 92kg 2x5

Form is inconsistent. Mostly there is a slightly rounded upper back. Keep losing grip too, can like get double overhand for 2 reps each set before having to switch to mixed grip.


Assistance:

Incline bench
47kg 3x8

Platform t-bar row
35kg 3x8

Seems like the weight of assistance workouts has been maintained for quite some time... Might wanna add some weight to them, except for incline bench, as my front delts are working hard enough during the main lift bench press.

Just a suggestion, swap out yr inclines for flyes / crossover. Different movement and targets diff parts of the chest.

Good idea! But wouldnt that still work my shoulders to a large extent? My shoulders are the problem..

Yr front delts are mostly involved in all chest movement. I just dont see the 'need' to do inclines as yr assistance movement. It is a primary exercise or a 'tier 1' movement for the chest. Flyes as Arnold said it, to expand your chest, making it wider. Haha...

Now go grow some breast

Ohh, I incorporated incline bench as a way to work my shoulders so that I would hit them every workout session. But now it's slight counter productive as the flat bench has hit them hard enough. I will give flyes a run and see how it turns out. Hopefully my front delts "like" it better.

Yeah, time to enlarge my breasts lol

14 May 2017

OHP
Warm up: 27kg 1x4, 37kg 1x4, 42kg 1x4
Working: 47kg 3x5

Hyperextension here and there to help push it through. Not the best feeling when your lower back is already strained. Would keep the same weight and interval of 4mins.


Pendlay row
Warm up: 42kg 1x4, 47kg 1x4, 52kg 1x4
Working: 59.5kg 3x5

Somewhat easy to complete, but not quite happy with the explosiveness. Gonna give it another go.


Squat
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 89.5kg 5x5

I have completed it, but I have to take longer and longer rest because I was running out of breathe. Before the 5th set, i rested for a full 6 mins. Honestly though, now it felt like a mental thing than physical one. Nvm, gonna repeat this.


Assistance:

Close Grip Bench Press
Working: 52kg 3x8


Kroc row
Working: 30kg AMRAP: 15+5 /side
Still not gonna progress with the weight as the last 3 reps suck, I wouldnt even count it if I'm being serious.


Dumbbell bicep curl
Working: 20kg 3x8
Not the wisest decision to curl after Kroc row, coupled with it being the first time i'm attempting a wide grip, really really suffered

16 May 2017

Bench
Warm up: 47kg 1x4, 57kg 1x4, 62kg 1x4
Working: 72kg 5x5

Let my shoulders taking over too much during the first 3 sets, and having weak shoulders, it mean struggles. It also mean that the bar path is definitely not the right one. Make some adjustments during the last 2 sets and felt much better. Would repeat till i get more comfortable.


Pull up
BW 5,5,AMRAP=10

First 8 reps during AMRAP set were easy, struggle a bit for no.9 and had to almost give everything I have to get the no.10.


Deadlift
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 92kg 2x5

Gonna copy paste the notes from my last session. Form is inconsistent. Mostly there is a slightly rounded upper back. Keep losing grip. But I realized I havent done bracing my core correctly. When I did it during the 2nd set, didnt quite feel anything in the lower back despite slightly rounded upper back. Gotta fix the form first before anything.


Assistance:

Dumbbell flyes
30kg 2x8
25kg 1x8

Have to reduce the weight as shoulders felt flared up at beginning of the very first rep. Pushed for 2 sets but dont wanna risk injuries to my sissy shoulders. The pump in shoulders is actually more felt than during inclined bench, but I couldnt go for latter after the dreadful bench press, so gonna keep this for now. Probably have to look at my bench press form too.


Platform t-bar row
37.5kg 3x8

18 May 2017

So today I have re-grasped the fundamentals of bracing core through out, and certainly the workout feels somewhat easier, placebo or not. It's something I must continuously remind myself to do. On with the log:

OHP
Warm up: 27kg 1x4, 37kg 1x4, 42kg 1x4
Working: 47kg 3x5

Bracing my core doesnt help here. The last reps are still quite tough to push thru, so back has to come in and help. Just gonna keep going at it.


Pendlay row
Warm up: 42kg 1x4, 47kg 1x4, 52kg 1x4
Working: 59.5kg 3x5

A surprise development here: my torso is parallel to the floor, just when I couldnt care less about it, funny how things work out sometimes. Explosiveness is good, I'm glad I braced my bore otherwise I might suffer some internal dmg. Would try to add 2.5kg.


Squat
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 89.5kg 5x5

It's still huff and puff, but certainly felt better than last session. In fact, the last reps felt easier to push thru too. Still reluctant to add weight because of the lower back pain that lingers around, so gonna go for at least another session.


Assistance:

Close Grip Bench Press
Working: 52kg 3x8


Kroc row
Working: 30kg AMRAP: 15+3 /side

The last 3 reps still suck, but I wanna give 32.5kg a try next.

double post

This post has been edited by Lionel90: May 18 2017, 11:08 PM

Bracing for OHP is utmost important to push up the weights. Squeeze yr glutes n quads too. Lower body tightness will make or break yr rep. Wearing a belt certainly assist in one way or another.

Have done all of that I think. Will double check about lower body tightness though. But Im sure I didnt push press.

20 May 2017

Bench
Warm up: 47kg 1x4, 57kg 1x4, 62kg 1x4
Working: 72kg 4x5, 67kg 1x6

Sticky point spotted: when my elbows are at 90 degree, both on the descent and ascent, which likely causes my form to go awry and shoulders take over. Gonna go back to 67kg and strengthen the muscles first. Another case of 1 step forward, 2 steps back.


Pull up
BW 2x5, AMRAP=11

9, 10, 11th reps all gave me problems. In fact didnt go all the way up for 11th rep.


Deadlift
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 92kg 2x5

First set form is good, but i actually forgot to record myself in the act, just based on how worked out the hamstrings felt at the end. The 2nd set which I did record, still little extent of rounded upper back. But overall didnt feel like stressing my lower back. Grip has improved, went first set with double overhand. But needed mixed grip for the 2nd set.


Assistance:

Platform t-bar row
37.5kg 3x8


Dumbbell flyes
25kg 1x8, 2x12

The shoulders and elbows feel strained at the bottom, where my arms are parallel to the floor. Feels like injured type of strain rather than fatigue. But again, i think it's related to my bad form doing bench press.


Dumbbell bicep curl
Working: 20kg 3x8


Farmer's carry
Working: 40kg 2x70-80m (guesstimation)

This post has been edited by Lionel90: May 20 2017, 01:22 PM

23 May 2017

Finally I found a training partner who is also my first trainee, and also my gf. She would officially start in June but today she wanted to join me so my workout is a mess especially rest time, nvm I will adapt to having her training with me.

OHP
Warm up: 27kg 1x4, 37kg 1x4, 42kg 1x4
Working: 47kg 3x5

It's a good shoulder day so I completed it quite easily.


Pendlay row
Warm up: 42kg 1x5, 47kg 1x5, 57kg 1x5
Working: 62kg 3x5

Couldnt get the torso parallel again, and while explosiveness was there, I didnt manage to squeeze my shoulder blades at the top. My torso also rises too much. Shall repeat this.


Squat
Warm up: 57kg 1x5, 67kg 1x5, 77kg 1x5
Working: 89.5kg 5x5

My quads felt really weak today, 2 sets is all it needs to make them jelly. Cheated in the last rep of 4th set by slightly good-morning it. Gonna have to repeat in view of this.


Assistance:

Close Grip Bench Press
Working: 52kg 3x8


Kroc row
Working: 32.5kg AMRAP: 8+5 /side

26 May 2017

Bench
Warm up: 47kg 1x5, 57kg 1x5, 62kg 1x5
Working: 67kg 5x5

Not really good, the delts felt weak at the middle point of the movement - my sticky point in bench press. I probably have injured my delts someway that's why it also hurts. Gonna have to repeat this till i get past the sticky point.


Pull up
BW 2x5, AMRAP=10

Nthg much, I think having to control my swinging kinda take out my ability to go for 11th as I had to use the assisted pull up machine since my gf needs assistance to get it done.


Deadlift
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 92kg 2x5

Back rounded up, lower back sore af now. But 2nd set is way better. Enough said, just gonna repeat it.


Assistance:

Pec-deck flyes
Working: 85lbs 1x10, 100lbs 2x10

Last 2 reps didnt hold in. A switch from db flyes as no db is light enough for girlfie, but it's also kinder to my delts.


Platform t-bar row
Working: 37.5kg 3x8

28 May 2017

OHP
Warm up: 27kg 1x4, 37kg 1x4, 42kg 1x4
Working: 47kg 3x5

Morning problem again, had to hyperextend to push some reps thru...


Pendlay row
Warm up: 42kg 1x5, 47kg 1x5, 57kg 1x5
Working: 62kg 3x5

Torso position was good, explosiveness not so much. Also didnt manage to squeeze shoulder blades together. Repeat it, again.


Squat
Warm up: 57kg 1x5, 67kg 1x5, 77kg 1x5
Working: 89.5kg 5x5

Hammies are still sore, believed to be carried forward from the last DL session, slightly affecting my squat here because I felt like I didnt wanna go down. But the workout was good, only in the very last rep, I have to cheat by skipping the full ROM. Sigh, gotta repeat this.


Assistance:

Close Grip Bench Press
Working: 52kg 2x8, 47kg 1x8

Reduce the weight as in the 2nd set the shoulders were taking over, I think I might have to look at my bench press form


Kroc row
Working: 32.5kg AMRAP: 10 /side


Ez bar bicep curl
Working: 20kg 3x8

30 May 2017

Bench
Warm up: 47kg 1x5, 57kg 1x5, 62kg 1x5
Working: 67kg 3x5

Now I think I injured my elbow too, there was a rep where I basically just let the rest on my chest bcs there was a sudden pinch in my left elbow just before the bar was supposed to touch my chest, I was prepared to roll the bar in shame but luckily managed to push it away. At least I engaged my triceps better than before.. Will repeat this


Pull up
BW 2x5, AMRAP=10


Deadlift
Warm up: 57kg 1x5, 67kg 1x5, 77kg 1x5
Working: 92kg 2x5

First set back is ok, constantly set in place but the form went awry again during 2nd set, I'm sure it has happened before.


Assistance:

Pec-deck flyes
Working: 100lbs 3x8


Platform t-bar row
Working: 37.5kg 3x8


DB bicep curl
Working: 20kg 2x8, 1x6


I'm going to slightly change the way I train - my program, if u wish - from now on to also focus on volume. Basically the workouts are the same, still ABAB, but goes like heavy A heavy B then followed by high rep A high rep B, which I'm gonna call C D. This is how I plan to go for the next 3 months, ending Aug:

Low rep heavy weight A: Squat, OHP, Pendlay - all 3x5
Low rep heavy weight B: DL 2x5, Pull up 2x5 then AMRAP, Bench press 3x5
High rep light weight C: Squat, OHP, bent over row - all 5x8 @ about 65% of the weight used during A
High rep light weight D: bench press, DB row - 5x8, DL 3x8 @ about 65% of the weight used during B

65% is the starting point, if I feel too comfortable with it I would push it to 70% and so on. For bent over row and DB row, the working weight is to be determined since they are not from AB. While my lifts stats are far from impressive, I have been struggling to add weight to the bar and I think it's time to move the muscles away from their comfort zone.

This post has been edited by Lionel90: May 31 2017, 12:15 AM

1 Jun 2017

Squat
57kg 5x8


OHP
27kg 5x8


Bent over row
37kg 5x8


I'm gonna just update the working sets that I did from now on, because honestly, I couldnt even recall what I did for warm up for the session that ended just about half an hour ago. Some stretching, light load for the exercise; then for warm down I did foam rolling! Finally!

About the workout itself, overall, I felt pumped, which is to be expected. But also struggled towards the final few reps for each of the workout. That said, I'm not too sure if 5x8 is the correct range to actually achieve the purpose of increasing the time under tension, as my gf commented that my movements are too fast. I guesstimate that I took around 30secs to complete a set of 8, excluding the idle time like setting up. I'll probably need to learn to slow down and feel the strains through out. 4x10 and 3x12 are options, but I will go for workout D first and see where to tweak.

Just updated my opening post and realized I havent add much weight to my main lifts, except for squats. It's always one step forward 2 steps back for my progress. Have also learnt that form makes or breaks in weightlifting the hard way.

Hopefully with slightly more disappointing experiences under my belt I could make better progress and strive towards 700lbs in the big 3, as unlikely as it seems now.

4 Jun 2017

Bench press
42kg 5x8


DB single arm row
20kg/side 5x8


DL
57kg 3x8


So that's the first D workout and looks like the scheme of 5x8 with the weight @65% is still ok, as long as I keep the same intensity as in the low rep heavy weight A & B workouts. I made sure that everything was under control and actually slow today to shake my muscles off their comfort zone which I presume they have been in for slightly too long. Gonna keep this 'program' until end of Aug, coincides with my membership expiry. That definitely makes it easier to remember

6 Jun 2017

So back to heavy day for A workout, almost every lifts suffer, but I'd take it as the muscles are challenged. On with the log

Squat
89.5kg 3x5
I didnt record my workout, but my gf commented that my last 2 reps of each set, I leaned forward too much and need to use lower back to push it back. I felt that myself in the end. Gotta have to repeat this.


OHP
47kg 3x5 (got only 5,4,3 reps)
Realized immediately that it's bad shoulder day, and so it proved to be.


Pendlay
62kg 3x5
The only workout among the main lifts that didnt feel like it's the first time I do it. And I wanna add 2.5kg to it next.


Assistance:
Close grip bench
39kg 3x10


Kroc row
32.5kg/side 1x12
Gonna try 35kg next, if only for the sake of trying