Weight: 63kg
Height: 170cm

Have been to the gym for almost 4 years, but only lifting seriously and more importantly - correctly sometime around mid of last year after i stumbled into this part of internet. Ran Stronglift 5x5 previously but stopped after injuring my hip. Now i just run a program that suits my time based on the premise of Stronglift 5x5 - progressive overloading, compound movement workout ftw etc. Inb4 noobs shouldnt try to write program, i get that, but i just have to. And since muscles are built in the kitchen as the saying goes, it really shouldn't matter much, i hope.

I have 3 main lifts on every workout day: usually Tues, Thurs & Sat/Sun. On Sun, i would join the TRX suspension training class in the gym followed up by assistance workouts that i dont care to do during the other workout days.

That's all I could think of now, pls feel free to drop by and comment.

Goals:
1. Aesthetics; to be achieved by
2. Strength; to be measured by
3. Seen somewhere about this 1000lbs club where one's total load for the big 3 of squat, deadlift, and bench totaled 1000lbs or more. Not that i'm obsessed with numbers but they are a good way to check progress. Figured out that if I could achieve even half of it would be nice. Therefore my goal: 500lbs 700lbs in the big 3 by 2017. Targeting 700lbs now i have surpassed 500lbs by 25 Feb 2017.

Main lifts, as at 10 Feb 2017 (only plates weight):
Squat (3x5): 77kg (60kg)
Bench (3x5): 64.5kg (47.5kg)
Deadlift (2x5): 82kg (65kg)

Main lifts, as at 2 Jun 2017
Squat (3x5): 89.5kg
Bench (3x5): 67kg
Deadlift (2x5): 92kg
Remark:
Previously I chose to leave out the bar weight from my weight load tracking. But on the advise of some bros here, i concur that bar weight should be added. So from my 23 Feb 2017 workout onwards, i will include the bar weight, which is roughly 17kg (women's barbell I think). Main lifts stats edited with bar weight included.

Current workout (program):
Push, Pull (+Legs in both of them), 3days/week (max)
Sort of a hybrid/adaptive training style, where the first lift is one of the 3 main lifts. Since each of them can be classified into push (bench), pull (deadlift; sort of) & legs (squat), it makes programming easier and shorter as i do not need to warm up for all my lifts, instead just carry on doing the bodybuilding things after the main lift.

Edit: Only do high bar squats for legs due to time constraint, plus calves raises. Heavy weight low reps on push days, moderate weight & reps on pull days.

This post has been edited by Lionel90: Jun 25 2019, 04:56 PM

What is your primary goal?

09 Feb 2017

Squats
Warm up: empty bar 1x12
60kg 5x5 (missed 2 reps at the 3rd set)

IIRC, this is my heaviest load for squat so far. Might have good morning a few of the reps, so will repeat this load


Overhead Press
Warm up: empty bar 1x12
27.5kg 3x5

First time to be able to complete 3x5 of 27.5kg, but would repeat this load as im not too confident in my shoulders' strength


Pendlay Row
Warm up: empty bar 1x12
40kg 3x5

Happy to say that i breezed past this. But have a tingy feeling at my HIPS joint!!! towards the end. Good to increase load since i have attempted 45kg before i f up my hip before this.


Assistance:
Side lateral raise
7.5kg/side 3x10

seated row
100lbs 3x10

arnold press
12.5kg/side 3x10

bicep curl - alternate arms
10kg/side 3x10

overhead press
10kg 3x10

shrug
20kg/side 3x10

overhead press
empty bar AMRAP:1x15, 1x10

To build strength for now. I believe aesthetics can come later, or will come together

11 Feb 2017

Squat
Warm up: empty bar 1x12, 20kg 1x8
60kg 5x5

The grind is fcking serious. Having not a good night of sleep and a sore lower back is not the best preparation. Rested for 3mins for the 1st set only, took more than 4mins for the rest of the workout. Was given a timely reminder by the gym's uncle that it's time to get a belt, which i have put on hold after injured my hip. Looks like I couldnt go raw and hardcore all the way then, probably was wrong to even think that i could. Lower back sore is real, and im sure this time that i good morning a few of the reps. Gonna repeat this load


Bench
Warm up: 20kg 1x10
47.5kg 3x5

Still grindy with this load, but the sticky point seems to have changed to at the bottom part. Looks like the shoulder works are paying off but it's triceps that need attention now. Repeating this load, for the fear that i would be crushed by the bar


Deadlift
Warm up: 40kg 1x8
70kg 2x5

The warm-up was good, feel the hammies doing the work, but when comes to working set, it went awry. Feeling like im pulling with my lower back despite pretty sure that i got the posture correct. Maybe it's the lower back sore thing, but gonna repeat this load as i do not wanna fck up my body ever again. Yeap, that's 0 progress today


Assistance:
Pectoral fly machine
90lbs 3x10

Side lateral raise
7.5kg/side 3x10

Inclined bench
20kg 3x10

triceps press machine
125lbs 3x10

12 Feb 2017
Well Sunday is supposed to be TRX suspension day but it's cancelled and I knew this since ytd. Having been playing in thoughts about what workouts to do with this extra session like legs day or a full body workout at lighter weight, the late night football watching takes me out, coupled with the night before when i didnt have the best rest gives me really severe headache that leaves me wanting to stay in the bed whole day.

But nvm, i will take the extra rest since ytd session wasn't going well.

14 Feb 2017

Valentine's day? Which body part is that?
Just kidding, gf agrees to postpone celebration to the weekend, so i dont have to change my schedule.

Squat
Warm up: empty bar 1x12, 20kg 1x8
60kg 5x5

I should have got that belt sooner!! No more feeling that my back is gonna give up on me. But i might have been too excited by my new addition that i didnt brace my core throughout and good morning some of the reps again
This load, to be repeated, but I'm hopeful that I'll get past it the next session


Overhead Press
Warm up: 10kg 1x8
27.5kg 3x5 (missed 1 rep at 2nd set, and 2 at the last set)

I just knew it, my shoulders are lagging so far behind that there's no way that i completed this load rather easily last time. Missed 3 out of intended 15 reps is not a good progress. Probably should've rested more after the warm up since it worked well. What else, repeat the load


Pendlay Row
Warm up: empty bar 1x12
42.5kg 3x5

1st set didnt feel quite right, must've set the bar too far in front of my shins. Had to use leg drive to get past rep 4 & 5. Set 2 & 3 turned out better. Some of the reps i might also have raised my torso too much. Repeat, repeat, repeat.


Assistance:
Was running late to the gym so i had about 15mins left after my main lifts, only managed the below:
arnold press
12.5kg/side 3x10

seated row machine (wide grip)
45kg 3x10


Ps guys: Even if ur gf/ wife postpones valentine's day celebration to the weekend, pls dont take it as permission to go to the gym on this "special" day.

You want to get buffed right? What is your diet and calories intake every day?

If there is one thing that i could do to aid my progress it's definitely tracking the macros and calories. In short, i dont track them.

Well i used to, but i quit after difficulties everyday in trying to get the names of the food that i eat.

I just eat as much as i could, and round off my protein needs with 2 servings of whey, sometimes additional 1 serving after workout

Lol. I went together with my GF, she squatted and I deadlifted. Fun session since the gym was pretty much empty.

Ok now i'm jealous of u bro

Relationship goals eh

16 Feb 2017

Squat
Warm up: empty bar 1x12, 20kg 1x8
60kg 5x5

I said I was hopeful that I would kill this weight load, and kill it i did! Finally some progress after plateau everywhere. Will increase 2.5kg during the next session


Bench
Warm up: 20kg 1x12, 30kgx8
47.5kg 3x5

The last 2 reps of final set was really tough, i have to grind it out and I swear i thought i was gonna fail the last rep. Not sure if I should be happy that i managed to complete it, but im kinda upset that i've stalled at this for so long now. And the subsequent bench during assistance reveals that my front delt is the reason that i've failed, at least i know what to tackle now..


Deadlift
Warm up: 50kg 1x8
65kg 2x5

Was happy that i managed to complete this weight load, until I realized that i've committed a blunder that my working set should be 70kg instead. But nvm, since i've recalled the correct posture (again) im sure i would get past this the next time out.


Assistance:
Bench
30kg 3x10

Pectoral fly machine
90lbs 3x10 (had to pause after the 6th rep of final set, front delt is damn weak)

Triceps press machine
130lbs 3x10

Side lateral raise
7.5kg/side 3x10

18 Feb 2017

Overhead Press
Warm up: empty bar 1x10, 10kg 1x8
27.5kg 3x5

So i decided to mesh things up to make it interesting, if only for the sake of interesting. Started with OHP instead of the usual squats. Man kinda regret as i huffed and puffed my way thru the first working set. But it turns out ok since i've managed to complete the working sets. I'll give this weight load another go and if i manage to complete it again i'll finally add weights

Squat
Warm up: empty bar 27.5kgx10
62.5kg 4x5

The lazy me just decided to warm up using the weight load of my OHP working set. It was cool, just warming up anyway. Tackling new record aint a walk in the park for sure, already feel the fatigue after set 2 and thought of going 3 sets only instead of 5. But after set 3 felt like i have enough in the tank for another set, so there i go. Will attempt 5x5 the next time out and im confident i'll get it.


Pendlay Row
42.5kg 3x5

I skipped warm up and regret that i put Pendlay after Squat. The quads are complaining at the very first rep. Think i use too much of leg drive there then. Managed to complete but for the sake of my hip, i would maintain this working set.


Assistance:
arnold press
12.5kg/side 3x10

seated row machine (wide grip)
45kg 3x10

bicep curl
12.5kg/side 3x6

side lateral raise
7.5kg/side 3x8

19 Feb 2017

It's Sunday so it's the TRX day. I'm not going into details about what i have to go thru in each session, but basically just a combination of strength, cardio and abs workout. So here is the log for today:


Deadlift
Warm up: 50kg 1x8
70kg 2x5

Was late to the class so i missed the 1st round which happens to be the legs exercises. So i feel that i have enough to attempt to complete this weight load. It was good, bar speed was okay, not much tension on my lower back, time for 75kg next


The remaining exercises are more like assistance, so i'll group them as such

Assistance:
Shoulder shrug
20kg/side 3x10

calf raise
20kg/side 2x10, 1x15
Definitely feel like i should/could do more reps but my grip is giving up on me every single set, but that was expected this was immediately following the shrug. Feels like i should have superset them in order to work my grip more at the same time.

overhead press
20kg/side 3x10

t-bar row
40kg 1x8, 3x10
this is done on a slightly inclined platform branded "yamato xii" and im not sure it's qualified as a t-bar row, anyone can enlighten me pls? Feels more lats activated than my usual pendlay's. I'll give pendlay's another go and if i still dont quite feel the activation i'll change to this as my mainlifts.

seated shoulder press
12.5kg/side 3x10

bicep curl
12.5kg/side 3x6
last few reps in each sets are essentially half-reps, no cheating though

This post has been edited by Lionel90: Feb 19 2017, 06:13 PM

21 Feb 2017

Been recovering from DOMS over these 2 days after the Sunday session, cant straighten my arms yesterday and barely managed to do so today. So i'm kinda surprised about the results today


Squat
Warm up: 20kg 1x10, 30kg 1x8
62.5kg 5x5

There have been tension in my quads since Saturday when i pushed myself to get to round 4 of this same weight load when it's already complaining after 2nd set. To my surprise, this session has been quite easy, bar moved slow just how i like it to be. New PR! 65kg next!


Bench
Warm up: 20kg 1x10, 30kgx6
47.5kg 3x5

Yea DOMS in triceps too, no prize for guessing that. I think i might have found my grip width, again, where i could channel the most strength. I would give this weight load another go, if i manage to complete it i will go for 50kg, which i last attempted like 2 months ago. Time flies


Deadlift
Warm up: 40kg 1x8
75kg 2x5

Tried double overhand grip the first set, and for the last rep I only managed to hold for 1 sec instead of the customary 2, my grip has almost failed me. Switched to mixed grip for the 2nd set and changed from right overhand to left overhand after 3 reps. (right arm dominant) Time to work on the grip


Assistance:

Bench (shoulder width grip, for triceps)
20kg 3x10

Inclined bench
20kg 2x8, 1x10

That's quite a lot of bench in a single session. I wanna try to drop isolation workouts from my routine and more compound workouts even for assistance for maybe a month or 2 to see if it would help my main lifts. Some isolation like side lateral raise and grip work are here to stay, though

This post has been edited by Lionel90: Feb 22 2017, 09:37 AM

Question, when you say Bench 20kg x 3 x 10, did you include the barbell? Because the barbell itself is 20kg. It seems a bit too light if you're doing bench with just the barbell.

What kind of combination workout are you thinking of? I'm currently experimenting with giant sets, where I'll bench, rest 1 min, then row. I'm thinking of adding an abs exercise in there as well later on. Basically work of antagonistic muscle groups. Saves a lot of time and gets my conditioning better.

For all compound workouts, i only count the plates' weight. Because there are quite several types of barbells in the gym, ranging from 14-20kg I think. So i exclude them for the ease of tracking. Previously only compound workout (my main lifts) i use barbell, therefore no confusion, but now my assistance would involve barbell too, any suggestion how to better present it?

Sry, i meant compound instead of combination (not sure what it means in this context).. Basically just some variations from my mainlifts, or lighter weight with more reps.

Ah, I see. For squats, bench and deadlif, the barbell weight should be consistent at 20kg unless you're using a short training barbell or a women's barbell which is about 15kg. I'm of the opinion that you should record the entire weight of what you lifted, sum of the barbell, plates and clips you might have. For isolation work the weight might not be as important but for the major compound movements, the weight is the single best way to track your progress, so I like to be meticulous with it.

As for variations? Hell yeah, that's a million times better than isolation moves if your goal is to improve your main lifts. Take a look here to see what exercises can be used to correct specific weaknesses in your lifts. But these are nuances and small details that help when you stall badly, getting stronger overall by ways of progressively overloading like what you're currently doing is good.

Thanks for the advice, shall try to weight the bar during the weekend when there is a smaller crowd. I believe the one I've been using is women's barbell since the circumference is smaller than some that is available at the gym. Might have to stick to women's one though since there are more of it in the gym i go...

Also, thanks for the link, helpful as always bro

This post has been edited by Lionel90: Feb 22 2017, 10:21 AM

23 Feb 2017

I was still recovering from DOMS, specifically at my right quads and right briceps. This is i think by far the slowest recovery i have ever experienced, so my workout was not plain sailing. Off to the workout


Squat
Warm up: 37kgx10, 47kgx4
82kg 3x5, 1x3, 1x4

Yeah, from the warm up workload one can tell im not gonna have a good day with my squat. Really couldnt go any further than 4 of 47kg. But surprise surprise, I could hit the initial target of 3x5 at my working load, could actually try to go more than what i had at set 4 & 5, but i know better that sometimes less is more. I'll leave it to Saturday after i rest well, hopefully


Overhead Press
Warm up: 17kg 1x10, 10kg 1x6
44.5kg 3x5

My right arm cannot be fully straightened so it looked like i was a little bit retard at the top. Wanna use that as the excuse that i could barely complete it, overaching my back at the final rep, but f that, my shoulders are under developed, let's just face that. I will definitely get past this, and soon


Pendlay Row
Warm up: 17kg 1x10
59.5kg 3x5

I think i found my grip width finally. Dont feel as much tension at lower back, more tension at lats too. Looks like i wouldnt have to switch to T-bar for rows, yet. Gonna add 2.5kg during next session


Assistance:
Seated dumbbell shoulder press
25kg 3x10

side lateral raise
15kg 3x8 (maybe last set i did 10, whatever)

t-bar row
35kg 3x10
last 2 reps was a real struggle, even after i pause after 5 reps..


Remark:
Previously I chose to leave out the bar weight from my weight load tracking. But on the advise of some bros here, i concur that bar weight should be added. So from my 23 Feb 2017 workout onwards, i will include the bar weight, which is roughly 17kg (women's barbell I think). So I edited my main lifts stats with bar weight included.

So yeah, dont ask me how i suddenly add 17kg or more to all my lifts, natty cant do that

This post has been edited by Lionel90: Mar 1 2017, 01:01 AM

25 Feb 2017

Squat
Warm up: 42kg 1x10
82kg 4x5, 1x4

There are signs everywhere that this load is really really heavy for me. I went too low, meaning some very little slack in the hole; I almost failed to get out from the hole, in the very first rep; and hip drive is almost non-existent i think. Could have completed 5x5 but chose not to attempt 5th at the final set. I really need my quads to recover. Gonna repeat this


Bench
Warm up: 47kg 1x10
64.5kg 3x5

Grind here and there, completed 3x5 nevertheless. Still cant decide if i wanna add to the loads, probably i will wait until my other bench press gets heavier


Deadlift
Warm up: 57kg 1x8
97kg 2x5

Mixed grip, right hand facing front all the way during the working sets. Lower back felt beaten up at the 4th and 5th reps of both sets. Would definitely need to work on the weakness before i add further weight. Problem: how do u guys set up the weight for working sets? My lower back really felt beaten up when i have to pull the bar up with only single arm to add another 20kg plates. Should i sort of deadlift it up with one arm but wouldnt that work my hammies before i start my workout? :confused: Or that's how we get stronger?


Assistance:

Inclined bench
42kg 3x10

Bench (shoulder width grip, for triceps)
39kg 3x10

Romanian deadlift (not sure if i did it right, just felt like doing it, but felt the hammies worked hard)
40kg 3x8


Side note: I think I have done it. 500lbs in squat, bench and deadlift combined, 82+64.5+97 x 2.2 = 535.7lbs!!! Aiming for 700lbs by this year, this seems like a real challenge by the looks of things as they are, but let's try!

This post has been edited by Lionel90: Feb 25 2017, 09:26 PM

Roll the plates on top of a small 2.5kg plate to raise it up, that way you can load the bar.

Oh damn how the hell I never thought of rolling it. All I thought was to pull them up, one way or the other...

28 Feb 2017

My workout didnt start well. Some a-hole decided to leave his weight load on the bar and being the idiot that I am, I momentarily forgot how gravity works and the bar tilted to one side and smashed down. This was the 2nd time it happened. I really hate those who dont bother to unload the bar.


Squat
Warm up: 42kgx8, 52kgx6
82kg 5x5

Not exactly a breeze, had to shout -quite gently- a few times to be able to break this. I'll add 2.5kg and aim for 3x5 rather than the usual 5x5 for the next session. If i feel good after 3rd set i will push for 4th and so on for 5th.


Overhead Press
Warm up: 27kg 1x10
44.5kg 3x5

Ok, one more completion of the same weight and i'll finally break the plateau! It has been this weight load for like 4mths, hopefully this is not another 1 off success.


Pendlay Row
Warm up: 47kg 1x10
62kg 3x5

Weirdly, it felt kinda easy, so something must have gone wrong without me realizing it. I'll add 2.5kg and this time am gonna record it to ensure my form is correct. I'm sure i lift my torso too much for 1 or 2 reps.


Assistance:
Seated dumbbell shoulder press
30kg 3x8

landmine t-bar row (on a machine with platform, whatever, i'll call it that)
35kg 3x10

side lateral raise
15kg 3x10

biceps curl (alternate arm)
25kg (12.5kg/side) 3x6

shrug
40kg 3x10

This post has been edited by Lionel90: Mar 1 2017, 02:06 PM

02 Mar 2017

Squat
Warm up: 57kg 1x10
84kg 5x5 (missed 5th rep at 4th set)

Didnt get the memo that today is the international bench pressing day and i have to dance with the 19kg bar rather than my usual 17kg partner. So i only added 2kg from the previous session. First 3 sets are kinda easy, so it's time to record myself when i have the chance. I will go back to the 17kg bar with 67.5kg load.


Bench
Warm up: 47kg 1x10, 57kg 1x6
64.5kg 4x5

Cheated the 4th rep of 2nd set, so i rewarded myself with additional set. Completed it nevertheless. Looks like my assistance work out program is working well. I'll try to add 2.5kg and see how it go.


Deadlift
Warm up: 57kg 1x8
97kg 2x5

Not too sure if it's the case of i didnt feel it or i did it right but my lower back didnt get as much tension. Here's the video, it's my 2nd set, the first set i rounded more of my back so i adjusted a little. Pls help to check


*Sorry for taking it vertically lol, totally slipped my mind
**Sorry, i made it private after i thought i have successfully embedded it, here u go.


Assistance:

Inclined bench
42kg 3x10

Bench (shoulder width grip, for triceps)
37kg 3x10
After im done for the day, felt that my rear delts were worked instead of tricep, something was wrong there...

This post has been edited by Lionel90: Mar 3 2017, 09:32 AM

04 Mar 2017

Squat
Warm up: 57kg 1x8
84.5kg 5x5

Felt some tension in hammies during warm up, so I'm a little surprised that i managed to complete this, albeit with extended break after set 3 & 4, i just had to. Will add video for form check, lest i missed anything.



Overhead Press
Warm up: 27kg 1x10
44.5kg 3x5

Not good, lost some strength in the middle of a set here and there. My shoulders are just really underdeveloped, might have to add more assistance workouts to help me push past this, been taking too long at this weight load. From the video review, it seems like i dont arch my back that much, if at all, not gonna use that as the excuse though.



Pendlay Row
Warm up: 47kg 1x10
64.5kg 3x5

Damn i just knew it. No way it should feel that easy when i completed 3x5 at 62kg. It's rounded back, again, and very much of it. Will try this weight again with hopefully corrected form.

*as promised, so much of rounding


Assistance:
side lateral raise
15kg 3x10

Seated dumbbell shoulder press
30kg 3x8

landmine t-bar row
35kg 3x10
I'm seriously contemplating switching my main row workout to this if my back just cant be straight at the pendlay's.. Not that my form has been perfect with this, but at least i can avoid injuries.

biceps curl (alternate arm)
25kg (12.5kg/side) 3x8
Didnt know i only managed 3x6 the last time out, still feel that it's too heavy, might drop the weight since it's assistance only

This post has been edited by Lionel90: Mar 5 2017, 12:08 AM

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.

You didn't set up tight enough. You can see when you initiate the movement, you jerked the bar a bit. That's a bad habit. You lose efficiency. So use the bar to pull yourself into position and take the slack out of the bar before you initiate the movement.

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....

To be honest it doesn't look all that bad. Lower back seems straight enough. Upper back, there's a bit of rounding but nothing too serious. If anything I'll say it's probably due to your lats.

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

Rounded upper back isn't something I would worry about, it only becomes an issue if you hyperextend your back at the top to overcompensate it. Most people would cue using the chest up cue like you do here, which is not bad. But, you run the risk of being hyperextended rather than being straight at the top. That was exactly how I injured my lower back, on 2 separate occasions.

So, lats. How I cue myself is I imagine myself holding a very heavy file between my armpit and my arms. Not sure how else to explain it. You just gotta flex it and remain straight as an arrow. Instead of chest up, try, back up. As in your entire back goes up towards the back of the room, while simultaneously pushing the floor away from you using your legs and squeeze your glutes as hard as you can.

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.

Hey man, try to calculate your rowing volume versus your bench press volume. If possible try to maintain a 1:1 ratio to make sure you don't develop a rounded forward shoulder imbalance. I personally do 2:1 of row:bench. A lot of gym bros tend to just bench and bench and incline bench and dumbbell bench and forget about rowing causing them to have rounded forward shoulders.

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

Is your squat warmup adequate man? Seems like a bit too rushed. My 5x5 for squats is about 110kg, so my warmup would be something like 20kgx10-20, 60kgx8-10, 80kgx5-8 and 100kgx3-5, only after that will I do my working set. Don't rush your squat warmup, it's generally a bad idea to squat cold. If it were me and I'm rushing for time, I'd rather skip everything else and do my squat properly.

I agree. When u lack time, prioritize. Accessories can wait. I rather rush through accessories rather than the main lifts. Those r bread n butter of any training day

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.

Yup, you rest as much as you need. Take your time. My usual squat session for volume (5x5 or 6x4) easily takes up to 45 mins, with almost 25 mins of it just warming up. My squat session for intensity (3x3 or 6x1-2) takes up to an hour with 35 mins of warming up. Most of that time I spend is usually just resting and catching my breath so others who want to share the rack with me usually squat during my rest time. Min rest time for me is 2 mins.

This post has been edited by Npad: Mar 15 2017, 09:57 AM

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.

I don't really use the timer for resting. I prefer autoregulation ie when my heart rate is almost back to normal and i dont breath heavily before i start my next set. I recommend doing explosive movement for warm ups. I find it useful to prime both the brain n body for working sets. Jump squats, speed deadlift, bp, ohp at ligher weights.

Of course, I don't expect you to do what I do, we have different goals man. Haha. I'm just saying get more warmup sets in. Get your joints loose and warm. Get your muscles warm. Only then start your working set. Make it a goal to reduce your rest time to increase your conditioning. My conditioning is shit right now because of what I do. But then again, my goal is to lift the most I can for 1 rep, not lift the most rep for the least amount of rest, so work towards your own goals.

Another way to save time is to giant set or superset your accessories. For example, you can bench 1 set, then rest 30 seconds, then chin up one set, rest 2 mins, then repeat. You can do the same for OHP and RDL. Combine movements that are opposite/antagonistic from each other. This will improve your conditioning at the same time.

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.

Yup, autoregulate for main lifts. If i can't perform the required reps, then on the next set rest longer in between. It really depends on yr conditioning and goals. I dont like to rest lol hence i always plan my workout in such a way the machines I'm using is side by side. Squats, then rdl. Deadlift then ohp. Bench then rows. Upper n lower supersets or agonist antagonist supersets for me.

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

8 reps deadlift? Damn man, that's a lot. Touch and go or complete reset?

I hate high rep deadlift. I never go over 5 unless it's touch and go. On touch and go deadlift, I can go complete ham and go for a 20 rep RP. If it's the normal complete reset, if I can do a weight for 8 reps, it's too light. If it's challenging enough to stimulate any growth, I won't be able to exceed 5 without any form breakdown. That might have been the case here. 2 sets of 5 reps with good form and heavy weight is better than 1 set of 8 with good form but light weight.

Also, I find it a waste of energy to warm up with too many reps on deadlift. It's different with the squat. I also don't make huge weight jumps on it as to feel my groove. If for example, I'm working up to a 3x5 at 140kg, I'll warmup like this:
70kg x 1 x 5
90kg x 1 x 3
110kg x 1 x 3
130kg x 1 x 2
140kg x 3 x 5

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.

But going straight from 67 - 107 is a bad choice imo. The risk of pulling a muscle or something worse is higher. At least 67/87/97/107 is a better choice of warm up sets. Not a lot of volume if u dl 1-3 reps per set.

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

26 Mar 2017

Deadlift
Warm up: 57kg 1x8, 77kg 1x4
Working: 97kg 2x5

I have managed to record myself DL again, and this session i kept reminding myself to pull the slack out, chest up all the time. Form looked better, rounding up was reduced significantly. I realized now I jerked a little at my hips though. Gonna try this weight again for one set, and add 5kg the other. This is a video for form check only - after the working set, pls help to point out where can i improve, if any.




Bench
Warm up: 47kg 1x8, 57kg 1x6
Working: 67kg 5x5

I tried 5x5 instead of the usual 3x5 to test if my bench strength has really improved - and also because I have the time, and looks like it has. Kinda tempted to add 2.5kg, maybe would go for 5x3 first.


Squat
Warm up: 37kg 1x10
Working: 47kg 3x10

Trying to give my quads a break from heavy squats, so i went with weight lighter than my normal warm up weight load. But surprisingly, I was still being killed at the end of it. But just anything for recovery is good, I cant take heavy squats 2 days in a row, nor should I.


Assistance:

Incline bench
47kg 3x8

Platform t-bar row
40kg 3x10

seated dumbbell shoulder press
30kg 3x8

Chin up
Bodyweight 3x6 (half rep at last rep of last 2 sets)

30 Mar 2017

Pls allow me to start this log with a rant. Damn man, I hate rainy season, forced me to skip a session. And what's even worse, it's expected that the raining pattern would continue for at least the next 2 weeks. That's the life being a poor guy who refuses to buy car. On with the log.


Pendlay row
Warm up: 47kg 1x6, 52kg 1x6
Working: 64.5kg 3x5

My form has got better, but there is still some rounding at the lower back. I think i have found the root of my problem at the starting position of pulling workout: I never pull the slack out of the bar. With this, i felt tighter but then i didnt really feel much strain at my back. So I would repeat this and aim for the right form next time.


OHP
Warm up: 27kg 1x6, 32kg 1x6
Working: 44.5kg 3x5

1 session down, 2 more to go. And it felt rather easy and i hate that, with the exception of the final rep of the working sets.


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

That's 5x5 right there. But, the back bone between my shoulder blades/traps hurt like fck, so much that I have to use a foam after set 3 to be able to continue. That indicates that my form is not really good, failing to squeeze my shoulder blades to hold the bar with my traps. While really tempted to increase, im gonna stick with this weight for next session. I also felt a pull in my forearm, last time it was in my delt, something is wrong there


Assistance:

Bench (close grip to target triceps)
Working: 42kg 2x8, 1x10
My left elbow flared up during the first set, maybe it was because of the strain from the squat, or it could be that my grip was too narrow and some more i went too low, trying to have my hands touch my chest. My forearms were certainly not in vertical to the floor when they connect, I feel stupid now. It felt better when i went back to the more natural grip, though the feeling at elbow was still there especially at the lower position, but something I can workout with.


Pull ups
Working: BW 3x6 (failed last rep of final set)
There are some half reps among them. Gonna put it down to the row i did earlier. But then it's been long time since i last did this.

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.

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