23 May 2017

Finally I found a training partner who is also my first trainee, and also my gf. She would officially start in June but today she wanted to join me so my workout is a mess especially rest time, nvm I will adapt to having her training with me.

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

It's a good shoulder day so I completed it quite easily.


Pendlay row
Warm up: 42kg 1x5, 47kg 1x5, 57kg 1x5
Working: 62kg 3x5

Couldnt get the torso parallel again, and while explosiveness was there, I didnt manage to squeeze my shoulder blades at the top. My torso also rises too much. Shall repeat this.


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

My quads felt really weak today, 2 sets is all it needs to make them jelly. Cheated in the last rep of 4th set by slightly good-morning it. Gonna have to repeat in view of this.


Assistance:

Close Grip Bench Press
Working: 52kg 3x8


Kroc row
Working: 32.5kg AMRAP: 8+5 /side

26 May 2017

Bench
Warm up: 47kg 1x5, 57kg 1x5, 62kg 1x5
Working: 67kg 5x5

Not really good, the delts felt weak at the middle point of the movement - my sticky point in bench press. I probably have injured my delts someway that's why it also hurts. Gonna have to repeat this till i get past the sticky point.


Pull up
BW 2x5, AMRAP=10

Nthg much, I think having to control my swinging kinda take out my ability to go for 11th as I had to use the assisted pull up machine since my gf needs assistance to get it done.


Deadlift
Warm up: 57kg 1x4, 67kg 1x4, 77kg 1x4
Working: 92kg 2x5

Back rounded up, lower back sore af now. But 2nd set is way better. Enough said, just gonna repeat it.


Assistance:

Pec-deck flyes
Working: 85lbs 1x10, 100lbs 2x10

Last 2 reps didnt hold in. A switch from db flyes as no db is light enough for girlfie, but it's also kinder to my delts.


Platform t-bar row
Working: 37.5kg 3x8

28 May 2017

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

Morning problem again, had to hyperextend to push some reps thru...


Pendlay row
Warm up: 42kg 1x5, 47kg 1x5, 57kg 1x5
Working: 62kg 3x5

Torso position was good, explosiveness not so much. Also didnt manage to squeeze shoulder blades together. Repeat it, again.


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

Hammies are still sore, believed to be carried forward from the last DL session, slightly affecting my squat here because I felt like I didnt wanna go down. But the workout was good, only in the very last rep, I have to cheat by skipping the full ROM. Sigh, gotta repeat this.


Assistance:

Close Grip Bench Press
Working: 52kg 2x8, 47kg 1x8

Reduce the weight as in the 2nd set the shoulders were taking over, I think I might have to look at my bench press form


Kroc row
Working: 32.5kg AMRAP: 10 /side


Ez bar bicep curl
Working: 20kg 3x8

30 May 2017

Bench
Warm up: 47kg 1x5, 57kg 1x5, 62kg 1x5
Working: 67kg 3x5

Now I think I injured my elbow too, there was a rep where I basically just let the rest on my chest bcs there was a sudden pinch in my left elbow just before the bar was supposed to touch my chest, I was prepared to roll the bar in shame but luckily managed to push it away. At least I engaged my triceps better than before.. Will repeat this


Pull up
BW 2x5, AMRAP=10


Deadlift
Warm up: 57kg 1x5, 67kg 1x5, 77kg 1x5
Working: 92kg 2x5

First set back is ok, constantly set in place but the form went awry again during 2nd set, I'm sure it has happened before.


Assistance:

Pec-deck flyes
Working: 100lbs 3x8


Platform t-bar row
Working: 37.5kg 3x8


DB bicep curl
Working: 20kg 2x8, 1x6


I'm going to slightly change the way I train - my program, if u wish - from now on to also focus on volume. Basically the workouts are the same, still ABAB, but goes like heavy A heavy B then followed by high rep A high rep B, which I'm gonna call C D. This is how I plan to go for the next 3 months, ending Aug:

Low rep heavy weight A: Squat, OHP, Pendlay - all 3x5
Low rep heavy weight B: DL 2x5, Pull up 2x5 then AMRAP, Bench press 3x5
High rep light weight C: Squat, OHP, bent over row - all 5x8 @ about 65% of the weight used during A
High rep light weight D: bench press, DB row - 5x8, DL 3x8 @ about 65% of the weight used during B

65% is the starting point, if I feel too comfortable with it I would push it to 70% and so on. For bent over row and DB row, the working weight is to be determined since they are not from AB. While my lifts stats are far from impressive, I have been struggling to add weight to the bar and I think it's time to move the muscles away from their comfort zone.

This post has been edited by Lionel90: May 31 2017, 12:15 AM

1 Jun 2017

Squat
57kg 5x8


OHP
27kg 5x8


Bent over row
37kg 5x8


I'm gonna just update the working sets that I did from now on, because honestly, I couldnt even recall what I did for warm up for the session that ended just about half an hour ago. Some stretching, light load for the exercise; then for warm down I did foam rolling! Finally!

About the workout itself, overall, I felt pumped, which is to be expected. But also struggled towards the final few reps for each of the workout. That said, I'm not too sure if 5x8 is the correct range to actually achieve the purpose of increasing the time under tension, as my gf commented that my movements are too fast. I guesstimate that I took around 30secs to complete a set of 8, excluding the idle time like setting up. I'll probably need to learn to slow down and feel the strains through out. 4x10 and 3x12 are options, but I will go for workout D first and see where to tweak.

Just updated my opening post and realized I havent add much weight to my main lifts, except for squats. It's always one step forward 2 steps back for my progress. Have also learnt that form makes or breaks in weightlifting the hard way.

Hopefully with slightly more disappointing experiences under my belt I could make better progress and strive towards 700lbs in the big 3, as unlikely as it seems now.

4 Jun 2017

Bench press
42kg 5x8


DB single arm row
20kg/side 5x8


DL
57kg 3x8


So that's the first D workout and looks like the scheme of 5x8 with the weight @65% is still ok, as long as I keep the same intensity as in the low rep heavy weight A & B workouts. I made sure that everything was under control and actually slow today to shake my muscles off their comfort zone which I presume they have been in for slightly too long. Gonna keep this 'program' until end of Aug, coincides with my membership expiry. That definitely makes it easier to remember

6 Jun 2017

So back to heavy day for A workout, almost every lifts suffer, but I'd take it as the muscles are challenged. On with the log

Squat
89.5kg 3x5
I didnt record my workout, but my gf commented that my last 2 reps of each set, I leaned forward too much and need to use lower back to push it back. I felt that myself in the end. Gotta have to repeat this.


OHP
47kg 3x5 (got only 5,4,3 reps)
Realized immediately that it's bad shoulder day, and so it proved to be.


Pendlay
62kg 3x5
The only workout among the main lifts that didnt feel like it's the first time I do it. And I wanna add 2.5kg to it next.


Assistance:
Close grip bench
39kg 3x10


Kroc row
32.5kg/side 1x12
Gonna try 35kg next, if only for the sake of trying

8 Jun 2016

Bench Press
67kg 3x5

My form has been corrected. The bar movement felt right and I could feel a lot of tension in tris. Gonna try to add 2.5kg, as I attempted as heavy as 72kg before.


Pull-up
BW 2x5, AMRAP=8 (8th is half rep)

The lower rep I got is due to the wider grip I adopted, as well raising my knees to abs instead of curling my lower legs up to the back.


DL
92kg 2x5

I think I did it right. I asked my gf to check if my back is neutral before I initiated the pushing for all the reps. The cue that I got from this is that I should sit lower than I thought is necessary. Tempted to increase the weight, but would put it on hold since i kept losing grip.


Assistance:
Pec-deck flyes
85lbs 3x12


Platform t-bar row
32.5kg 2x12
27.5kg 1x10+2

This post has been edited by Lionel90: Jun 8 2017, 11:25 PM

11 Jun 2017

Squat
57kg 4x10
Boy, it's harder than the normal 3x5, especially the last 2/3 reps of each set. But hey, that's the point.


OHP
27kg 4x10


Yates
37kg 4x10
Maybe I did 5 sets, lost track because I only used around 22 seconds to complete a set, where time under tension is the priority, I have clearly failed in that regard. Would increase 5kg and see how it goes, because 47kg x 5 during warm up felt quite easy too.
Edit: After watching videos on back workout, barely realized that I didnt squeeze my shoulder blades together, geez!


Assistance:
DB bicep curl
15kg 3x12

This post has been edited by Lionel90: Jun 12 2017, 11:40 PM

13 Jun 2017

Bench press
44kg 4x10


DB single arm row
20kg/side 4x10


DL
59kg 3x8
Touch n go where ever I could to hammer the correct form down in my brain. I think it's working.


Assistance:
DB bicep curl
20kg 3x10
Because I had the time and the biceps were not worked at all.

15 Jun 2017

Squat
89.5kg 3x5
Struggled from start to end, it's like I'm scared to lift heavy and it affects me...


OHP
47kg 3x5 (got only 5,3,4 reps)


Pendlay
64.5kg 3x5
My neck sticks out at the top of the range, I believe it also means that i move my body towards the bar. Would repeat this


Assistance:
Close grip bench
42kg 3x12


Kroc row
32.5kg/side 1x10 + 5
Should have increased the weight, but thankfully didnt ego lift. Really fatigued when I was doing this.

Taking the last week off as I was hospitalized due to dengue. Taking this week off to better recover before I continue my path.

Gonna switch to the good ol Push, Pull, Legs with below template:

Push
Bench Press 3x5
OHP 3x12
Other variation of bench press (close grip/ declined/ inclined) 3x12

Pull
DL 1x5
Row 3x12

Legs
Squat 3x5
RDL 3x12
Lunges 3x12
Calf raise 3x12


Only the first workout of each session to be strength based, in order to align with my medium term goal of hitting 700lbs in the big 3. Those listed are the stapled workouts, I will add in other workouts, with no more than 5 workouts per session and a total of no more than 15 sets. I will deload and basically start afresh with this. Will run this till the year turns.

4 Jul 2017

Push

Bench Press
59kg 3x5
I thought this was gonna be easy, since it's after deload - I was wrong. Looks like I lost about 10% of strength, which is a big deal, considering that i'm still at beginner-intermediate level. But still easy enough for me to add 2.5kg.

OHP
26.5kg 3x12
Last set I had to pause after 7 reps, killed 3, paused, then kill the last 2. More like I was the one being killed.

Close grip bench press
37kg 3x12
Hands were shaking in the middle of 2nd set, or maybe it was the 3rd set.

Single handed Cable crossover
2plates 1x12, 3plates 2x12 (per side)
Single handed so that I could go for a greater ROM, where my arms are fully extended. Not sure "crossover" is right, because instead of going in front, i go sideways, like really squeezing my chest.

This post has been edited by Lionel90: Jul 22 2017, 05:09 PM

6 Jul 2017

Pull

DL
82kg 2x5
Form wise is ok, will add 2.5kg next. Not gonna follow SL5x5's method of 5kg per increment for DL anymore

Yates row
39.5 3x12
Eccentric phase control is very bad, actually concentric phase is not much better. A set of 12 takes me around 25secs on average. Might need to look at my form. Should probably start parallel to the floor like i did with pendlay

Double handle lats pulldown
30kg 2x12, 27.5kg 1x12
This is for more lats activation, as my hands end up beside my body with torso staying upright. Cut the weight for last set because my neck keeps sticking out. Anyone can shed a light on this?

DB row
12.5kg 3x12 per side

DB bicep curl
15kg 3x12

This post has been edited by Lionel90: Jul 6 2017, 10:59 PM

9 Jul 2017

Leg

High bar Squat
77kg 3x5
My maths failed me and I over warming up, causing me to struggle in the middle of 2nd set onward. Still good enough to add 2.5kg next

RDL
47kg 3x12

Lunges
20kg 3x12
Each side 12 reps, I completed 1 side before moving to the other. Was dying inside mid set.

Calf raise
37kg 1x12, 1x13, 1x15

This session also unintendedly doubled up as grip day. RDL is well RDL, and with my grip strength not at its best - it has never been, it did work a lot of grip; did lunges using tri-grip plates; and did calf raise by leaning the bar against quads.

11 Jul 2017

Push

Bench Press
62kg 3x5
RPE 7 or 8, so good to add another 2.5kg next week.

OHP
27kg 3x12
Had to take a long break before 3rd set, but rest time is of no importance to me...

Close grip bench press
37kg 3x12
Hands were again shaking in the middle of 2nd set, but squeezing the bar hard solved that, surprisingly.

Single handed Cable crossover
3plates 3x12 (per side)
supersetted with
Singled handed cable flyes
3plates 1x12, 2plates 2x12 (per side)
3plates is little too difficult, while 2plates is way too easy, cable weight stacks problem... and silly me, I have forgotten there is detachable 2.5kg weight plates.

This post has been edited by Lionel90: Jul 22 2017, 05:06 PM

14 Jul 2017

Pull

DL
84.5kg 2x5
Good form, I think I have finally learnt to be concerned with how I move the weight instead of if I move it. Adding 2.5kg

Bent over row
39.5kg 3x12
Control is still not good, especially the eccentric part. While I could complete it quite easily, I didnt quite feel the burn. I'm gonna cut the weight, to 37kg.

DB row
12.5kg 3x12 per side

Double handle lats pulldown
30kg 3x12

Seated row
7plates 3x12

This post has been edited by Lionel90: Jul 22 2017, 05:04 PM

19 Jul 2017

Barely recovered from fever which kept me from going to the gym last Sunday, so expected struggles - but not this much

Leg

High bar Squat
79.5kg 3x5
The moment I went down for the first rep, I knew I would have hard time getting up. Didn't hit depth for the last 2 reps, making it RPE 8, which would have been 9 otherwise. Still gonna add 2.5kg

RDL
47kg 3x12

Lunges
15kg 3x12 per side
Knew I would have trouble going 20kg, plus the lifts at my house are broken down, so I want to keep something in the tank. Held the DB in goblet position instead

Calf raise machine
43kg (starting weight) 2x12, 1x15
Didn't put on any extra weight on the machine, and still being burnt - read cramped. A long way to go!

This post has been edited by Lionel90: Jul 20 2017, 01:36 PM

21 Jul 2017

Push

Bench Press
64.5kg 3x5
RPE 9, struggled at the last rep of every set. Not gonna add weight till I've regained my strength

Inclined bench press
42kg 1x12, 2x10
Bad idea to follow up bench press with this, as I almost couldnt complete the very last rep. Work to do

Side lateral raise
15kg 3x12
Decided to go bro and do some isolation work

Single handed Cable crossover
3plates 3x12
supersetted with
Singled handed cable flyes
2plates 3x12

Triceps pushdown
7plates 3x12

This post has been edited by Lionel90: Jul 22 2017, 05:03 PM