Thursday's Training

Overhead Press

1x8x60KG

Push-Press

1x3x70KG
1x3x72KG
1x2x75KG
1x2x80KG - PR!

Clean Pulls

40KG x 3
60KG x 3
80KG x 2
100KG x 1
110KG x 0 (Fail)
110KG x 1 (PR)
115KG x 1 (PR)
120KG x 1 (PR)
122KG x 1 (PR)

Verli Nice, two pr's in a day.
Clean pull PR's are because I don't usually do clean pulls, so I guess something sparked my form improvement.

This post has been edited by pizzaboy: Mar 14 2008, 09:13 AM

Nah, the whole generator thing was just messing with me last night. But yeah, my math isnt the state of the art level. thanks mate

how low do u go for push press? clean pull is from the ground or from hang clean position?

From the floor.
Push press goes about 1/4 knee bend. Like a quarter squat.

nice. clean pull is same with high pulls right? a supplement exercise for snatch

A high pull (actually wat I did was a squat clean from box) is with your arms closer together. Then apart from dat it's the same la. But what I did was actually, a clean, from a box position. Dat's the difference

i'll upload today's workout later

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Added on March 17, 2008, 10:38 amSunday, 16 March 08 (Trained at Menara Axis FF, blek!)

Warmups

40KG x 10
60KG x 5
90KG x 3
100KG x 1
110KG x 1
130KG x 1
140KG x 1
150KG x (walkout only hehehe)

Fast Clean N Jerks

60KG x 2 x 2

Russian Squat Routine

115KG x 6 x 4 reps

Overhead Press

60KG x 2 x 5

Dumbbell Bench Presses

85LBS/hand x 3 x 5

Incline Bench

60KG x 7
80KG x 2 x 5

Bleh....my review of FF?

- If wanna buy bumper plates, buy la standard oly size bumper plaaaaatesss!!
- I seriously DON'T like seeing naked men walking cock naked.
- Why the hell are all the posters in the men's locker room, pictures of MEN? Something is very wrong here.
- Whats wrong with the dumbbell grip? It's so difficult to hold it properly cuz of it's fat middle part. Not like!


This post has been edited by pizzaboy: Mar 17 2008, 10:38 AM

bah....bump

yeah the stupid dumbbells with fat grip in the middle. sucks. i hate them.

how did u manage to enter manara axis?

and yeah u coming this weekened? we might be able to pay a visit to truefitness in jaya33.. we've got a sales guy there.. hehehe.. call ija along..

i has a friend =D
with those platinium passes and all dat...so he just brought me in

I'm still here ya know, in damansara though....stuckkkkkkkkkkk carless!

can bring me along into FF??

Warm ups

Squats:

40KG x 10
60KG x 5
80KG x 3
100KG x 1
110KG x 1
130KG x 1
140KG x 1
150KG x 1 (This......was super weird, because it was supposed to be 140KG but I miscalculated. Thus I have a PR....in week 2?)

Training Begins
Russian Squat Routine

6x2x115KG (It's still easy, I wonder how's things gonna happen when I go in week 4)

BTN Jerks

60KG x 5 x 3

Barbell Rows

60KG x 6 x 10-12

Bench Press

90KG x 5 x 5

This post has been edited by pizzaboy: Mar 19 2008, 10:18 PM

why do u do 95% of 1rm squat in warm up?

Simple.
To trick the nervous system. Tells the body it's got some seriously heavy weights to handle, then drop to only 80% of maxes. The body doesn't understand the change, so it still prepares itself for 100% weights.

And, 1 rep squatting has always been the weightlifters tool for supreme strength.

And, my coach recommends it, and he squats 270KG's @ 69KG's. Dare I dispute him? NO wayyyyy
Strange thing is why these guys squat so super high, but they aren't the world champs anymore. Dammit..

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Added on March 20, 2008, 9:18 amalso if ur thinking of doing the same, i recommend taking it a lil slow first...That entire warmup set usually lasts about 3 minutes, because I wanna quickly finish my Russian squats.

Use singles on your heavier sets, don't go more than a single. It's tempting to, because you'll feel stronger at the beginning. But don't go more than a single.

This post has been edited by pizzaboy: Mar 20 2008, 09:20 AM

uhh maybe i'll try that on friday.. but its gonna be a lot of rest between my max warm up and the russian sets.

how long u take to finish a 6x4 set? the last time took me around 25 minutes lol

6x4 took about 15 minutes. Somebody else wanted to use the squat rack at FF that time, so I didn't rest too long for my final 2 sets. (And what did they do with the squat rack? BiCEP CURLS!)

most of the time they ask me how many sets until i'm done, i ask them what are they gonna do. if its not squat or MP, i'll say i have a lot more to go.

Pizza, how long have you been on the RSP? Is this the 2nd time or what?

i think its his 3rd time

3rd including this. The lame part is, the last two times that I finish this Russian Squat, nicely my gf comes back to M'sia. So I hardly spend time in the gym, cuz I'm spending time with her. And then I slide back down again. This is the third time I'm doing it, with the same amount of weights, so it's actually gotten very easy. Lol!

I hope it still produces results nevertheless.

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Added on March 21, 2008, 12:09 amToday's "Training"

Wall Climbing

1 hour

Kejar-kejar

30 minutes. Yes, we're 21 years old and we still play kejar-kejar in the field. It was tremendously difficult compared to last time when we were kids, we're much faster, but can't stop as well. Lol!

Handstand work

Handstand push-ups for 3 sets of 10-15
Handwalks around the house while flipping switches off

Pushups

500 push-ups in 2 hours. Chatting and push-up. LoL!

This post has been edited by pizzaboy: Mar 21 2008, 12:09 AM

Friday (21-3-08)


Warm Up (Squats):

40KG x 10 (Overhead Squats)
100KG x 5
120KG x 3
140KG x 0 (Was feeling weak today, dumped the weights at parallel)

Russian Squat Routine

115KG (255LBS) x 6 x 5

Comments: Squats was actually quite easy, after the failed 140KG, it felt very easy, very strong. The first two sets were hardest and the rest were quite light

Flat Benches

50KG x 10
80KG x 5
90KG x 5
90KG x 5

Barbell Rows

50KG x 5 x 10-12 reps

Comments: I'm slowly relearning how to row. I've been doing it rather wrong, learning to keep back stable with no rocking. Learning to use the lats instead of traps.

Rack Deadlifts (Rack Pulls From Knee)

100KG x 5
120KG x 5
140KG x 5
170KG x 5
180KG x 2 (Extremely difficult because of a tired grip.)
190KG x 1 (Conceded defeat and used straps instead)

All in all, it's been a very interesting session today. I seem to have learnt how to "f*ck" the bar when I do rack pulls. That's helped the bar jump, faster. It's quite nice when you learn the right way. Then, my body's a little tired after that silly rack pull session. Feeling a little spent, which doesn't happen very often. I definitely like the feeling, but now i'm typing with my eyes half closed and yawning.

Post workout meal was a 200GM steak and potatoes, and dinner was some squid, boiled. I'm now sleepy and I'll retire to the bed.

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Added on March 22, 2008, 12:09 amhttp://it.youtube.com/watch?v=HMY6mxdP0MQ

now u owe it to urself to take a f***in look at this vid

This post has been edited by pizzaboy: Mar 22 2008, 12:09 AM