Oh I thought u mean i might be able to go 35kg for reps. Not interested if it is for 1RM then.. Gonna go 25kg next la, too heavy and it scares me before i even touch it. Set it as 20reps then progress with the weight

Thanks yo

Not part of my routine for now but last did it few weeks back. I think I did alright there, but probably bcs I dont have to go to complete stop (ie bar goes to floor). Now I think my problem could be because of my height. Gonna try using 15kg plates and add on instead of 20kg. Not sure it would help, but I think it makes sense.

Too bad that u missed out all the funs, and pains. But what did u do when u first started out for back muscles/lats? Db rows?

Ok gonna try 30 next then.

27 Apr 2017

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

2 more sessions to go, and I actually reduced the rest interval between set today. Used to take 4/5 mins after 3rd set but today I took only the standard 3mins. Sign of progress but not gonna get carried away.


Deadlift
Warm up: 57kg 1x4, 62kg 1x4, 87kg 1x4
Working: 97kg 2x5

Almost the same remarks from last session, not a perfect neutral back. Repeat till I get it right


Pull up
BW 5,5,AMRAP=7
Lost some strength here. Used to be able to complete 1st and 2nd set fairly easily. But not today.


Assistance:

Incline bench
47kg 3x8
Was tempted to add weight but luckily I didnt. Bench press has worked my shoulder very hard and the last rep of every set was a struggle. Really have lost some strength

Platform t-bar row
35kg 3x8

Bicep curl
20kg 3x8

Err not really. First 3 years I was actually fucking around, went to gym for the sake of it. I only started lifting seriously, starting with Stronglift 5x5 about a year ago, and consistently so August last year. So no, I dont think I am a seasoned lifter, even my stats are at novice level only.

29 Apr 2017

Ok I think I'm really not a morning person. All my lifts suffer today, though didnt fail any of them.

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

I think hyperextension has fucked up my lower back.. So form is not perfect, need to be really careful going forward.


Pendlay row
Warm up: 37kg 1x5, 47kg 1x5, 57kg 1x5
Working: 62kg 3x5

Really nthg much to comment on except for the horizontal torso issue. But not quite confident to add weight yet as I still struggle in the last few inches before the bar hit my upper abs.


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

Last rep of every set is a struggle. I think I somehow lost some strength, or it's just the morning thing. To be repeated


Assistance:

Decline Bench
Working: 52kg 3x8

Kroc row
Working: 30kg AMRAP: 10+5 /side
Stopped at 10, then hit another 5 after have done with both sides. Not a total failure, just stopped after the ROM has gotten really small. Thanks to bafukie otherwise I'm gonna go for 25reps at lighter load.

Deadlift
Working: 57kg 1x5, 67kg 1x5, 77kg 1x5, 87kg 1x5
Deadlift made a surprise appearance today, because I think my hamstring is under developed, even without comparing against my quads. The first 3 sets are cool, but at 87kg, my hips raised faster than my upper body. So that's my working set weight for next deadlift session. Yea it's another deload. But form over weight for me.

02 May 2017

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

Another successful session then I'm gonna tackle 72kg!


Pull up
BW 5,5,AMRAP=9
Last 3 reps were basically half reps.


Deadlift
Warm up: 67kg 1x6, 77kg 1x6
Working: 87kg 2x5

I'm almost there with the correct form, felt everything in the hammies, but I could still see slightly rounded upper back here and there. And lower back was sore from fatigues towards the end. Gonna hold weight progression for the safety of lower back.


Assistance:

Incline bench
47kg 3x8

Platform t-bar row
35kg 3x8

04 May 2017

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

Nthg much on this, except that I still take 5mins of rest after a set. Would probably try to reduce to 4mins, since I'm afraid I might make a trip to snap city if I increase the weight now, so trying to make a little progress


Pendlay row
Warm up: 37kg 1x4, 47kg 1x4, 57kg 1x4
Working: 62kg 3x5

Last 2 reps of each set were really a struggle. I might have to deload as I dont/cant squeeze my shoulder blade together. Would drop to 57kg and see if it fares better.


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

The feeling is right to finally add some weight. It didnt feel like it was a breeze, but feels like I could take another 2.5kg in addition to this.


Assistance:

Decline Bench
Working: 54kg 3x8

Kroc row
Working: 30kg AMRAP: 15 /side
Ok I have decided that 15reps is a good indicator to add weight, but this session doesnt count. The last 3/4 reps - especially the left side - ROM were so small that I feel embarrassed to count them in, even if form is not of utmost importance for Kroc's. Just let me attempt this again

Thanks bro, for both the advice and encouragement, but still quite some way to go to get there.

06 May 2017

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

72kg next! But note to myself: slow down when the bar is on the descent.


Pull up
BW 5,5,AMRAP=9
Last 3 reps were half reps again, but the ROM has gotten bigger.


Deadlift
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 87kg 2x5

Form is good, can add another 5kg to the load next session.


Assistance:

Incline bench
47kg 3x8

Platform t-bar row
35kg 3x8

Ez-bar bicep curl
20kg 3x8

08 May 2017

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

Rest between set reduced to 4mins, and last rep in set 2 & 3 suffers. Have to hyperextended slightly to lock out. Would continue with the same.


Pendlay row
Warm up: 37kg 1x4, 42kg 1x4, 47kg 1x4, 52kg 1x4
Working: 57kg 3x5

This weight feels somewhat more comfortable and dare i say it - easy. But at least i'm reminded how it feels when properly executed by squeezing shoulder blades at the top. Gonna add 2.5kg and see if I could still call it easy.


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

I completed it, but I cheated the very last rep by good-morning-ing it. Quads are completely deflated after this. I will repeat till I can do complete it without cheating.


Assistance:

Close Grip Bench Press
Working: 52kg 3x8
Somehow at same grip width and weight, flat bench works my triceps harder than it would on a decline bench. Gonna switch back to close grip bench press for triceps workout.

Kroc row
Working: 30kg AMRAP: 12+5 /side
Arms were really sore after bench press, so i couldnt repeat the 15reps i did last session.

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.

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

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

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