StrongLift 5x5
#25
Saturday, 2009 October 17

I took White flood today (free sample ) and i performed pretty nice, donno is placebo or what? lol

Squat-Pretty nice, left lower back still feel fatigue after few heavy set. so i stretch when rest in between set. it did pretty well and released my alil
Bench Press- Finally passed, damn you...lol i think i get my technique right today, chest up, shoulder blade down, squeeze the butt, arch on lower back, reinforce my leg
Deadlift- No comment. it is just nice

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
1x3x90kg
5x5x115kg-New PR

Bench Press
1x10xOly Bar
1x5x40kg
5x5x62.5kg

Incline DB Bench Press
2x10x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
1x5x125kg- with strap,New PR


11.30am: Brunch
2 eggs
2 Slice WW bread

1.30pm: Lunch
Wedding Lunch with lotsa of food and wine

3.50pm: Tea
Teh Ice

6.35pm: Pre
oatmeal+milk+raisin
White Flood

7.30pm: Workout

9.30pm: Post
1whey
2 glucose polymer

10.15pm: Dinner
Chicken
3 eggs

11am: Supper
Multivitamin
Flaxseed oil

your squat is heavy dude~
they progress better then your bench and deads?

Chow

This post has been edited by bata: Oct 18 2009, 06:19 AM

ya, my squat progressing kinda nice

but bench press is f***ed up. wrong form i think

deadlift just progress alil after i got my strap XD

StrongLift 5x5
#26
Tuesday, 2009 October 20

Woot niceworkout! i am so happy that i feel so energitic when squat heavy.. nice, the stretch between set is just AWESOME!! no more fatigue at lower back!

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
1x2x100kg
5x5x117.5kg- New PR

Military Press
1x10xOly Bar
1x5x30kg
5x5x47.5kg- New PR

Narrow Grips Pull Down
1x15x65lbs
3x10x77.5lbs
2x8x90lbs

Seated cable row
4x10x90lbs
1x8x100lbs
1x8x120lbs

8am: Breakfast
3 eggs
2 slice of WW bread
Coffee

12.25pm: Lunch
Rice+pork+vege+egg
Teh Ice

5pm: Snack
1 slice of WW bread

6.30pm: Pre
1 slice of WW bread
Coffee
Chocolate bar

7.30pm: Workout

9pm: Post
1whey
1 glucose polymer

9.45pm: Dinner
2 eggs
Chicken
Tomato
2 slice WW bread
Multivitamin
Fish Oil

Hey, post a vid of your squats and deadlifts man . You did a 5x5 squats on 117.5kg after 5 sets of squats? That would make a total of 10sets?

This post has been edited by shanecross: Oct 22 2009, 10:40 PM

erm, warm up set doesn't count

would like to take video, but no one holding camera for me. will try to grab a friend with me and shoot it.

Looks pretty solid to me , knowing the fact that you totaled 10 sets including worksets. How much do you weigh now?

current weight around 90-92kg with 171cm H, full with fat at 30+% Lol

StrongLift 5x5
#27
Saturday, 2009 October 24



Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
1x3x90kg
4x5x120kg
1x4x120kg-FAiled

Bench Press
1x10xOly Bar
1x5x40kg
5x5x65kg

Deadlift
1x5x60kg
1x5x80kg
1x3x100kg
1x5x127.5kg- with strap,New PR

8am: Breakfast
3 eggs
Coffee

11am: Tea
Tambun Biscuit

2pm: Lunch
Teh Ice
RIce+chicken+pork

5.35pm: Pre
oatmeal+milk+raisin
White Flood

6.30pm: Workout

8.30pm: Post
1whey
2 glucose polymer

9.25pm: Dinner
Nasi Lemak+Chicken+egg
Deep fried Chicken
Teh O ice Limao

10.15am: Supper
Multivitamin
Flaxseed oil


Video Up, do give me some comment







This post has been edited by yeah_guyz: Oct 24 2009, 10:37 PM

Your squat..should chest up..
if you continue this form you might injured, for long term

your form... =.= haha

erm...my chest up all the time during squat, if not my back woundn't be this tight

yooo... i think my squat form is similar to yours. lol. so cannot comment cos it looks fine to me. but like pizzaboy pointed out in the other thread, ur head is facing directly forward into the mirror... i remember reading something like having to look at a spot on the floor 6 feet away from you while squatting.

btw, you actually look quite fit in the squat videos. i think you'll look much better though if you are able to bring your BF down to 20% or so.

i think so, i tend to looks my self in the mirror. haha

the shirt is on in squat video. you can see the thick layer of fat in deadlift video lol. 30+% is not kidding

StrongLift 5x5
#28
Tuesday, 2009 October 28


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
1x2x100kg
5x5x120kg

Military Press
1x10xOly Bar
1x5x30kg
3x5x50kg
2x4x50kg-Failed

Bent Knee Inverted Row
3xFxBW

Wide Grips Pull Down
1x12x65lbs
3x12x77.5lbs



8am: Breakfast
3 eggs
2 slice of WW bread
Coffee

10.30am: Tea
2 slice of WW bread

12.15pm: Lunch
Prawn Mee
Teh Ice

4.30pm: Snack
1 slice of WW bread

7pm: Pre
Oatmeal+Raisin+Yogurt
Coffee
Chocolate bar

8pm: Workout

9.30pm: Post
1whey
1 glucose polymer

10pm: Dinner
eggs+Rice
Multivitamin
Flaxseed Oil

StrongLift 5x5
#29
Saturday, 2009 October 31
Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x110kg

Bench Press
1x10xOly Bar
1x5x40kg
5x5x67.5kg

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg


8am: Breakfast
3 eggs
Coffee

11am: Tea
WW bread

1.40pm: Lunch
Teh Ice
RIce+chicken

5pm: Pre
oatmeal+milk+raisin

5.30pm: Workout

7pm: Post
1whey
2 glucose polymer

9pm: Dinner
Dim Sum

10.15am: Supper
Tea
Multivitamin
Flaxseed oil


This post has been edited by yeah_guyz: Nov 1 2009, 05:28 PM

New Program to be started very soon

20reps squat
1x20x80kg

DB Pull Over
1x20x20lbs

The Bear Complex
5x7repsxWeight to be decided, work on the form 1st

Power Clean
Front Squat
Push Press
Back Squat
Push Press


Note: Still new on Power clean and front squat, so probably start from empty bar and work it up.

StrongLift 5x5
#30
Wednesday, 2009 November 4

Nice workout so far, lower my squat poundage to have a strict form
at the end of workout, i tried few reps of single hand Oly bar snatch. not so bad. but bar tend to lose balance
Matt Wichlinski, you are the man! your snatch is sicked!

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x100kg

Military Press
1x10xOly Bar
1x5x30kg
2x5x50kg
1x4x50kg-Failed
2x5x50kg

Bent Knee Inverted Row
2xFxBW

Wide Grips Pull Down
2x5x115lbs

Wrist Curl
2x50x15lbs

8am: Breakfast
3 eggs
2 slice of WW bread
Coffee

12.15pm: Lunch
Rice+pork+egg+taofu
Nescafe Ice

7.45pm: Pre
Oatmeal+Raisin+Yogurt

8pm: Workout

9.45pm: Post
1whey
1 glucose polymer

10.30pm: Dinner
4 eggs
3 slice of WW bread
Multivitamin
Flaxseed Oil

Military press is a b**** lol. Nice diet too, what glucose polymer are u referring to ? Glucolin ? waxy maize starch ? dextrose ?

This post has been edited by ken86: Nov 4 2009, 11:21 PM

not really nice diet. if i can terminate the teh ice or those thing, it will much better
not so sure about that, i bought from 4rings, just for glycogen refill for body
http://forum.lowyat.net/user/158862