8 Aug 2017

Pull

Deadlift
92kg 1x5
87kg 1x5
Back took over too much so I immediately dropped the weight. Turns out I actually remember wrongly, but it doesnt matter in the end, going for 89.5kg next.

Bent over row
37kg 3x12
The control during eccentric phase actually improves without having to go for 15reps.

Dual pulley pulldown
35 3x10

Seated row
9 3x10

DB row
10kg per side 3x12

Ez bar bicep curl
10kg AMRAP: 30x1, 25x1

This post has been edited by Lionel90: Aug 9 2017, 07:13 PM

10 Aug 2017

Leg

High bar Squat
79kg 3x5
It's a deload after almost 2 weeks out. RPE 8

RDL
44kg 3x12
Grip was the challenge here. had to switch to mixed grip at the middle of last set. Looks like I lost more strength than I expected..

Lunges
17.5kg 3x12 per side

Hanging leg raise
BW 3x12

Calf raise machine
43kg (starting weight) 3x15

This post has been edited by Lionel90: Aug 10 2017, 11:11 PM

13 Aug 2017

Push

Bench Press
62kg 3x5
RPE 8 but it feels like the form was not quite on point. Will attempt this again.

Incline bench press
42kg 3x10
Had to pause after 6 reps in the last set, before blowing out the remaining 4 reps...

Side lateral raise
15kg 2x10
10kg 1x15

Close grip bench press
37kg 3x12
Last 2 reps were quarter reps.

Single pulley cable flyes
3plates 3x10
supersetted with
Single pulley Cable crossover
2plates 3x15

Cable Triceps pushdown
7plates 2x12, 1x6+6

15 Aug 2017

Pull

Deadlift
89.5kg 2x5
RPE 8. Finally it feels right, with very little lower back involvement. 92kg next!

High bar back Squat
57kg 3x8
Should have done front squat instead, but I dont have the technique/ flexibility to hold the bar. Luckily I went prudent on the weight, the burn in quads after the workout is damn real.

Chin up
BW 3x6

Seated row
9 3x10

Dual pulley pulldown
35 3x10

Standing pulldown
3plates 3x15

Bicep curl
15kg 2x12
10kg 1x15+5


Just realized I missed out calves!

Deleted

This post has been edited by Lionel90: Aug 17 2017, 09:29 AM

18 Aug 2017

Push

Bench Press
62kg 3x5
Another rpe 8 but still don't feel comfortable adding further weight.

High bar squat
79.5kg 3x5
Rpe 8. Quads were already on fire after warm-up with empty bar. Never felt like I was ever gonna fail, just that quads were really sore through out. Gonna try 82kg with easier warm-up.

Incline bench press
42kg 3x10
Had to pause after 6 reps in the last set, before blowing out the remaining 4 reps... Copied that sentence straight from last workout...

Side lateral raise
10kg 3x12

Close grip bench press
47kg 1x10, 1x8, 1x6
Almost hit muscles failure right there...

Single pulley cable flyes
3plates 3x10
supersetted with
Single pulley Cable crossover
2plates 3x15


Again no calves, this time due to time constraint

20 Aug 2017

Pull

Deadlift
92kg 2x5
RPE 9. A little more back involvement than I'd like, but still cool. Would've been Rpe 8 if not for the grip. Therefore have to repeat this.

Chin up
BW 3x6

High bar back Squat
57kg 1x10, 2x8
Wanted to go 3x10, but had to stop after 8th rep of the 2nd set.

Bent over row
42kg 3x10

Seated row
9 3x10

Dual pulley pulldown
27.5 +2.5kg 3x12

Standing pulldown
3plates 3x15

Bicep curl
15kg 1x10, 1x12, 1x15

Seated calves raise
43kg (no weight added) 3x15

22 Aug 2017

Push

Bench Press
62kg 3x5
Feels like a RPE 9, since I was struggling at the last rep of every set. It's time to deload and work my way up again. 57kg next.

High bar squat
82kg 3x5
Rpe 9. Warmed up smarter this time - read very short warm up. Last 2 reps in each of the last 2 sets were really killing me. Had to cheat slightly. Gonna repeat.

OHP
32kg 3x8
Had to cheat at the very end, the last 2 reps.

Single pulley inclined cable crossover
4plates 3x10
supersetted with
Single pulley cable flyes
2plates 3x15

Single pulley cable lateral raise
2plates 3x12

No time for calves again argghhh!!!

I got to be brutally honest bro. U seem to be beating Ard the bushes with yr main lifts. I was looking at yr progression. 4 months and lifts looks the same. There is something wrong here, either yr not mentally prepared, nutrition intake or yr not sure of yr goals. U should be better than this.

Nah u arent brutally honest bro, u are just stating the obvious. I know sthg is off re my progression, but I still couldnt figure out what is it, even finding it tough to get back to my previous best. I think could be mental preparation or yo-yo-ing between goals, or both...

Actually for now, I'm leaning more towards hypertrophy than the weight progression.. I'm doing okay on the former, but nthg in the latter. I think they shouldnt be mutually exclusive?

Anyway bro, since u are looking at my journal, anything u could further suggest?

This post has been edited by Lionel90: Aug 23 2017, 09:33 AM

If i were you,

I would increase the load as soon as i complete the required sets (3 x 5 in this case).
Get my volume work (main driver of hypertrophy) through the big lifts assistance. This includes shit tonne of front squats, rack pull, incline BP, behind the neck press (depending on shoulder mobility).
Then the accessories work that mimics the main lift - close grip BP, hack squats, etc.

I do think its the mental side that is holding u up. Form is important, but there is no such thing as a perfect form.

I'm not really striving for perfect form, as long as I wouldnt get wrecked by my forms... I do think the mental block is there, dont know where I get idea that it should feel easy or not too hard before I increase the load from... Ok bro, this is actually quite a wake up slap, I would deload on the lift that make me fear about my life the most - bench, would work back up and progress as it should be.

Anyway, I think I'm doing the bolded part, right? Or it can be improved maybe?

If it doesn't scare you abit or alot, then the intensity is not there imo. You should be troubled by the weights lol.
I say track yr volume over time, as long it's progressing over time, u r in the right track

Cool bro, i'll keep that in mind. Thanks for the wake up call.

25 Aug 2017

Pull

Deadlift
92kg 2x5
Yet another RPE 9. Grip is giving me a lot of troubles, could only get 2 reps in each set with overhand grip before mixing it up. Am gonna try 94.5, maybe 3x3, depending on how I feel after 3reps

Chin up
BW 3x6

High bar back Squat
57kg 1x10, 2x8
Again, wanted to go 3x10, but had to stop after 8th rep of the 2nd set. Almost quitted after 6 of last set too.

Bent over row
42kg 3x10

Straight arm standing pulldown
supersetted with
Face pull
20 1x12
22.5 2x12

Dual pulley pulldown
30 3x15

This post has been edited by Lionel90: Aug 26 2017, 08:32 AM

27 Aug 2017

Push

Bench Press
57kg 3x5
RPE 7. Adding 2.5kg next

High bar squat
82kg 3x5
Rpe 9. Had to give all I had to get past the last rep. Gonna try and add 2.5kg.

Inclined bench press
42kg 2x10, 1x6+4
Last set, had to rest for 30 secs after 6 reps...

Single pulley cable crossover
7plates 3x15
supersetted with
Single pulley cable flyes
4plates 3x15
Had to use different cable machine, hence the "increment" in plates

Cable Triceps pulldown
7plates 3x12

Calves raise machine
43kg+2.5kg 3x12

This post has been edited by Lionel90: Aug 28 2017, 07:05 PM

30 Aug 2017

Pull
Deadlift
94.5kg 1x5, 1x3+2
RPE 9. Had to stop after 3 reps in the 2nd set and rested for about a min before blasted out the remaining 2 reps. Felt some rounding of back, but when asked gf to check my 2nd set she said it was okay.. gonna push for 2x5 straight.

Chin up
BW 3x6

High bar back Squat
57kg 2x10, 1x8
My legs were too jelly to go for another 2 more in the last set...

Bent over row
42kg 3x10

Straight arm standing pulldown
supersetted with
Face pull
22.5 3x12

Dual pulley pulldown
30 1x15, 2x12

Db biceps curl
15kg 3x15

This post has been edited by Lionel90: Aug 30 2017, 11:45 PM

01 Sep 2017

Push

Bench Press
59.5kg 3x5
RPE 8, adding another 2.5kg next

High bar squat
84.5kg 1x5, 1x4, 1x5
Rpe 9. The last rep of 3rd set had to be cheated to make it thru

Inclined bench press
42kg 2x10
37kg 1x10

Single pulley cable crossover
4plates 3x12
supersetted with
Single pulley cable flyes
2plates 3x15
Back to using my favourite cable machine

Single pulley cable side raise
2plates 1x12, 2x10

This post has been edited by Lionel90: Sep 1 2017, 02:26 PM

03 Sep 2017

Pull

Deadlift
94.5kg 2x5
RPE 8.5. I think rounded back is a thing of the past now. Struggled at the very last rep, even after pausing for few secs, probably ate too full before I headed to gym. 1st set itself feels like RPE 8 actually. Grip is still no good, looks like i need to train my grip all over again since I have managed to get the form on point (finally!).

Pull up
BW 3x5

High bar back Squat
57kg 3x10

Bent over row
42kg 2x12, 1x10

Dual pulley pulldown
35 2x12, 1x10

Face pull
supersetted with
Straight arm standing pulldown
20 3x15

Seated row
8plates 3x10

Db biceps curl
10kg 3x20

Seated calf raise
43+5kg 3x12

hey. love reading your journal. keep it up!

ever considered of investing on a lifting belt and wrist straps for your deadlifting? i'm deadlifting roughly the same amount as you do and i decided to give in and order them from lazada. i don't want my lifting to lag behind just because my grip isn't strong.

This post has been edited by internaldisputes: Sep 4 2017, 01:52 PM