Low bar or high bar? Either way, build more upper back muscle! The bar needs to rest on something, don't let that something be your spine.

High bar bro. The muscles are on the way!

I know slightly better than to hold the bar on my spine, will work out where went wrong, otherwise might need the foam while my upper back muscles pick up.

Good, good.

Man I haven't done high bar in forever, but common mistakes I've seen in the gym would be letting the bar slide forward towards your neck, making the bar rest not on your traps but on the c spine. This usually happens when you lean too far forward, which is a nono on a high bar. The foam will help but it is more of a crutch than a solution in this case. Be as upright as you can while maintaining balance and build bigger traps would be my advice to you. Also play around with your stance. Find a stance that allows you to hit depth without leaning forward too much. For me when I do high bar, my stance needs to be quite narrow and toes forward, quite the opposite of my low bar.

Yeah I believe i let it rest on my c-spine, definitely not where it should be. Will check if it's caused by leaning too far forward.

Noted that foam is not the solution, i havent needed that in a very long time, perhaps that's how far my upper back has lagged behind compared to squat.

My stance is quite narrow I think, with toes slightly pointing out (probably like 10° or 15°).

01 Apr 2017

Bench
Warm up: 47kg 1x6, 57kg 1x6
Working: 69.5kg 3x5, 67kg 2x5

Didnt need 3reps set as I felt I could still push it after the 3rd of 1st set. There was 1 or 2 reps where the bar moved too fast, more like uncontrolled on the way down. Dare not go for 4th set so reduced the weight slightly for another 2 sets. Aiming for 4 sets next, let's take one step at a time.


Deadlift
Warm up: 57kg 1x4, 77kg 1x4, 87kg 1x4
Working: 97kg 1x5, 102kg 1x5

Form looked good, pulling the slack out has been working wonders for me, but i know it's actually something that should be done though weren't by me. Out of the 10 reps for working weight, feels like 2 with rounded lower back, coincidentally both are the last reps. Maybe I thought that I have got it and lost focus, damn newbie mentality. I'll embed the video after i have uploaded it.
Here it is, u might wanna mute your speaker first, I made some grunts..



Skipped squat bcs I planned to go for another session tmr. But my hamstrings are having a different opinion about that, let's see if I could recover sufficiently, otherwise I will just skip since I feel I also went too hard for the assistance.


Assistance:

Kroc row
25kg/side 3x8

Incline bench
47kg 3x8

Platform t-bar row
40kg 3x10 (last few reps were basically half reps)

Ez curl bar bicep curl
20kg 3x8


Edit: Anyone can shed a light about the pain in my lower back when I arch during bench? If I arch just a little it's still ok but when I arch slightly too much (the right arch, I think) it hurts so much that I have to reduce the arch.

This post has been edited by Lionel90: Apr 2 2017, 01:15 PM

02 Apr 2017

The lord of bodybuilding finally smiled upon me and I have managed to fix some bad forms! Glad that I made it to the gym today


Squat
Warm up: 57kg 1x6, 77kg 1x6
Working: 92kg 3x5, 87kg 2x5

So I had a bruise from my last squat session. Something hit me this morning and I sort of did a revision on my form. It seems like I have been squatting low bar for lord of bodybuilding knows how long, and so it goes without saying that I dont know how to do it, since I didnt even know that I was doing it. So I "switched" back to high bar and the working weight feels like 5kg heavier, if not more. Cut it at 3rd set and went for reduced weight. I will slowly catch up with high bar


OHP
Warm up: 27kg 1x6, 37kg 1x6
Working: 44.5kg 3x5

Session 2 checked, 1 more to go. I have an uneasy feeling about this, but meh, let's take one step at a time.


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

Finally I figured out wtf has been so wrong with my pull workouts that I couldnt keep my back straight. I would need to remind myself that I should bend like i wanna "pick up the soap" (no offense meant), and hold it there. Just gotta make sure nobody stands behind me. Probably wont need RDL for a while because my hammies are worked out. I will row my body weight (and slightly more) next!


Assistance:

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

Pull ups
Working: BW 3x6
There are some reps where I didnt fully reset, but it still represent good progress

Platform t-bar row
20kg 3x12
Did this 2 days in a row and my back felt really sore after this. Just wanna pull some volume in. Gonna start counting the weight plate only

This post has been edited by Lionel90: Apr 2 2017, 05:22 PM

04 Apr 2017

Bench
Warm up: 47kg 1x6, 57kg 1x6
Working: 69.5kg 5x5

Seriously I didnt know I have that in me already. The bar movement was slow and under control the whole time, unlike last session. Looks like my "diet plan" of eating as much rice as I could without throwing up works. Felt like overall strength has improved. But I'm still gonna take the progression for bench slow, will repeat this load for a few more sessions till I'm more comfortable with it.


Deadlift
Warm up: 57kg 1x4, 77kg 1x4, 97kg 1x4
Working: 102kg 1x5, 107kg 1x5

I have finally grasped all the things i need to take care of for a perfect deadlift. Never have I felt my hammies work so hard before that it felt like they were overpowered. Im gonna try 107kg again for 2 sets next.


Assistance:

Kroc row
25kg/side 3x8

Incline bench
47kg 3x8

Platform t-bar row
35kg 3x10 (last 4 reps were half reps)

Squat
57kg 3x10
I'm trying to squat light or skip squat altogether on the day that I DL. 3 sets of 10 at this weight is still a killer, could barely walk down the stairs and then I had to climb up the stairs when I got home. Luckily I stay on 7th floor...

This post has been edited by Lionel90: Apr 4 2017, 11:32 PM

06 Apr 2017


OHP
Warm up: 27kg 1x4, 32kg 1x4, 37kg 1x4
Working: 44.5kg 3x5

I have done it! 3 sessions completed continuously. I know that I will probably fail to lift many reps with the weight progressed, but Im still gonna try it, even if only for the sake of it.


Squat
Warm up: 57kg 1x4, 77kg 1x4, 87kg 1x4
Working: 92kg 4x5

Didnt bother to try 5th set as the form has been breaking form since 2nd set, might have good-morning-ed a few reps in between. Will try for 5x5 the next session.


Pendlay row
Warm up: 47kg 1x6, 57kg 1x6
Working: 67kg 3x5

Rounded back, it's back... Poor form through out the 3 sets and it also felt heavy though I'm sure I could do it. Just need to get the form right.


Assistance:

Bench (close grip to target triceps)
Working: 49kg 3x8

Pull ups
Working: BW 3x6 (missed last rep)
Strict form, but missed the very last rep, no matter how hard I tried to pull. Still a progress

09 Apr 2017

Bench
Warm up: 47kg 1x4, 57kg 1x4, 62kg 1x4
Working: 69.5kg 5x5

Apart from the 2 final reps where I had to really grind it, it was quite easy. Not gonna progress with the weight yet though.


Deadlift
Warm up: 57kg 1x4, 77kg 1x4, 87kg 1x4
Working: 107kg 2x5

Hammies are ok with this load, but back feels like still overpowered by it, judging by the soreness by the final 2 reps. I;m sure it's not caused by rounded back, which is almost completely eliminated. Gonna repeat this.


Assistance:

Kroc row
25kg/side 3x8

Incline bench
49kg 3x8

Platform t-bar row
35kg 3x8

Chin up
BW 3x6 (failed last rep)

11 Apr 2017

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

Now I believe that if you keep telling yourself u can do it, u could eventually do it. I only aimed for 5x3 or 4x4 at best, but I just dropped self-doubting for a second and I've done it. But the last rep I overcompensated by extreme arching, something to work on.


Squat
Warm up: 57kg 1x4, 77kg 1x4, 87kg 1x4
Working: 92kg 5x5 (didn't attempt last 2 reps of final set)

Probably could have gone for 1 more rep at the end, but I know going for total failure is hardly a good idea at my current state. Also worried about if I could row after this, which is not the right mentality now I reflect upon it.


Pendlay row
Warm up: 47kg 1x6, 57kg 1x6
Working: 67kg 3x5

Same problem, rounded back. Probably should stand wider as my arms are short, relative to my legs. But nthg I cant fix. I raised my torso too much though.


Assistance:

Bench (close grip to target triceps)
Working: 49kg 3x8

Kroc row
25kg/side 3x8

Any increment of your weight so far?

Barely. I weigh everytime I step in to the gym with shoes on, and it's still 66kg-67kg (so net about 64.5-65.5kg), been on the same weight for like 4 months. But love handles have grown

Im not too worried as I'm still progressing on the weight I lift, albeit slowly. Probably more to do with sleeping that I never have sufficiently

13 Apr 2017

Bench
Warm up: 49kg 1x6, 57kg 1x4, 62kg 1x4
Working: 69.5kg 5x5

Hands were getting shaky towards the end, and I realized I over relied on one side, but I couldnt tell which side it is as I didnt do any recording. Just gotta push till they are even then


Deadlift
Warm up: 67kg 1x6, 87kg 1x6
Working: 107kg 2x5

Can almost copy and paste the notes from my last DL session. With the exception that I dont really know if I rounded my back in the first set. GF called and the recording stopped. Im gonna give it one last go, if I still dont feel right Im gonna deload.


Pull up
BW 3x6
Promoted pull up as my main workout. Gonna skip squat on the day I DL. My legs are too big compared to my upper body, and it's not cool. Time for my pulling muscles to catch up too.


Assistance:

Incline bench
47kg 3x8

Platform t-bar row
35kg 3x8

15 Apr 2017

Squat
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 92kg 3x5 (didnt attempt last rep of 3rd set), 87kg 2x5

The moment I descended for the first time during 92kg, I knew it was gonna be a bad day. And so it proved. There are 1 or 2 reps where I really couldnt out of the hole so I had to good morning them. Not to mention the bar felt really really heavy on my lower back, I think I f it up (again). Gonna deload to 87kg and work my way up.


OHP
Warm up: 27kg 1x4, 37kg 1x4, 42kg 1x4
Working: 47kg (4,3,2,2,3)

If u think u can do it, u can actually do it, except it doesnt this time. Couldnt push it up from the starting position every time I fail. Thinking about my lower back possible injuries also didnt help.


Pendlay row
Warm up: 47kg 1x6, 57kg 1x6
Working: 67kg 3x5

Form is getting better, but no matter how hard I try I dont seem to be able to put my torso close to parallel to the floor. Maybe the lengths of my limbs dont allow that? Gonna stop trying to get parallel to the floor and just make sure no rounding up.


Assistance:

Decline Bench (close grip to target triceps)
Working: 47kg 3x8
Didnt feel like I have exerted myself anyway, weirdly

Kroc row
25kg/side 3x8

Bicep curl
15kg 1x8, 20kg 2x8

Just one thing, i noticed yr kroc row reps. Kroc row by definition is load the heaviest db and amrap it. Not a standard set n reps.

Ya bro that's why the first time I logged it I said it might be an insult to call it kroc row. What's ur suggestion bro? Drop the weight and go amrap for one set like how's kroc row meant to be? Or go for normal db row? I wanna use this to work on grip actually

Why not do both? Doesnt matter if u cant maintain proper form for amrap as long u dont hurt urself. Some form of cheating is useful for overloading rows

Ok i will stick with kroc row at slightly lower weight then. Dont wanna do both bcs I have my 2 pulling workout - one at main and assistance apiece - settled. Maybe from time to time when I still have enough in the tank to add in db row I will do it.

Thanks for the advice

18 Apr 2017

Bench
Warm up: 47kg 1x4, 57kg 1x4, 62kg 1x4
Working: 69.5kg 5x5

Flared up my left shoulder. Also found out that unsurprisingly my left arm is weaker than right arm, judging from the fact the plates on my left slid slightly outwards.


Deadlift
Warm up: 57kg 1x4, 77kg 1x4, 97kg 1x4
Working: 107kg 2x5

Back really felt sore towards the end, and rounding up as the result. Gonna deload to 97kg for back safety.


Pull up
BW 5,5,AMRAP=8


Assistance:

Incline bench
47kg 3x8

Platform t-bar row
35kg 3x8

20 Apr 2017

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

So it's a good shoulder day. Over arch my lower back at final 2 reps to push it through. Looks like I would remain at this weight load for a long time


Pendlay row
Warm up: 47kg 1x4, 57kg 1x4, 62kg 1x4
Working: 67kg 3x5

There was barely any rounding up but I still couldnt get that parallel starting position. While the load feels heavy, I think I could keep working at it until my form gets perfect.


Squat
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 87kg 5x5

The bar speed was good, certainly better than at 92kg. But it still feel too heavy for me to progress, makes me wonder how the hell I survive 92kg. Gonna repeat this for another session.


Assistance:

Decline Bench
Working: 49kg 3x8

Kroc row
Working: 22.5kg AMRAP: 15, 12 /side
Probably should have gone all out in one set. But dayum, the grip was worked nice and sweet.