hehe, i actually think about doing stronglift, but 3 times a week, humm got to completely reschedule my training HUMMM.

You can always go with 2 squats a week. Just finish ur squats, the others don't have to follow the protocol

got to sort that out, nowaday my stupid boss like to make us work on saturday or come to office early, hardly get my schedule tight, so sometime even i will go gym on sunday. But indeed it is a good suggestion, will definately do it for the sake of strong legs .


Chest Dips

15, 12, 10, 10

Floor Press

empty bar x 13

84lbs x 12
134lbs x 10
164lbs x 5
154lbs x 8

Partial Press (ROM)

84lbs x 13
134lbs x 8
124lbs x 12
104lbs x 12
114lbs x 12

DB Incline Press

50lbs x 11
40lbs x 15
30lbs x 15
30lbs x 15

DB Fly

25lbs x 15
25lbs x 15
20lbs x 15
20lbs x 15

Barbell curl (shoulder width)

70lbs x 13
60lbs x 12
50lbs x 13

Barbell Curl (Wide Grip)

50lbs x 15
40lbs x 15
30lbs x 15

Preacher Curl (Open palms)

30lbs x 15
30lbs x 15
40lbs x 15

Remark: Plan to do my partial press first then floor press next week.

08 December 2009

DB Push Press

25lbs x 10
60lbs (each side) x 10
55lbs x 10
50lbs x 10
45lbs x 10

DB Shoulder Press

40lbs x 12
30lbs x 15
30lbs x 15
25lbs x 15

Single hand Lateral Raise

30lbs x 15
25lbs x 15
25lbs x 15
20lbs x 15

Rear Lateral Raise

55lbs x 15
55lbs x 15
50lbs x 15
50lbs x 15

Tricep Dips

12, 8, 5, 5

Barbell Skull crusher

50lbs x 15
50lbs x 13
40lbs x 15
40lbs x 15

Tricep Cable Push down

35lbs x 15
30lbs + plate x 15
30lbs x 15
30lbs x 15


Remark: Energy level was good today. Tmr will be my big day. Gona tune my squat

09 Dec 2009

Squat

empty bar x 5

114lbs x 3
134lbs x 3
164lbs x 3
184lbs x 3
214lbs x 1 (failed on second reps)
184lbs x 5
184lbs x 4 (failed on 5th)
164lbs x 5

Unsticking Squat

45lbs x 5 x 3

Leg press

450lbs x 15
450lbs x 15
410lbs x 15
410lbs x 15

Prone Leg Curl

130lbs x 15
130lbs x 15
110lbs x 15
110lbs x 15

Remark: I m targetting my squat to hit 1.5 of my body weight. Gona work harder XD

15 December 2009

DB Push Press

30lbs x 10 Warm up
60lbs x 10
50lbs x 10
45lbs x 10
40lbs x 10

DB Shoulder Press

40lbs x 15
40lbs x 12
30lbs x 15
30lbs x 15

Single hand Lateral Raise

25lbs x 15
25lbs x 15
20lbs x 15
20lbs x 15

Seat Lateral Raise

10lbs x 15

Rear Lateral Raise

55lbs x 15
55lbs x 15
45lbs x 15
45lbs x 15

Tricep Dips

15, 10, 9, 8

Tricep Cable Push down

35lbs x 15
35 + plate x 15
35lbs x 15
30lbs x 15

Skull Crusher

50lbs x 15
40lbs x 15
40lbs x 15
30lbs x 15

Cable Kickback

5lbs + plate x 20 Each side


Remark: Went to penang makan, guess this week my diet gona be strict

16 December 2009

Squat

Empty bar x 5
114lbs x 3
134lbs x 3
164lbs x 3
184lbs x 3
214lbs x 2
204lbs x 2
184lbs x 5
174lbs x 5

Unsticking Squat

164lbs x 5
134lbs x 5
134lbs x 5

Prone leg curl

130lbs x 15
130lbs x 15
110lbs x 15
110lbs x 15

Remark: I have no time to wait for the stupid idiot who train his lips on the leg press machine and therefore i skipped. But manage to up another reps for my max and pretty confident i can up to 3 reps next week.



This post has been edited by jamis: Dec 17 2009, 10:23 AM

17 December 2009

Dips

15,12,15,12

Floor Press

84lbs x 15
134lbs x 12
179lbs x 5
159lbs x 8
154lbs x 10

Partial Bench Press (ROM)

84lbs x 15
104lbs x 15
139lbs x 7
124lbs x 7

Incline DB press

50lbs x 12
40lbs x 15
40lbs x 12
30lbs x 15

DB Fly

15lbs x 15
20lbs x 15
25lbs x 15
25lbs x 15

Should width Bicep Curl

70lbs x 12
60lbs x 12
50lbs x 12

Wide Grip Bicep Curl

50lbs x 15
40lbs x 15
30lbs x 15

Preacher Curl

50lbs x 12
40lbs x 15
30lbs x 15

Remark: I have tremendous improvement on my dips, can totally feel the soreness aft my last reps. Seems like the partial press and floor press is helping up quite alot. Wohoo.

I m planning to swap to Jim Wandler 5/3/1 program. May be next week i will try to adapt to that program and see what is the suitable weight and the week after should be starting the program. YAY!

crazy reps for dips, my dips f***ed up after a set of 6, 2nd set onward, my triceps failed me. i think i should focus on floor press to improve my triceps.

when u do ur dips, did u look straight or 45 to the bottom?

erm, not sure where did i look during dips, just normal. i am doing chest dips, body lean forward and break parallel and up till elbow lock out.
i think i am too heavy yet my triceps is too weak. same thing happen to my bench press, having problem to lockout elbow during heavy set.

I think i read it from Stronglift on the dips, if u r looking straight eventually ur body will be straighten and doing Tricep dips instead. The first few time i dips, i can hardly feel the muscle on the chest but aft tat i try to concentrate on the movement and now i can feel it better.

Hehehe may be u can try out floor press + partial press (ROM). Next week i gona attempt on my bench press and see if there is any improvement

22 December 2009

DB Push Press

25lbs x 10

65lbs x 5
60lbs x 10
55lbs x 10
45lbs x 10

DB Shoulder Press

45lbs x 15
45lbs x 13
35lbs x 13
25lbs x 15

Single Hand Lateral Raise

30lbs x 15
25lbs x 15
25lbs x 15
20lbs x 15

Rear Lateral Raise

60lbs x 15
60lbs x 15
55lbs x 15
55lbs x 15

Tricep Dips

15, 10, 9, 13

Close Grip Bench press

empty bar x 15
54lbs x 15
74lbs x 15
84lbs x 15

Tricep Kick back (Cable)

5lbs + plate x 15
10lbs + plate x 15
10lbs x 15
5lbs x 15

Tricep Cable Push Down

35lbs x 15
35lbs x 15
30lbs x 15
30lbs x 15

Remark: nil

23 December 2009

Squat

114lbs x 3
164lbs x 5
184lbs x 3 (stuck on 4th)
144lbs x 5
144lbs x 5
154lbs x 5

Unsticking Squat

144lbs x 5
144lbs x 5
144lbs x 5

Leg Press

450lbs x 15
450lbs x 15
410lbs x 15
410lbs x 15

Prone Leg Curl

150lbs x 15
150lbs x 15
130lbs x 15
110lbs x 15

Remark: Didnt plan well for my squat today and end up demoralizing myself. . Consider it as my deload week

24 December 2009

Chest Dips

15,15,15,15

Bench Press

84lbs x 12
104lbs x 12
164lbs x 6
154lbs x 7

Partial Press

114lbs x 15
124lbs x 15
124lbs x 15

DB Incline press

50lbs x 13
40lbs x 15
40lbs x 15
35lbs x 15

DB Fly

15lbs x 15
25lbs x 15
25lbs x 15
20lbs x 15

Should width Bicep curl

70lbs x 15
60lbs x 15
50lbs x 15

Wide Grip Bicep Curl

60lbs x 15
50lbs x 15
40lbs x 15

Incline DB curl

20lbs x 15
20lbs x 15
20lbs x 15

Remark: Dips keep going up, GOOD SIGN. Gona do more on my partial press to improve my bench.

sorry to crash jamis

read ur last blog post, u squat 190kg! nice.
how many reps?
just curious? how do you decide when to increase the kgs? and by how much? u use small plates? 5kgs?
keen to know ur squat routine?

*i have it in my head that, it's only when i can complete 5x5reps, i should start increasing.
altho i hv tried breaking it further to 8x3reps (altho still not convinced, im strong enough until i can complete the former)

love to squat 3x a week however find it a bit taxing
it's only when i changed to twice a wk i feel stronger
but i wonder if it's sufficient

oh yea another thing. found this vid on 'hip drive'. what's ur take on it?
i find using it somewhat transfers the weight to my back when i drive up. Not sure if it right.
http://www.youtube.com/watch?v=yha2XAc2qu8


This post has been edited by che: Dec 24 2009, 09:05 PM

Hi Che, haha i didnt squat 190kg, it is 219lbs , thats like 99.5kg only.

When i m hitting on strength i would either choose to do 3 reps in a set and while doing drop set would attempt 5 reps for 80% of my 1 rm. Ermm for weight increment i usually goes by feeling or may be i have been stuck on a weight for long i will try to increase by 2.5lbs or 5lbs if confident enough and try to do as many as posible (even if 2 reps i will be freaking happy hehe).

5x5, r u doing stronglift? Personally i think there is no limit for the reps for last set, u can do as much as u wan, since once you progress on ur reps ur max will eventually goes up (u got to do heavy with more reps, not as in low weight high reps).

Between those squat days, how many days of rest between those squat? Personally i havent try to do squat more than 2 times a week. So i cant really answer ur question thou, but my legs can get bigger with 1 squat a week hehe and ofcoz i do deadlift.

Yeah, tats a very good video from Mark Ripptoe. It somehow focus the point of execution on the glutes and hips when doing the lifting. Is that on ur upper or ur lower back? U should be feeling the weight on ur glutes and ofcoz ur legs. If you feel strength on ur back, just make sure that u dun push with ur back but push ur hips forward, make sure the bar is in line with ur feet and ofcoz the weight on ur hill. May be you can check out this video of Mark Ripptoe on this guy, he emphasize alot on the hips thou.

http://www.youtube.com/watch?v=-OoVQPmfZ4o

I still remember, once i focus the weight on my glutes, i wont feeling like falling back (on heavy weight), guess the bar is not inline with my feet and the weight tends to falls to the back.

Hope this help, i still try to tune my squat to a heavier stage. Planning on doing Jim Windler's 5/3/1 raw strength training soon thou. Cheers bro.

Deadlift

114lbs x 5
164lbs x 3
214lbs x 3
264lbs x 3
304lbs x 3
284lbs x 3
264lbs x 4

Wide Pull Up /Narrow Pull up /shoulder width chin up/Narrow Chin up

1x15/10/10/6

1x10/8/5/5

DB row

60lbs x 15
65lbs x 15
60lbs x 15 (aft the 10reps, cant feel my back, guess my form is off)
50lbs x 15

Supinated Lat Pull down

57lbs x 15
57lbs x 15
47lbs x 15
47lbs x 15

Cable Row

77lbs x 15
67lbs x lost count
67lbs x lost count
57lbs x lost count

Remark: Deadlift seems to be pretty strong today, but having hard time putting on the reps.

5 - Jan - 2010

Military Press

empty bar x 5
54lbs x 5
64lbs x 5
79lbs x 5
89lbs x 6 (push to max)

DB shoulder Press

40lbs x 15
30lbs x 15
30lbs x 15
20lbs x 15

Lateral Raise

25lbs x 15
25lbs x 15
20lbs x 15
20lbs x 15

Rear Lateral Raise

55lbs x 15
55lbs x 15
50lbs x 15
45lbs x 15

Tricep Dips

12,10,8,8

Close Grip Bench press

empty bar x 15
64lbs x 15
84lbs x 15
94lbs x 15

Face Pull

20lbs x 15
20lbs +plate x 15
20lbs +plate x 15
20lbs x 15

06-Jan-2010

Squat

94lbs x 5
114lbs x 5
164lbs x 5
184lbs x 5
194lbs x 1 (mentally failure )
164lbs x 5

Leg Press

450lbs x 15
450lbs x 15
410lbs x 15
410lbs x 15

Prone Legs Curl

130lbs x 15
130lbs x 15
110lbs x 15
110lbs x 15


Remark: Miss track a lil on my squat.

07-Jan-2010

Chest Dips

15,15,12,12

Partial Press (ROM)

84lbs x 15
104lbs x 15
144lbs x 6
134lbs x 12

Floor Press

84lbs x 15
134lbs x 15
174lbs x 3 (too heavy)
154lbs x 12

DB Incline Press

45lbs x 15
45lbs x 15
40lbs x 15
40lbs x 15

DB Fly

20lbs x 15
25lbs x 15
25lbs x 15
30lbs x 15

Shoulder width Grip BB curl

70lbs x 15
60lbs x 15
50lbs x 15

Wide Grip BB Curl

50lbs x 15
40lbs x 15
30lbs x 15

Open palms Preach Curl

40lbs x 15
40lbs x 15
30lbs x 15

remark: Estimate wrongly on DB incline press, doing too light and all the strength goes to DB fly