25 Feb 2017

Squat
Warm up: 42kg 1x10
82kg 4x5, 1x4

There are signs everywhere that this load is really really heavy for me. I went too low, meaning some very little slack in the hole; I almost failed to get out from the hole, in the very first rep; and hip drive is almost non-existent i think. Could have completed 5x5 but chose not to attempt 5th at the final set. I really need my quads to recover. Gonna repeat this


Bench
Warm up: 47kg 1x10
64.5kg 3x5

Grind here and there, completed 3x5 nevertheless. Still cant decide if i wanna add to the loads, probably i will wait until my other bench press gets heavier


Deadlift
Warm up: 57kg 1x8
97kg 2x5

Mixed grip, right hand facing front all the way during the working sets. Lower back felt beaten up at the 4th and 5th reps of both sets. Would definitely need to work on the weakness before i add further weight. Problem: how do u guys set up the weight for working sets? My lower back really felt beaten up when i have to pull the bar up with only single arm to add another 20kg plates. Should i sort of deadlift it up with one arm but wouldnt that work my hammies before i start my workout? :confused: Or that's how we get stronger?


Assistance:

Inclined bench
42kg 3x10

Bench (shoulder width grip, for triceps)
39kg 3x10

Romanian deadlift (not sure if i did it right, just felt like doing it, but felt the hammies worked hard)
40kg 3x8


Side note: I think I have done it. 500lbs in squat, bench and deadlift combined, 82+64.5+97 x 2.2 = 535.7lbs!!! Aiming for 700lbs by this year, this seems like a real challenge by the looks of things as they are, but let's try!

This post has been edited by Lionel90: Feb 25 2017, 09:26 PM

Roll the plates on top of a small 2.5kg plate to raise it up, that way you can load the bar.

Oh damn how the hell I never thought of rolling it. All I thought was to pull them up, one way or the other...

28 Feb 2017

My workout didnt start well. Some a-hole decided to leave his weight load on the bar and being the idiot that I am, I momentarily forgot how gravity works and the bar tilted to one side and smashed down. This was the 2nd time it happened. I really hate those who dont bother to unload the bar.


Squat
Warm up: 42kgx8, 52kgx6
82kg 5x5

Not exactly a breeze, had to shout -quite gently- a few times to be able to break this. I'll add 2.5kg and aim for 3x5 rather than the usual 5x5 for the next session. If i feel good after 3rd set i will push for 4th and so on for 5th.


Overhead Press
Warm up: 27kg 1x10
44.5kg 3x5

Ok, one more completion of the same weight and i'll finally break the plateau! It has been this weight load for like 4mths, hopefully this is not another 1 off success.


Pendlay Row
Warm up: 47kg 1x10
62kg 3x5

Weirdly, it felt kinda easy, so something must have gone wrong without me realizing it. I'll add 2.5kg and this time am gonna record it to ensure my form is correct. I'm sure i lift my torso too much for 1 or 2 reps.


Assistance:
Seated dumbbell shoulder press
30kg 3x8

landmine t-bar row (on a machine with platform, whatever, i'll call it that)
35kg 3x10

side lateral raise
15kg 3x10

biceps curl (alternate arm)
25kg (12.5kg/side) 3x6

shrug
40kg 3x10

This post has been edited by Lionel90: Mar 1 2017, 02:06 PM

02 Mar 2017

Squat
Warm up: 57kg 1x10
84kg 5x5 (missed 5th rep at 4th set)

Didnt get the memo that today is the international bench pressing day and i have to dance with the 19kg bar rather than my usual 17kg partner. So i only added 2kg from the previous session. First 3 sets are kinda easy, so it's time to record myself when i have the chance. I will go back to the 17kg bar with 67.5kg load.


Bench
Warm up: 47kg 1x10, 57kg 1x6
64.5kg 4x5

Cheated the 4th rep of 2nd set, so i rewarded myself with additional set. Completed it nevertheless. Looks like my assistance work out program is working well. I'll try to add 2.5kg and see how it go.


Deadlift
Warm up: 57kg 1x8
97kg 2x5

Not too sure if it's the case of i didnt feel it or i did it right but my lower back didnt get as much tension. Here's the video, it's my 2nd set, the first set i rounded more of my back so i adjusted a little. Pls help to check


*Sorry for taking it vertically lol, totally slipped my mind
**Sorry, i made it private after i thought i have successfully embedded it, here u go.


Assistance:

Inclined bench
42kg 3x10

Bench (shoulder width grip, for triceps)
37kg 3x10
After im done for the day, felt that my rear delts were worked instead of tricep, something was wrong there...

This post has been edited by Lionel90: Mar 3 2017, 09:32 AM

04 Mar 2017

Squat
Warm up: 57kg 1x8
84.5kg 5x5

Felt some tension in hammies during warm up, so I'm a little surprised that i managed to complete this, albeit with extended break after set 3 & 4, i just had to. Will add video for form check, lest i missed anything.



Overhead Press
Warm up: 27kg 1x10
44.5kg 3x5

Not good, lost some strength in the middle of a set here and there. My shoulders are just really underdeveloped, might have to add more assistance workouts to help me push past this, been taking too long at this weight load. From the video review, it seems like i dont arch my back that much, if at all, not gonna use that as the excuse though.



Pendlay Row
Warm up: 47kg 1x10
64.5kg 3x5

Damn i just knew it. No way it should feel that easy when i completed 3x5 at 62kg. It's rounded back, again, and very much of it. Will try this weight again with hopefully corrected form.

*as promised, so much of rounding


Assistance:
side lateral raise
15kg 3x10

Seated dumbbell shoulder press
30kg 3x8

landmine t-bar row
35kg 3x10
I'm seriously contemplating switching my main row workout to this if my back just cant be straight at the pendlay's.. Not that my form has been perfect with this, but at least i can avoid injuries.

biceps curl (alternate arm)
25kg (12.5kg/side) 3x8
Didnt know i only managed 3x6 the last time out, still feel that it's too heavy, might drop the weight since it's assistance only

This post has been edited by Lionel90: Mar 5 2017, 12:08 AM

05 Mar 2017

Sunday, so it's TRX suspension class training. Here it goes about what i did after the class:

Romanian deadlift
47kg 3x8

Calf raise
47kg 3x10

Shrug
45kg 3x10
more like grip strength workout since the dumbbells keep rubbing on my clothes..

Farmer's carry
45kg 2sets
dont know how im supposed to count the work done, but my left hand grip was letting go towards the end of 2nd set. Couldnt go for 3rd set

seated dumbbell shoulder press
25kg 3x10

side lateral raise
15kg 3x8

07 Mar 2017

Squat
Warm up: 57kg 1x8
87kg 5x5 (missed 5th rep at 3rd set, 4th & 5th at 5th set)

Somehow it feels like my quads have not fully healed from dont know since when. It feels sore even when i lift my legs up. But at least i completed 3 sets of 5 reps, gonna repeat this.


Bench
Warm up: 57kg 1x8
67kg 3x5

So this is one of the better days where my shoulders are being helpful rather than a-holes. Managed to complete this through grindings, therefore i would have to hold from increasing the weight load. Assistance work experiment looks to be successful.


Deadlift
Warm up: 57kg 1x8
102kg 2x5, 1x1 (for the video)

My back is still rounded, pls help to check my form and advise where should i take note to perform better. Will repeat this load.

This is after my working set, it's just for the recording purpose, I consciously raised my chest this time, after I see my bad form during the working set.


Assistance:

Inclined bench
47kg 3x8

Bench (shoulder width grip, for triceps)
42kg 3x8

I'm gonna start adopting progressive overloading for assistance workout in order to help my main lifts even more, but i will take it at slower pace since it would be insane to think that I could go heavy for such volume that i would have.

You didn't set up tight enough. You can see when you initiate the movement, you jerked the bar a bit. That's a bad habit. You lose efficiency. So use the bar to pull yourself into position and take the slack out of the bar before you initiate the movement.

Ah ok, only remembered about the chest when i took this video. Thanks for that, didnt realize i jerked it honestly, forgot about pulling the slack out.

But how about my back bro? I think it looks ok all the way up to immediately before the bar hits the ground when i rounded it again? Rounded back has been haunting me for lifetime, i only have myself to blame for that....

To be honest it doesn't look all that bad. Lower back seems straight enough. Upper back, there's a bit of rounding but nothing too serious. If anything I'll say it's probably due to your lats.

Yeah my problem with rounded back is always with upper back rather than lower, but then that still gives me unnecessary strain on the lower back..

Lats? How's that? Pls explain further bro, cs i thought it's because of me letting myself loose especially on the chest since it was ok on the way up, sorry to bother u

Rounded upper back isn't something I would worry about, it only becomes an issue if you hyperextend your back at the top to overcompensate it. Most people would cue using the chest up cue like you do here, which is not bad. But, you run the risk of being hyperextended rather than being straight at the top. That was exactly how I injured my lower back, on 2 separate occasions.

So, lats. How I cue myself is I imagine myself holding a very heavy file between my armpit and my arms. Not sure how else to explain it. You just gotta flex it and remain straight as an arrow. Instead of chest up, try, back up. As in your entire back goes up towards the back of the room, while simultaneously pushing the floor away from you using your legs and squeeze your glutes as hard as you can.

Points noted bro, thanks. Maybe I just got too worried about tension at lower back, but that said, deadlift is supposed to work that too . I will try out your pointers next time, thanks again.

09 Mar 2017

Squat
Warm up: 57kg 1x8
Working: 87kg 5x5

I think I have fcked up my right groin, which is the "Doms" i have been feeling since like a week ago. But that didnt affect my squats, so i have no idea how i get that injury. Might hold to this weight for now while my groin recovers, but let's see how it feels Saturday.


OHP
Warm up: 27kg 1x10
Working: 44.5kg 3x5 (missed 2nd set last 2 reps; last set last rep)

So i missed a total of 3 reps out of target 15 reps. Think it's time to call it quit at this weight and take out 2.5kg. Would go for either 3x8 or 5x5 at 42kg next.


Pendlay row
Warm up: 47kg 1x8
Working: 64.5kg 3x5

Think i did it right, there was connection at my upper back instead of lower. Due to time constraint couldnt record it, but i will go for the same weight next time and record it. If i really do it right then it's time to add some weight


Assistance:
So suddenly i had the idea, wonder what took me so long to realize it, that I should try to work every part of muscles every session. Basically I'm just switching the assistance workout from day A to B and vice versa. Theoretically this would enable me to hit the assistance heavier since i wouldnt be working the same muscles on the same day. Let's see how it goes.

Romanian deadlift
Working: 57kg 3x8

Bench (close grip to target triceps)
Working: 42kg 3x8

Incline bench
Working: 47kg 3x8 (missed 2 reps of 2nd set)
Yeap, not the brightest idea to go incline on the same day that i work on OHP, especially for someone with underdeveloped shoulders. Last few reps of every set really had me to grind them out.

Hey man, try to calculate your rowing volume versus your bench press volume. If possible try to maintain a 1:1 ratio to make sure you don't develop a rounded forward shoulder imbalance. I personally do 2:1 of row:bench. A lot of gym bros tend to just bench and bench and incline bench and dumbbell bench and forget about rowing causing them to have rounded forward shoulders.

Ok, would keep that in mind brah. Rowing is my favorite exercise so i sure wouldnt neglect it, who wouldnt love a wide back

The volume of bench in my last 2 sessions surge because I switched the turn of assistance workouts and therefore repeating them. It's a one off anomaly rather than the norm. But to keep the ratio 1:1 it looks like i would have to up my volume of rowing instead of going for variations since they all hit the same muscle groups; it's around 1:1.5 now it seems.

Been feeling less as stable during bench as previously, so this is timely reminder, thanks brah

11 Mar 2017

Squat
Warm up: 57kg 1x8
89.5kg 5x5 (missed 4th & 5th rep at 3rd set, 5th at 4th set)

I just couldnt resist the temptation to add weight to my lower body workouts. Should have stopped after 3rd set as I felt my posture was already compromised. Rested for 5 mins before i went for set 4 & 5. Happy that I managed to get 5 at the last set. Repeat is the only option


Bench
Warm up: 47kg 1x10
67kg 3x5

Felt good for completing this again, but I just dont have the courage to add further weight yet. Not really concerned about the roll of shame if it really comes to that but the thought that bench has been number one killer in the gym have always haunted me. I will attempt for 4th set and even 5th if i have the time next time. Will have to hold until the weight increases in other push workouts.


Deadlift
Warm up: 57kg 1x8
107kg 2x5

1st 3 reps of 1st set was quite smooth, after that i have to catch a breather of about 30 secs after every rep. It took me almost 4 mins to complete 2nd set. Im not feeling bad about that though, this weight is already a PR, so i will just work my way to make it feels easy then add weight.


Assistance:
Kroc row(?)
25kg/side 3x8
Sorry Sir Kroc, it must feel like being insulted to call a row of that petty weight an exercise named after u, but we all start somewhere

Incline bench
47kg 3x8
Yea I realized I must been doing this exercise for 3 sessions in a row, but it's due to a tweak in my assistance workouts routine. Incline bench would be aligned with bench going forward

Platform t-bar row (i think i'll just call it that)
45kg 3x8 (weight without load not known, i estimate it to be 10kg)

seated dumbbell shoulder press
30kg 3x8

12 Mar 2017

It should have been TRX Sunday, but as I have been painting my small house which still drained me physically, have been planning to skip it. Seriously dont think it fit into what i'm doing at the moment, might have to evaluate if i wanna be regular at the class. And then gf asked me to go for a morning jog, and therefore we go, more like a walk in the park, literally.

Didnt bother to track the total distance but I estimate it to be around 4/5km, but my quads are still sore from the interval sprints.

After that, I did a total of 100reps (30-20-20-20-10) mountain climber, yes, for no apparent reason, just felt like doing it.

Gf might wanna it a routine, which I'm cool with. It's good to go back to nature and exercise, with some eye candies along the way

This post has been edited by Lionel90: Mar 13 2017, 09:39 AM

14 Mar 2017

Squat
Warm up: 57kg 1x10
Working: 89.5kg 3x5

It was my right groin, then it's my left thigh. While it has not affected my performance, have planned to go 3x5 only as i arrived late at the gym. Good for me though, almost failed at the very first rep. While I had to grind it out almost every rep, wouldnt say that it's too tough. 5x5 next and i inch ever closer to 1.5x body weight squat.


OHP
Warm up: 27kg 1x10
Working: 42kg 5x5

So it was a good shoulder day, I cut my rest to 2 mins before set 1-3, then 2 and a half before set 4 & 5, and still managed to complete 5x5. This is the best I have done for OHP 5x5, my previous best for 5x5 is 37kg i think. I would go at this weight load again.


Pendlay row
Warm up: 47kg 1x10
Working: 64.5kg 3x5

Was running out of time, so didnt managed to record again. But really didnt feel soreness at lower back at all, but probably have raised my torso too much for a rep or two. Will have to record myself doing it again before deciding if im good to add weight.


Assistance:
Bench (close grip to target triceps)
Working: 44kg 3x8

Romanian deadlift
Working: 57kg 3x8

Chin-up
Working: Bodyweight 3x6 (missed final rep)


Really hate running late to the gym, felt like i was rushing through everything for the sake of it. Didnt even have sufficient time for me to catch my breathe. Not a good day, but happy for managing to complete the OHP target