erm, 80lbs is kinda too much to maintain proper form for me, coz i cant hold it during concentric

60lbs is just nice 2s hold.

may be i did it wrong. i just keep reminding myself to retract my shoulder blade during concentric

i just leaning backward with straight torso and pull it.

Saturday, 2010 September 4
Strength Training
Workout

Jump Split Squat
3x20xBW

Squat
1x10xBar
1x6x40kg
1x4x60kg
1x2x80kg
1x5x100kg
1x3x107.5kg
1x1x120kg---attempt 2nd reps but failed...f***, where is my strength of stronglift? 5x120kg??? where?

DB RDL
3x10xBW
Superset
Shoulder Touch Plank
3x15esxBW

Single Leg "Speed Skater" Squat <<<all single leg stuff if f***er
2x10xBW

Wednesday, 2010 September 8
Strength Training

Workout
Negative Chin Up
6x3xBW
2x2xBW

Seated Modified Arnold Press
3x8x35lbs
Superset
1x10x15lbs
2x10x10lbs

Barbell Curls
5x6x30kg

Wide Grip Cable Pull Down (Rest Pause 3s Eccentric) Drop Set
1x8x104lbs
1x6x90.5lbs
1x6x77lbs
1x4x63.5lbs

Core Circuit
1set
Spread Eagle sit up x 20 x 15kg Plate
Plate Twist x 20es x 5kg Plate
Alternate Toe Touches x 20es

Thursday, 2010 September 13
Strength Training

Workout
Bench Press
1x10xBar
1x5x40kg
1x4x.60kg
1x2x67.5kg
1x1x75kg
1x1x77.5kg
1x1x80kg
1x1x82.5kg
1x1x85kg
1x1x87.5kg-with spotter but no support
1x1x90kg- with spotter,kinda stucked in mid, with slight support


Floor DB Bench Press (palm in)
1x35x35lbs
1x30x35lbs

Inverted Row
1x10xBW
1x8xBW

Incline DB Curls (3s Rest Pause Eccentric) (20s rest each set)
1x10x15lbs
1x8x15lbs
1x6x15lbs

Overhead Barbell Shrugs
1x15xBar
3x15x25kg

"BeZercher" barbell complex <-----this ******* b**** complex, i have to keep push myself to finish it!
1x10x25kg
1x9x25kg
1x8x25kg
1x7x25kg
Squat
Reverse Lunge
Curl to press
RDL
Row

Thursday, 2010 September 16
Strength Training
Workout

DB Jump Squat
3x5x15lbs

Squat
1x10xBar
1x6x40kg
1x5x60kg
1x4x80kg
1x4x100kg
1x2x110kg
1x1x117.5kg
1x1x122.5kg
1x1x127.5kg
1x1x130kg
1x1x132.5kg
1x1x135kg----Failed

Single Leg Supine Leg Thrust (Leg and shoulder on bench)
3x10xBW
Superset
DB Side Bend
3x12x35lbs

Single Leg Toe Touch on Bench
2x12xBW

Head Stand Yoga Pose with wall support

Wednesday, 2010 September 17
Strength Training

Workout
Negative Chin Up
7x3xBW
2x2xBW

Incline DB Rear Delt Flyes (Thumb Up)
2x12x10lbs

One Arm 3s Eccentric Front Lat Pulldown
2x12x50.5lbs
Superset
Standing DB Side Press
2x12x35lbs

Eccentric Barbell Curls (3s)
2x5x40kg

Core Circuit
2set
Standing Barbell Russian Twist x 15es x 10kg plate
Standing DB Side Bend x15es x 30lbs
Crunches (Feet on floor) x15es
Crunches (90 degree) x15es
Toe Touches x15es

Barbell Push Up
Descending Set 18 down to 1

Wednesday, 2010 September 28
Kettlebells Circuit WOD


Two hand KB Swing
1x30x20kg
KB Squat
1x20x20kg ES
KB Push Up
1x15xBW
Knee Raise
1x10xBW

Two hand KB Swing
1x30x20kg
KB Squat
1x15x20kg ES
KB Push Up
1x15xBW
Knee Raise
1x10xBW

Two hand KB Swing
1x30x20kg
KB Squat
1x10x20kg ES
KB Push Up
1x10xBW
Knee Raise
1x10xBW