22 Apr 2017

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

Now it feels like this is at least what i can do at 5x5. Gonna go for another 3 sessions then I'm gonna add weight.


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

Back is still not perfectly neutral but at least the light weight is not putting as much pressure on my lower back. Either that, or my rounded back is sthg that I over-sensationalize. Gonna perfect the form then we will talk about weight progression.


Pull up
BW 5,5,AMRAP=9 (last 2 reps are not perfect reps)


Assistance:

Incline bench
49.5kg 3x8

Platform t-bar row
35kg 3x8

Bicep curl
20kg 3x8

25 Apr 2017

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

Finally able to complete this for 2 sessions in a row! But it still feels just about the right heaviness atm.


Pendlay row
Warm up: 47kg 1x6, 57kg 1x6
Working: 62kg 3x5

Except the part where my torso is not parallel to the floor, my form has been largely on spot. I have to execute an unplanned deload because even the warm up felt heavy. I would work my way back up from here.


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

Not confident that I can handle 2.5kg more than this, so I will continue to work my quads till it gets stronger.


Assistance:

Decline Bench
Working: 52kg 3x8

Kroc row
Working: 22.5kg AMRAP: 20+5 /side
Stopped after 20 reps, but felt im not quite done so hit another 5. Would increase the weight when I can get 25reps in one go.

Time to up the weights on the kroc rows la bro... Amrap at 25 seems too much. U shud be able to handle 30/35 kg with ease.

Another thing with yr pendlay rows, do u find problems with horizontal torso only heavy weights only or throughout yr sets including warm up?

Really bro? I read from somewhere that should increase the weight if can get AMRAP: 25 at one go. I only ever tried 25kg, but guess no harm trying heavier weight since AMRAP is the goal. Can just improve from there.

Cant even get that horizontal torso when I'm just trying out the posture. I mean like bent down, grab the bar, chest up, all that without the actual pulling. It is still slightly upright. And I think I get the correct form at last, adjustment made being bar above toe instead of mid foot.

This post has been edited by Lionel90: Apr 26 2017, 05:10 PM

U can do the maths, 22.5kg @20 reps is ard 35kg 1rm. I normally go up in weights once i get into double digit on amrap sets. Just for fun n be a true bro lifter once in a while lol.

On yr pendlay rows, seems like mobility is the limiting factor. Do u do RDL? Maybe that will help as u will be in a similar position. Cant comment much as i rarely do bb rows. Tried a few times, never felt comfortable in any position albeit supinated, protonated grip or in horizontal/45/30/60 degree. Too much of mechanical disadvantage for its benefits.

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?

Not asking u to go 1 rep, but choose a weight tat will really challenge u to hit at least 12 on amrap. Based on yr workout, 30/35 shud be just nice.

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

Nice, but your workout i think it's for quite seasoned kind of gym goers right ? Not for those that just started ...

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

Well done bro.... On yr way to 100pound kroc rows.

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.