Push Press

94lbs x 5
114lbs x 5
124 x 3
134 x 3
134 x 2 FAIL
124 x 3
124 x 3
124 x 3

Shoulder Press

10lbs ech x 12
25lbs x 12
25lbs x 12
30lbs x 10
35lbs x 8
40lbs x 8

Side Lateral Raise

10lbs ech x 12
15 x 12
15 x 12
20 x 12
25 x 8
15 x 12

Rear lateral raise

10lbs ech x 12
15 x 12
15 x 12
20 x 12
25 x 12
30 x 8
25 x 8

Cable push down

17.5 x 15 ( i the weight on this pulley machine is kind of funny)
24.5 x 15
24.5 x 15
28.5 x 15
32.5 x 8
38.5 x 8

BarbellOverhead tricep extension.

20lbs x 15
30 x 12
30 x 12
40 x 10
50 x 7
40 x 10

Dumbell skull crusher
5lbs ech side x 15
10 x 15
10 x 15
15 x 12
20 x 8
20 x 9



Remark : feel a lil bit strange on the strength part, i think my preworkout meal was too weak ( maggi goreng + 2 chicken breast). AND i forgot i was suppose to do bicep today and i did tricep , hope it wont affects my pull up on weds .

Erh ....no....

I do pull-ups almost daily...behind the neck.....about 50 reps in 10 minutes. And my tricep is stressed almost daily because of the behind the neck push-presses and jerks and presses. I don't have a single issue doing the same thing again tomorrow.

There's a Crossfit speaker that once said;

"One bodypart every 72 hours? What? Are you retarded? If I was a swimmer, and I swam today. Am I going to swim the next 72 hours only?

If I was a weightlifter, and I did snatches 48 hours ago, and my competition is today. Am I going to skip snatches and just do clean and jerks? Oh wait, I can't even clean and jerk....I've to squat. I just squatted yesterday"

Don't be (Politically correct term: overly concerned), Pizzaboy term: retarded. Just eat more, rest a bit more. Jeez.

wow 50 reps, tats alot. Anywhere thx for the advise again, screw the psycological, trust the physical.

19 Nov 2008 - Weds

Bench press

94lbs x 8
114 x 8
134 x 3
154 x 3
164 x 3
174 x 3
194 x 3
199 x 2
179 x 3
179 x 3
179 x 3

Dumbell incline bench press

15ech x 15
25 x 15
25 x 15
35 x 12
45 x 10
45 x 9


Decline bench press

empty bar x 15
64lbs x 10
94 x 10
114 x 8
124 x 8
124 x 8

standing Bicep curl (shoulder width grip)

20lbs x 12
90 x 1 <-- my 80lbs was occupied so... try to be strong and failed
70 x 6
60 x 8
50 x 8
40 x 8
40 x 8

Seated hammer curl (very high tempo)

15lbs ech side x 10
15 x 10
20 x 10
20 x 10
25 x 8
25 x 8

Remark : seems like recently i have a good sleep and result in some improvement in my bench... 77.5lbs each side ... i m looking forward on 80lbs ech side.

wow, and i assume it is a 2M bb means, u are lifting (77.5X2) +44 = 194 lbs!!! Congrats!!

Yeap, hehehe thx buddy. This strength training method is awesome.

Lu Yong was trained with this method. Of course it's awesome. Almost all Russians use SOMETHING like this as well. Heavy main work, lighter accessory work. Westside Barbell copied the principles of this method as well, and look at their powerlifters. Strong stuff.

---

Added on November 20, 2008, 11:44 amAnd hey! Your bench press, is about the same as my push press. Let's see who gets the highest at the end of this year. Mine's currently at 200LBS x 3 for my push presses.

This post has been edited by pizzaboy: Nov 20 2008, 11:44 AM

For sure , i will hit 200lbs asap.

My push press only 134 x 3 lol.

I'm lookin to hit 210LBS x 3 next week. Will be adding one more session of push presses tomorrow.

u r whipping the horse real hard lol. i will be extremely happy if i can achieve 205 in nex 2 weeks. We will wait and see hehe.

Like I said before you started this routine remember? Go as you feel. Don't put too much science in getting stronger.

I did the 200LBS for one set of 1 rep to test how it felt. It was easy, so I did two sets of 3. Still pretty easy. But I was at my campus gym, that's why I didn't push for 210LBS. If I fail...bising wei. Jatuh the weights...gone.

Oh btw, push presses power is generated from the hips and leg. I front squat 150KG'S. I bloody well better be able to push press 100KGs. Hee...competitive nature, activate!

lol, i know that kind of feeling when the weight CLANG on the supported bar or floor, did tat once on my squat to failure and all the ppl staring at me lol.

but compared to last week, this week i feel much more motivated and energetic instead of like dragging a bull to the gym haha. Weird, must be the stress from my work place.

Push Press

94lbs x 4
114 x 3
124 x 3
134 x 2 <-- cant feel my strength..
134 x 1 <-- second attempt Fail again
114 x 3
114 x 3
114 x 3

Dumbell Shoulder Press

15lbs ech x 15
25 x 15
25 x 15
35 x 10
45 x 6 <- failure
30 x 8

Lateral raise

5lbs ech x 15
10 x 15
10 x 15
15 x 12
20 x 10
15 x 12

rear lateral raise

15lbs ech x 10
15 x 10
20 x 10
20 x 10
30 x 10
30 x 10

Standing Bicep curl

20lbs x 12
80 x 5
70 x 6
60 x 6
50 x 8
40 x 8

Seated Dumbell Hammer Curl - slow tempo

10lbs ech x 10
15 x 10
15 x 10
25 x 10
25 x 10 <--standing.


Review: Doesnt seems to be a good day thou, seems to be going down hill this week. Nvm gona get ready for the squat tonight.

Squat

114lbs x 5
134 x 3
154 x 3
174 x 3
184 x 3
204 x 1 - stuck on half way but manage to push it all the way up to the top.
164 x 3
164 x 3
164 x 3
(Satisfied)

Prone Leg curl (machine)

50 x 12
70 x 12
90 x 10
110 x 10
130 x 8
130 x 8

45 degree leg press (machine)

270 x 12
360 x 10
360 x 10
450 x 10
540 x 8
630 x 8 - WOHOOOO!

Standing calf raise (machine - i dunno wats tat machine called)

45 x 30
55 x 30
75 x 30
75 x 30

Remark : i think need more calf work, it looks rather small but the smith machine is owas been occupied. Dayum.

If I was you, I'd take 185LBS x 3 x 3 instead of 165LBS.
Yeah, much more challenging, but you'd go home feeling much more satisfied. And you'd have done more too.

Hey, it's kinda shock to see you able to bench press max 199lbs, my max is only 40ks + 20kg (bar), there is a lot "skinny" guy in my gym area able to do the same weight as me even I have 2X chest and arm muscle like them. My arm still far away from you.

But It's kinda weird to see you able to squat only max 204. I'm able to squat 100kg + 20kg(bar) for 5X5. You have big arm and small body huh...Good job man.

sumtime aft a max weight, i feel abit infurior to those weight lol, but i will attempt. hehe

I dunno the exact ans for this thou, erm... from the mirror i think my legs and my body still propotion just tat i m weak on my squat thou but my benchmark is to reach 244lbs atm and from there i will try to set another benchmark thou. Coz whenever i reach those max weight, i owas need more strength on the part where i almost reach the parallel position to above parallel position of my thigh, i tend to lose balance a little bit. My big arms? those comes from squating and deadlifting, i dun do much arms exercises.

It's called the "sticking point" honey.
If you've access to a power rack, set the catch pins at the position where you're weakest. If you don't, put plates on the floor till you're at the weakest position.

Put about 50% of your maximum and explode powerfully upwards for 3 reps. Each rep, you deload on the catch pins. If it's too easy, move it to about 60% of your 1RM.

If you don't get what I'm saying, google up "Sticking point squats"

oooo i just googled and found out some article from t-nation regarding the sticking point... humm guess i got to tackle that. By the way, can i do the 3 sets for my last 3 sets?

so thats mean i will be squating lowest on my weakest point and the bar shouldnt be hitting the catch pin ?

If you're too weak to do 5-6 sets, then do 2-3 sets then. It's up to you

It means, you start the squatting from your weakest point (Wherever that is, parallel or below parallel) the bar will rest on the catch pin.
http://www.google.com.my/search?q=sticking...lient=firefox-a

There's loads of answers from google.