Wednesday [10 Oct 2007]

Deadlift

187.5LBS х1х4
225.0LBS х1х4
265LBS х2х3
300.0LBS х5х3 (Don't remind me about it......difficult as fck, took 40 mins to complete all)


Bench press

115LBS х1х6
135.0LBS х1х5
165LBS х2х4
175LBS х2х3
190.0LBS х2х2 (FAILED, 2nd set, 2nd rep)
175LBS х2х3
165LBS х1х4
155LBS х1х6
135LBS х1х8

* By now I was so tired, the thought of deadlifting till knees already freaked me up....

Db Flies or presses
*Skipped these, just stretched my chest*

Deadlift till knees
185LBSх1х4
225.0LBSх1х4
265LBSх5х4 (LORD!! This was SO difficult, i could've sworn half my back was destroyed by the first set of deadlifts. Then these pull-to-knee deadlifts came, which totally annihilated me for the night)

Seated Goodmorning

100LBS x 5 x 5

Comments

*Super SUPER difficult. Workout lasted 1 hour 50 mins, which is super long by my standards

*Gonna need so much support to get through this.

I mean DEADLIFT till the knee level. U deadlift till above your knee cap.

Btw, u SURE u wanna do this jones?
I'll tell u , it'S super duper duper hard.

Well why don't you try GVT.....then you can tell me how it works for you.
Boris, this is my second day.....i'm ....yea pretty much suffering and eating a tonne.

Mmmm......

I'm DEFINITELY suffering physically and mentally.....Boris makes you overtrain, all russian routines, make you overtrain. That's how it works. The Americans advocate gradual progression, strengthening weaker bodyparts, eliminating sticking points with speed. Russians, train to make you stronger, wif solid training. I tink the Americans work with the technicalities, but the Russians just do it with plain direct training.

They use volume to kill, not weights. Then they give you a break, and make you come back with an even MORE difficult version of the routine. Smolov, Russian Squat Routine, Boris, they all have 2 versions. A beginner phase and the more advanced phase.

You're DEFINITELY gonna suffer, every way. Walking up the stairs to the gym, is already a mental war man....staring at the weights,thinking "maybe i can do one set less" .....all these come into the head when U do Boris.

And i'm goin back with Boris, cuz the last time I didn't feel it was very difficult, so this time I wanna do it again, with higher weight percentages to try out. Also Hari Raya comin, meaning lotsa friend's house to visit. Meaning lotsa food! FREE FOOD!

I think I've read more routines that coaches and lifters made up than anybody really cares to read. I think GVT just sounds damn cool, I'd try it for it's cool factor name

Wel if you're goin to try Boris, I wish you;

"Good luck, don't break anything, try not to hurt yourself (impossible) and pray before you workout"

And you MIGHT wanna quit smoking this time, cuz with Boris, it can get PRETTY intense, the deadlifts and squats. Pretty dammed intense.

wtf?
no seriously..wtf

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Added on October 13, 2007, 11:11 amFriday (12 Oct 2007)
Bench press
115.5LBSх1х5
140LBSх1х4
165LBSх2х3
185LBSх5х3 (easy peaseyy~)


Squat

165LBSх1х5 (ATG)
205.0LBSх1х4 (box)
235.5LBSх2х3 (box)
265.0LBSх5х3 (Below parallel)

Bench press
130LBSх1х5
155LBSх1х4
175LBSх5х3 (damn, my benches are FLYING up! Pause bench of course)

Db Flies or presses
U kiddin me? I hate db flies! Did power cleans and push presses instead

Abs
Kickboxing for about 10 mins with lotsa twisting ab work.

Comments
*Pretty easy benches. Squats, not easy as usual. Volume suckssssss

This post has been edited by pizzaboy: Oct 13 2007, 11:11 AM

Saturday 14 Oct 2007

Deadlift On 3" Elevation
185LBSх2х3
225LBSх4х2 (easy peasey, will try higher box next week)

Incline Presses
135LBSx4
155LBSx4
175LBSx4
155LBSx4
135LBSx4
135LBSx4 (just messing around with the weights, trying to find a weight I'm comfortable with, to explode fast enough)

Deadlift Off Platform

225.0LBSх1х4
265LBSх2х4
300.0LBSх2х3
335LBSх4х2 (Oh man, the grip down was painful. And it's actually pretty tough this lockout game)

Good Morn

5x5@33KG (yes, i noticed it's light)

Dips

6x4 (Bodyweight, can't even use light 25LBS plates goddigit)

Comments
*Definitely getting easier now, my legs healed, body adapted pretty fast. I'm happy. Deadlifts feel stronger today.

*Since I'm not doing much back work cept for deadlifts, I'll start to incorporate barbell rows or pull-ups by FEEL next week

*I daren't mess around with my legs, cuz they seem to have a hard time recovering. I hope all becomes better next week. It's actually okay now, it's healed and isn't sore no more. Just they don't feel strong.

*Too much food, definitely doesn't do you good on the energy department. I felt lethargic after my benches. I think it's more of proper balance of food that does the trick, not eating in excess.

---

Added on October 14, 2007, 2:02 amQuestion : Yes, I do take supplements. If you're wondering if it works, I have no doggone clue. However, I believe it's better to have, than not have.

Odd Wonder:

I train like a powerlifter, because I can't find an weightlifting routine that I can follow. Most weightlifting routines, require you to snatch a lot, but I've not learnt how to snatch. Plus because I like squatting and deadilfting heavy,but I hate the pump so I follow a powerlifter's routine. Volume to little to feel that pump, but should build dense muscles. I hope...

Oh yea, I hate the pump because on major bodyparts, especially the back and legs, this pump is actually annoying.

Secondly, I may train with a pl'ers routine, but I don't eat like one. Food ain't that cheap ye know. Good food I mean. I don't wanna overload my calories by overly 2000 pts and go overfat. I'm already taking like 4000 calories a day with no weight gain. Upping it to 5000 will mean a bit more munneh.

This post has been edited by pizzaboy: Oct 14 2007, 02:02 AM

Flat Bench press

135LBS х5
140LBS х4
165LBS х2×3
190LBS х3×3
200LBS х3×2

Squats

165LBS x5
205LBS x4
235LBS x2×3
265BS x5×3 (Second last set, failed. Reduce to 245LBS and did 5 reps, ATG, as compensation)

Flat Benchpress

135LBS x4
155LBS x2×4
175LBS x4×4

Dumbell Press (Weights per hand)

40LBS x 10
52LBS x 10
52LBS x 10
52LBS x 10
40LBS x 10

*Great stretch from the dumbbell presses, thanks to the extra ROM (Range Of Motion). Feels good, maybe that's why people bodybuild.

Anyway........I've also made a blog regarding my training. It's better there, since I can have my own choice of what is posted and everything. It also looks better I feel. Head on over to getstronger.wordpress.com if you wanna check it out. There're videos there too.

temporarily, will stop updating on powerlifting
just got recruited into malacca's weightlifting association, so training weightlifting.
might b goin for sukma 2008 .....see how things go...parents object, but i honestly wanna try it out.

Warm Up
10 Dead Hang Pull-Ups

Squat Clean

1x60KG
1x60KG
1x70KG
1x80KG
1x80KG

Front Squats

2x90KG
2x100KG
2x100KG
1x110KG
1x110KG
1x1x115KG (Parallel)

1 Arm DB Snatch Left&Right Hand (Panting hard)

5x48LBS
5x70LBS
5x70LBS

Close Grip Chin-Up

2x5 @ Bw
1x5 @ BW+25LBS

Clapping Push-Up

25 reps

Others

2 minutes on skipping rope

I ARE BAEK!

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Added on January 30, 2008, 9:15 pmWednesday (30 January 2008)

Power Clean

60KG x 2
60KG x 1
70KG x 2
70KG x 2
80KG x 2
80KG x 1
80KG x 1
90KG x 1 (failed 3 times before finally getting it up one time. Something's wrong)

1 Arm CNJ


20KG x 5
30KG x 5
30KG x 5
35KG x 2 (then I dropped the dumbbell and broke the collar)
30KG x 5

Close Grip Bench

135LBS x 8
155LBS x 6
185LBS x 3
205LBS x 3

Remind me to spend more time conditioning myself. Terribly bad conditioning level.

This post has been edited by pizzaboy: Jan 30 2008, 09:15 PM

Duno how consistent i'll be in updating this online journal, but i'l try

Monday (3rd march 2008)



Power Clean

130LBSx1
130LBSx1
150LBSx1
185LBSx1
185LBSx1
200LBSx1

Deadlift


220LBSx1
220LBSx1
270LBSx1
340LBSx1
340LBSx1 (Today's legs aren't firing up, I can't seem to bloody break them off the floor without some major strain)
370LBSx0 (Definitely something wrong today, added with the lack of chalk, causing my grip to slip a bit)
220LBSx10 (Bloody easy strangely)

Kipping Pull-Ups

2x15

Step-Ups

To parallel bench @ 130LBS barbell

3x10-12 reps each leg

Glute Ham Raises

2x8

Bench Press. Just to test some reps

185LBSx15 reps

Others

Swiss ball punches (i'll upload a vid soon)



Attached thumbnail(s)

Nope. Used to do that, but now I only do that when I'm attempting a PR or matching my previous PR.


Yes powerlifters obviously need spotters. I tink pl'ers need spotters much more than bb'ers. Ever seen a pl meet without spotters spotting the squatter?

Those deadlifts are snatch grip deadlifts. Kinda like, wide grip. It's harder than the normal grip deadlifts because your grip is really wide and the R.O.M increases

Loads........

Rice/sand digs
Isometric holds on a pair of oly barbells with a pair of plates on each side.
Pull-ups with a rope
Rock climbing
Plate pinches
Squeeze water out of a cloth

Stuff like that would work

Why the heck do you wanna swing it arm to arm???
Fun?

Use a 45LBS and flip that with both arms, just don't drop it on your toes. That's even more fun if you ask me. I've seen videos of some guys that really flip 45 pounders in circular motions and catch them. I think it was ex strongman, USA feller.....I so forgot his name. Just recently died in Sept 2007 or something....

Anyway, today's training

Wednesday (5th March 2008)

Bench

130LBS x 10
185LBS x 8

2 Board

185LBS x 8
205LBS x 5
225LBS x 3
225LBS x 4
245LBS x 2 (and I nearly died because I yawned and almost slipped it off)

Pendlay Rows

130LBS x 8
150LBS x 8
150LBS x 8

DB Rows
30KG x 15 (each hand, for two sets)

Kipping Pull-Ups

5 reps (I was too sleepy)

One Arm Dumbbell Jerk

3x5-6 each hand

Barbell Punching
This is where I load a pair of 45LBS'S on an Oly bar and jam one end into the wall to use it as a fulcrum. Then I hold the heavy end and punch into the air.

90LBS x 3 x 9-10 reps

Russian Twists with 25LBS

2 sets of "I forgot how many swings"

Accessories

Handstands
Rock climbing for about 20 mins. Urgh!! Not smart. Forearms exploding.

For a video of the barbell punches;

http://www.rosstraining.com/articles/hardcore.html

Hvae fuN!

This post has been edited by pizzaboy: Mar 6 2008, 02:48 PM

Thursday
3 hours of Capoeira

Loads of upper body work...yum!
Then I had meggi goreng and telur mata, two bijiks
and a protein shake.

YUM YUM SUPPER!

Shall post progress pics. What for? Well...nothing actually....just to show off
Nolah, it's to record. I'm on a slight caloric deficit right now to drop to about 150LBS. Just to see how it goes. Trying to lose some fat. Or if it works the way I want it to, I'll maintain at 160LBS with fat drop.

True. Lol! Silly statement to make. Yeah 165LBS sounds just about fine. My coach thought it'd be better if I went for the 85kg class. That could mean a lot of money for food....hmmmmmm, NOT want!

I do hope to hit 85KG eventually, just not now la....maybe in about 3-4 years time. Increase 2KG's a year. Sounds like how BN increases the price of things eh? RM2 a year for everything! Nola...

Friday (7th March 08)


Broad Jump With Weights

20KG x 8 x 1 (I didn't calculate my distance, no apparatus)

Anderson Squats

155LBS x 10 x 2

Unilateral Leg Work

Step ups x 130LBS x 1 x 8 (Per leg)
Bulgarian Squats @ 50LBS x 2 x 10
Pistols x 2 x 8 per leg

Romanian Deadlifts

130LBS x 1 x 10
185LBS x 1 x 8
185LBS x 1 x 6
185LBS x 1 x 8

Abs Circuit

You don't wanna know about it..........

Conclusion: I hate speed days..........they're boring and tiring, and the next day your ass hurts. I hate speed days.

March 10th 2008 (Monday)

Quick Drop Squats

40LBS x 2 x 2
60LBS x 2
80LBS x 2
100LBS x 2
130LBS x 1

Overhead Squats

130LBS x 2 x 2

ATG Squats

250LBS x 3
270LBS x 3
290LBS x 2
310LBS x 0 (Dumped!)
310LBS x 1 (Only parallel)
290LBS x 2
290LBS x 1

Military Press From Clean Position

130LBS x 5
130LBS x 4
130LBS x 4
130LBS x 4

Push Press

130LBS x 10 (Dammit leg drive so important for me to drive the bar up!)

Bulgarian Squats

60LBS x 2 x 10 (Each Leg)

Lunges

130LBS x 2 x 10 (Each Leg)

Good Mornings

130LBS x 1 x 3
185LBS x 1 x 4 (Erh....not right...not right)
130LBS x 2 x 7

Pull-Ups

3 x 10

MMMM!! This is so my style of training. Start with something closer to an oly styled lift, then play with triples and singles and then only go to the assistance exercises. Now to see how to form my training. I think I'll be using German Squat Routine for this. Tonight......capoeira......matilah my shoulders....