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.

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....

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

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.

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

Thank you both for the pointers. But I didnt cut the warmup short due to the rush, rather I have always been keeping my warming up volume low. I tried to put more volume in before, but I felt like I was already at the middle/end of my working set at the very first rep. Didnt realize it could be a problem, now u both mention I would put in more volume for squat especially as I cant seem to stop getting injuries in my legs.

By the way, warming up, do u rest in between the different weight load? I definitely would have to take rest like in between working sets after the warm up.

Now I know why the f I felt so worked out after my warm up when i increased the volume. I worked all sets of different weight back to back and only rest just before i started my working sets.

But with that said, Im not sure if I have sufficient time to work up to my working set like u would do. I usually have about an hour and a half before the gym closes (weekday session). Maybe I will just put in 3 sets for warming up and add 10kg up to my working weight load, and maybe go 3x5 if the time really doesnt allow. I'll see where i can tweak it, but hopefully I wouldnt need that again, I just need to be at the gym slightly earlier.

Bro, even for working set? I normally rest longer than that I think, probably around 1 and a half min to get my pulse and breathe to slow down, but I would just sit there for another min and half idly thinking about my next set.

Jump squats with weight, hardcore, balancing would be the challenge haha. Maybe i'll just stick to something "normal" first Good advice nevertheless, a good way to shock and wake the muscles.

Good tips again bro, superset is indeed a way that I'm looking at to cut my time at the gym, but I'm looking to do it to my assistance workouts because I'm not confident that my body can handle that for the mainlifts, even if they are for different muscles.

Wow okay, didnt know such practice is do-able for strength training, i would think only the curl bros do that lol .

I also dislike resting for too long, but dont think my body can cope with superset during main lifts. Would definitely try to superset my assistance workout the next time I'm in a rush rather than compromising my main lifts, though hopefully I wouldnt need that.

17 Mar 2017

Squat
Warm up: 57kg 1x8, 77kg 1x6
89.5kg 5x5

Extra volume during warm up has definitely added fatigue to my quads. But I could feel a little bit more power to fire in them. Let's not fix what is not broken, this volume still look attainable, maybe i'll just rest a little bit more after warm up. 92kg next.


Bench
Warm up: 47kg 1x8, 58kg 1x8
67kg 3x5

Looks like it's real, that i could really kill this weight load. But I'm really hesitate to add further weight till im sure i wouldnt get crushed by the bar.


Deadlift
Warm up: 67kg 1x8
107kg 2x5

Not good. I rounded my whole back, was trying out the pointer about deadlift that i came across the other day and i forgot everything else. Bad form = repeat, enough said. I took a video and hell, i almost made a trip to snap city if i didnt have a belt wrapped around my waist. Next week i will have 2 sessions of dl, if i still couldnt get the form right imma gonna drop the weight. Not worth it to put my back at risk in the pursuit of heavier load.


Assistance:

Incline bench superset-ed with Kroc row
47kg 3x8 / 25kg/side 3x8

seated dumbbell shoulder press superset-ed with Platform t-bar row
30kg 3x6 / 45kg 3x6

Was running out of gas so i did 3x6 instead of 3x8 for the last 2 workout. Definitely has not gotten into the tempo of superset-ing, was grasping for air through out

This post has been edited by Lionel90: Mar 17 2017, 11:18 PM

19 Mar 2017

Squat
Warm up: 57kg 1x8, 77kg 1x6
Working: 92kg 3x5

Actually i went for 4th set but could only completed 2 reps. Felt very beat up in my quads and they're screaming for me to stop. Heck, even for the 3 sets that i completed, i might have compensated with my lower back. Gotta repeat this.


Pendlay row
Warm up: 47kg 1x8, 57kg 1x6
Working: 64.5kg 3x5

From the videos that i took, i rounded my back the whole time. Not sure if it's because i did this after the squat but my legs were definitely shaky. Moved this ahead of OHP so i could go for RDL after my mainlifts, but really look ill advised now. I will go at this weight load again and im sure i could do this, i just need to do it with the correct form.


OHP
Warm up: 27kg 1x8, 32kg 1x6
Working: 42kg 5x5

It was easy, certainly easier than expected, didnt feel like i exerted myself anyhow. It's time to tackle 44.5kg again. I've been there before, i just plateau-ed, so let's see if i have gotten any stronger


Assistance:

Romanian deadlift
Working: 62kg 3x8
Funny how i could do RDL right but cant seem to get my DL form correct. Maybe the weight itself scares me but RDL would definitely help me to get here.

Bench (close grip to target triceps)
Working: 47kg 3x8

Chin-up
Working: Bodyweight 3x8
Had to pause after 5th rep of last set, but surprised that I could finish reps of 8, since i have barely realized that i only could get 3x6 the last time.

23 Mar 2017

Squat
Warm up: 57kg 1x8, 77kg 1x6
92kg 5x5

I have completed it, but I cheated here and there to get it through, heck I even somehow pulled my right delt. Gotta have to repeat this.


Bench
Warm up: 47kg 1x8, 57kg 1x6
67kg 3x5

Nth to comment about, completed this again but this time definitely felt tougher than before, probably bcs I pulled my delt during squat. And I must have really worked my quads, almost cramped again when I was benching.


Deadlift
Warm up: 67kg 1x8
107kg 1x8

I finally managed to record myself performing DL, and damn I rounded my lower back through out. I did one rep, stopped to review my form but I still couldnt get it right through to the end. I would deload 10kg from this and get my lower back in the place it should be. Almost one year on and I still occasionally "forget" how to DL, it's really frustrating


Assistance:

Platform t-bar row superset-ed with Incline bench
40kg 3x8 / 49kg 3x8
Previously I guesstimate the empty bar for the row weighs about 10kg, but today I tried to pull it and it feels like 5kg, or even less, so imma gonna treat it as 5kg

seated dumbbell shoulder press
30kg 3x8

It was a complete reset, as I was recording myself rep by rep, so it's not really 8reps like a normal set of 8. I usually go for 2x5 but after the 5th rep my form didnt get any better so I just thought fck that, lets try for a rep more to get the form right, but it didnt improve at all hence 8 instead of 5. Didnt bother to go 2nd set as my back was beat up by then.

Points taken bro, but I dont really have sufficient time for that much volume during warm up, and my back would be dead due to my poor form, so im gonna fix that first.

I realize that it's quite a big jump, will try to squeeze in at least another weight load to bridge the gap then. Feels that sometimes I dont really get acclimatized to my working set weight, too.

25 Mar 2017

Squat
Warm up: 57kg 1x8, 77kg 1x6
Working: 92kg 3x5

Didnt bother to attempt further set as my quads were almost dead when i was done with 3rd set. But the form felt better, didnt have to anyhow cheat. To be repeated


OHP
Warm up: 27kg 1x8, 37kg 1x6
Working: 44.5kg 4x5 (5,4,3,4)

Man I hate OHP, one session u feel Herculean, the other u feel like a weak d!ck. It seems i have gotten weaker instead. I'm giving myself another 3 sessions of OHP, i'll add weight if i could complete all 3x5; otherwise I deload back to 42kg 5x5 till it becomes a piece of cake.


Pendlay row
Warm up: 47kg 1x8, 54.5kg 1x6
Working: 64.5kg 3x5

Here's the video of the last set, I still rounded my lower back despite my best attempt to rectify it. Could anyone pls help to point out where's the (possible) problem pls? I also tried 1 rep of DL at the end, and it's proven that my lower back is rounded whenever I'm in this position. I really need help.



My positioning in case the video is not clear enough:
Narrow stance, almost deadlift stance
Bar over mid foot, shin never in contact
Arms just outside my knees (tried arms in front of knees, didnt solve it)
Tried my best to lock hip in position


Assistance:

Romanian deadlift
Working: 64.5kg 3x8 (missed 8th rep of 2nd set due to grip failure)


Bench (close grip to target triceps)
Working: 47kg 3x8


Kroc row
Working: 25kg/side 3x8