Russian dead prog update

Been training three days a week, doing random upper body stuff after the deadlifts. Here's a rough update.

23/9 

Deadlift

171.5*6*2

Bench

116.5*2*3, then decreased weight and increased reps for a few sets

Pull ups

8*8

Incline dumbbell bench

30*5*8

25/9

Deadlift

171.5*6*4

Behind neck press

56*5*8

Cable lat raise

7.5*3*16

Underhand grip lat pulls

superset w:

Single side preacher curls

27/9

Deadlift

171.5*6*2

Super w:

Machine shoulder press

40(per side)*5*8

Incline bench

86*5*8

Super w:

Pull ups

BW*5*7

Rear delt machine flyes

30/9

Deadlift 

171.5*6*5

Superset with:

Machine shoulder press

Face pulls

30*5*12

Super w:

Dips

BW*5*12

Machine chest press

Super w:

Pull ups

2/10

Deadlift

171.5*6*2

Superset with:

Machine press

up to 50 per side *1*12

Klokov press

Up to 51.5*1*10

Incline bench

96*3, 91*5, 86*7, 81*9, 76*11 (yeah don't ask me what i was thinking. i wasn't)

Super w:

Pull ups & seated rows

Cable lat raise 

7.5*3*16

Super w:

Preacher curls

Rear delt cable flyes

5*3*16

Dumbbell curls

16*3*10

5/10

Deadlift 

171.5*6*6

Superset with:

Delt raises

10*6*20

Dips

BW*5*12

Superset with:

Neutral grip lat pulls

55*12, 65*10, 75*8, 65*12, 55*16

Chest press machine

30(per side)*1*20

As you MAY or MAY NOT have noticed, i haven't been doing any leg work at all. strongly feel that its gonna screw up my recovery between deadlift sessions, and my entire back is usually shagged anyway. Can't wait for it to be over though, really miss squatting.

Another thing you might notice is that i've been supersetting my deadlift sets with alot of machine pressing. I like it as i find that it doesnt really affect my recovery rate between pull sets, and its a good way to warm up & pre-exhaust for the upper body work after. 

Lastly, this is the first time in awhile that i've been training only 3 times a week for an extended period of time, but interestingly i don't feel like i'm itching to train during my rest days, or like im gonna get unfit or some shit. 

21/9/13 Legs and more pressing

Front squat
101*6*6

Incline bench
96*3*5
Superset with:
Lat pulls

Delt raises
(8, 10, 12, 14)*12
10*1*20

Rear delt cable flyes
5*3*12

Barbell curls
(21, 26, 31, 36)*12

Face pulls
25*3*12


Wow front squatting the day after deads is really stupid. Felt super slow, the weight felt really heavy. If i do decide to continue front squatting while on the russian dead prog, really gotta just go light, 'grease the groove', that kinda thing. Incline bench felt slow too haha, cause of the shoulder work yesterday. I kinda feel like a huge retard now. perhaps ill do a three day split, meaning on-on-off. first day will be deads and some main pressing movement, and some secondary pulling work, second day will be light front squats, accessory pressing work, and arms and delts.

P.s. this is what i meant by rear delt cable flyes. work like a charm.

20/9/13 Russian deads day 2

Deadlift

171*6*3

Seated dumbbell shoulder press

30*3*10

Superset with:

T bar rows

80*3*8

Behind neck press

56*3*8

Superset with:

Seated cable row

(55, 65, 75, 85)*10

Nothing much today, just some pressing and pulling after the dead sets. Still wondering how structure the rest of my training around the deadlift prog. 

16/9/13 Russian deadz prog day 1

Deadlift
171*6*2

Lat pulls (plate weighted unilateral lp machine)
worked up to 50 (per side)*12

Barbell rows
56*5*12

Neutral grip lat pull
worked up to 85*120

Wide grip seated rows
worked up to 65*12

Single side lat pulls
30*3*12


Started the russian squat prog (but for deads) at jarron's suggestion. Disclaimer: yes, i know pulling at such high frequency (and later in the program), volume and intensity is not the smartest thing i've done, but whatever.

13/9/13 Legs

Paused squat (3 sec)
136*3*4
136*3*3

Squat
111*1*20

Walking lunges
Bar*3*50m

Hamstring curls


Second time paused squatting using a weight around 80% and upwards. Feels really good. But was too shagged to keep cranking out four reps per set haha. Would recommend it to anyone whose squat depth is shit, or has confidence issues when in the hole (or in life, whatever).

12/9/13 Pull

Pendlay rows
96*6*6

Barbell rows
76*4*10

T bar rows
60*4*10

Dumbbell rows
30*4*12

Seated cable rows
65*4*12

Rear delt raise (cable machine)
7.5*4*12

Incline curls
14*9, 8, 8
12*9, 9
9*12
(yeah weird i know. whatever man. )

Rear delt raise (dumbbells)
9*4*10


Tried a very bodybuilding-ish set-rep scheme today for most movements. Really can see why many would consider bodybuilding more 'fun', chasing the pump and shit. I guess changing up my training once in awhile might help me make hypertrophy gains (not even going to go into that convoluted shit about fascia and micro tears etc.)

10/9/13 Push

Bench (with commands)
130*1, 135*0

Paused bench
120*3*3

Seated dumbbell overhead press
32.5*6*6

above sets superset with:
Pull ups
BW*14*7

Incline bench
70*5*8
Superset with:
Single side lat pulldown
30*5*10

Dips
Bw*12, 10, 9, 9


Tried to max out on bench today. Haha the 135 really threw me off guard man. Nevermind, next time. This is the most I've ever attempted. usually stick to weights 120 & under. Gotta bring it up to at least 1.5 times BW man.

8/9/13 Legs

Paused squat (3 sec)
141*7*2

Clean and push press
91*5*3

Front squat
81*5*8

Seated ham curls
65*3*20


Paused squats are getting increasingly addictive. While time passes slower in the hole, it allows me to collect my thoughts, and to run through whatever's going to fire and how I'm going to feel during the concentric portion. This provides alot more stability and confidence. It almost becomes like a leg press haha. Sidenote: don't do push presses the day after tricep work. Front squats felt better than before.

7/9/13 Random

Warm up: Rotator cuff work & Face pulls

Incline bench
100*6
102.5*6
105*6
107.5*5
110*3*3
Superset with:
Wide grip lat pulls
60*5*12

Overhead cable tri ext
30*5*12
Superset with:
Lat pulls (separate grip)
60*5*10

Concentration curls
12.5*3*16
Superset with:
Unilateral cable tri ext
9*3*16

Rear delt cable crossover
9*3*16
Superset with:
Stiff arm lat pulldown
30*3*10


Trained with an old friend today at the new gym in bishan. Seriously, now that i have my school gym, the entrance fee of $5 is not worthit man. 3 squat racks, but the gym area itself is pretty small, with the incline, decline and flat bench clustered together, making it really uncomfortable to walk around.

5/9/13 PULL

Deadlift
181*7*2
uh huh. fast somemore. don't mess.

Neutral grip lat pull
95*6*6

T bar row
70*5*8
first time trying this. feels good. just gotta stop before technical failure (like when lower back stops being tight)

Dumbbell rows
30*4*12
slowed down the rep speed, focused ALOT on stretch and squeeze. ALL IN THE MIND MUSCLE KONEXION BAYBEH

Standing cable row
30*3*20


For you unawares who don't know wtfuddrucker a standing cable row is, you are in for a treat.

They do these about 0:40 onwards. Good stuff. But where they do it as a warmup, i do it as a burnout. Works well either way. Anyway someone (experienced fella) who was watching me pull today said my set up is okay but when i start pulling my upper back rounds, making my lock out slightly problematic. Gotta fix that shit. Don't know how. Refer to gif image in previous post. haha. 

Seriously though, gotta work on that shit. Don't want any maximal attempt to be ruined because my upper back can't stay tight. Doing t bar rows and dumbbell rows really hit my lower lats, an area i sorely lack. So these might become mainstay for awhile.

3/9/13 PUSH

Warm up: rotator cuff work

Face pulls
30*3*12

Military press
81*7*3
Superset with:
Pull ups
BW*7*6
Pr. pretty happy. no grinding haha. 

Klokov press
56*5*8
Superset with:
Pull ups
BW*5*6
Sort of pr too? Volume PR i guess. also, the weight felt very light. feelsgoodman.jpeg

Floor press
100*5*6

Rear delt cable raises
7.5*5*16


Today was a good day. Yup. Looks like all dem push presses helped bring up my strict press. Guess it was the tricep work too. Maybe ill start running smolov jr for bench, incline bench, and shoulder press HAHA. Perhaps during the month-long break at the end of this sem. Smth like:

lower body - bench - lower body - incline bench - rest - press - lower body - bench - lower body - incline bench - rest 

For you hippie MFs who can't see the pattern, the staple will be a press day every alternate day, with the other days being lower bod, lower bod, rest, and repeat. "But dude, that'll be 6 training days a week!" Well guess what....

2/9/13 LEGS

Power clean
96*2
101*5*3
PR woo.

Paused squat (3 sec)
121*5*5
Bar speed was pretty good on these

Front squat
91*5*7

Standing hamstring curl
20*3*12


Had alot of carbs yesterday even though it was a rest day. I attribute my not-too-shabby performance on the power cleans, and even the squats, to that. Low carb on a rest day is bullshit, especially if you're trying to gain weight. Hit 91.4 running on empty today, pretty happy with that. CONSISTENCY.

30/8/13 random

Face Pulls
30*5*12
Focused on squeezing the lower traps on every rep, got a really good pump. Already perspiring three sets in.

Incline bench
101*5*5
Superset with:
Wide grip lat pulldowns
65*5*10
Woo! pr. And they went up really fast too.

Overhead cable tricep extensions
30*5*10
Superset with:
Unilateral underhand lat pulldown (plate weighted uni lat pull machine)
(30, 32.5, 35, 37.5, 40)*12

Single side cable tricep extension
10*3*12
Superset with:
Dumbbell rows
30*3*12
Really gotta start doing dumbbell rows regularly again. Feel pretty good, hit the back in ways no machine can. Shoulda done more sets. nvm next time. 

Rear delt cable crossovers
5*5*12
Superset with:
Stiff arm lat pulldowns
(30, 30, 25, 25)*10
20*20

30/8/13 PULL

Muscle snatch
66*7*3
These are now much faster, and there's less pressing involved in order to get the weight up.

Deadlift
166*7*3
Just some fast pulls. 

Pendley rows
(56, 76, 96)*6
76*5*8

Lat pulldown (plate weighted unilateral lat pull machine)
45(per side)*5*12

Machine rows
60*5*12

I know its really retarded to think this way, but my back is totally not sore from today's session. Perhaps my body is getting accustomed to these exercises. Time to shake things up abit. Think i'll bring dumbbell rows back in, as well as neutral grip and single side lat pulldowns. Really happy to see an increase in bar speed for the muscle snatches though.

28/8/13 PUSH

Bench
116*1*4, 7*3
Superset with:
Pull ups
BW*8*6

Military press
(56, 61, 66, 71, 76, 71)*5
66*6, 61*10, 56*12
Superset with:
Pull ups
BW*8*6

Incline bench
(56, 66, 76, 76)*8
86*6

Dips
BW*5*12

27/8/13 LEGS

Front squat
116*7*3
"What? No pause?" duh. heavy shit for me man. shag. 

Power clean
91*6*6
Had to use the bent bar cause other people were hogging the straight one for bench. pfft. Makes it even more tiring.

Leg press
up to 200*10
"What? No back squats?" Yes. i am ashamed. but at the same time, i was wayyyy too tired to be able to push myself on back squats, so moved to leg press instead.

Single leg press
(50, 60, 70)*10

Standing single leg hamstring curls
(10, 15, 20, 25)*12

Quad extension
Can't remember max weight, at least 40*16


Think i went too far on the leg presses, quad cramped up three times in the middle of the night. Ridiculous. Starting to take fruit salts after training now.

23/8/13 ALL KINDS OF GAINS

Face pulls
Worked up to 40*10

Incline bench
106*7*3, last set 4 reps
86*1*12
Superset with:
Wide grip lat pulls
75*7*8
BOOYAKASHA NIGGAZ. Even the last rep of the last set went up fast. yay starting to like incline bench HAHA. 

Yates rows
76*5*10
Superset with:
Paused dips (3 seconds at bottom)
BW*5*12

Overhead cable tri ext
30*5*10
Superset with:
Machine rows
60*5*12

Single side tri ext
10*5*10
Superset with:
Single side lat pulls
(20, 25, 30, 25, 20)*10

Rear delt cable crossover
5*5*12
Superset with:
Low attachment upper pec cable flyes
7.5*5*12
"GASP what's this? cable flyes?! You're becoming a douche!!" Perhaps i am. perhaps. i. am. 

Stiff arm lat pulls 
(30, 27.5, 25, 22.5, 20)*12

Some bicep shit while waiting for my friend to finish showering.

22/8/13 PULL

Deadlift

176*3, 186*2, 196*1

206*1(belted)

WOO pr. Was pulling with leroy, otherwise i'd never work up to that weight haha, would probably have done 180 for 7 sets of 2 or something. Weight went up really fast, so thats the power of the belt huh haha. But it was really uncomfortable, like the belt was biting into me, trying to become one with me, a symbiotic enhancement i am fated to carry on my being, for better or for worse. But i digress. Decided not to increase the weight, as they say, quit while winning huh. 

Deficit deads

96*5*10

Just tapped the floor with the weight, wanted to keep constant tension on the hams.

Lat pulls (plate weighted unilateral lat pull machine)

(35, 40, 45)*12

50*10

55*8

Pendley rows

81*6*6

Pretty short workout, we wanted to go eat asap haha.

20/8/13 PUSH

Warm up: Rotator cuff work, face pulls

Push Press
96*3, 106*2, 111*1, 116*0
96*3*5
Superset with:
Pull ups
BW*8*8
Brought belt to the gym. WOO. Gon' get that 116 soon.

Behind neck press
61*6, 5, 5
56*7, 6, 6
Superset with:
Pull ups
BW*6*8
First set of bnp felt good and very fast, think i rested too short before the next set, so could only hit 5. fuark. 61*6*6 is playing coy with me, that bitch.

Floor press
100*5*5

Klokov bradford
(36, 38.5, 41)*12
43.5*10
46*8
48.5*6
Exhausting

Delt raises
12*3*20

Cable delt raise
5*5*12

Cable rear delt raise
7.5*5*12
Could really feel these working my rear delts.

19/8/13 LEG DAYYYYYYY

Squat
146*7*3
WOO first time squatting (relatively) heavy in veryyyy long. ATG no less. feelsgoodman.jpeg

Paused squat (3 sec)
116*6*6
battered, but not broken

Front squat
56*8*8
Was supposed to go for 86 for 5 sets of 8, but no way in hell was i going to be able to do that. so instead did some high-set shit, with a minute rest or less between sets

Hamstring curl
65*3*20

Single leg press
50*1*20

17/8/13 BB day (arms, whatever)

Face pulls
35*3*12

Incline bench
96*6*6
Superset with:
Wide grip lat pull
65*6*10
fkyeahpr

Hammer curls
20*3*10
Superset with:
Cable tricep ext
35*3*12
More of a pre-exhaust for the weighted work

Weighted pullups
10*5*8
Superset with:
Weighted dips
10*5*10

Barbell curls (21s)
26*3 sets
Superset with:
Reverse grip cable tri ext
30*3*16

Isolation curls
12*3*12
Superset with:
Unilateral cable tri ext
12.5*3*10

Rear delt cable crossover
7.5*3*12
Superset with:
Stiff arm lat pull
30*3*10

Leg raise
BW*5*10

16/8/13 PULL

Deficit muscle snatch
66*7*3
Used 10 kg plates instead of 20 because i was sharing the bar with some guys. 

Deadlift
158.5*6*6
Form FUBAR, but bar speed nice and sexplosive.

Lat pulldown (plate weighted unilateral lat pull machine)
(40, 42.5)*12
(45, 47.5)*10
50*8

Yates rows
(61, 66, 71, 76, 81)*10
gotta remember to drive my elbows towards my body. 

Neutral grip lat pull
(55, 65, 75, 85, 95)*8

Wide grip seated cable row
Can't remember the weight-set-reps, think i worked up to something like 75*12

Single side lat pull
(25, 27.5, 30, 32.5, 35)*8

Machine rows
62.5*5*12

Leg raise
BW*2*16
Didn't really have time to do any proper core work haha


P.S. for those of you who HAPPEN to give a fk.... my bodyweight hit 90.5 on an empty stomach today WOO.

14/8/14 PUSH

Paused bench (3 secs)
111*7*3
Superset with:
Pull ups
Bw*7*6
Bench weight increasing slowly but steadily. Wound in the middle of my callouses at the joint on finger opened up again on the pull ups. Annoying. 

Overhead press
71*6*6
Gotta start bringing my belt to school if i want to increase the weight. 

Incline bench
81*5*8
Superset with:
Lat pulldowns (plate weighted unilateral lp machine)
40*5*12

Dips (pause at bottom)
BW*1*AMRAP (14)

13/8/13 LEGS

Paused front squat (3 secs)
111*7*3
Almost blacked out on one set, placed the bar too high, pressed against my windpipe. Pretty interesting experience, lack of oxygen to brain and shit. 

Power cleans
88.5*6*6
blazed through these

Squat
121*7*6
the wider my stance is, the slower the bar speed gets. srsly too quad dominant when i squat. but whatever.

Leg press 21s
(105, 115, 125, 135, 145)

Hamstring curls
65*3*20


Didn't get any muscle cramps in my legs post training! Woo!

11/8/13 Random (arms mostly)

Face pulls
Worked up to 40*8, then worked down through weights, increasing reps.

Hammer curls
20*3*10
Superset with:
Cable tricep ext
30*3*12
More of a pre-exhaust for the weighted pull ups and dips

Weighted pull ups
20*5*6
Superset with:
Weighted dips
20*5*8
Range of motion on pull ups got really limited, not due to lack of strength, but because my biceps were so flushed with blood. 

Dumbbell curls
16*5*10
Superset with:
Overhead cable tri ext
25*5*10

Dumbbell pullovers
30*5*12
Superset with:
Rear delt cable crossovers
5(HAHAHA)*5*12

Stiff arm lat pulldowns
30*5*10
Superset with:
Unilateral cable tri ext
10*5*10

Isolation curls
12*3*12

10/8/13 PULL

Deadlift
176*7*2
Bar speed pretty fast, decided to stick to this weight. Callouses giving me some problems. zzz

Lat pulls (plate weighted unilateral lat pull machine)
45(per side)*5*10

Strict barbell rows (back parallel to floor)
56*5*12
Amazing how strict form allows you to do so much with less weight. Started feeling my rear delts after these. 

Lat pulldown (underhand grip)
75*5*10

Hypers
26*5*12

Machine rows
60*5*12
Also hit my rear delts. Good shit.

Random-assed circuit - 3 sets
Behind neck lat pulls
Unilateral underhand lat pulldown
Machine rows (plate weighted machine)
Just did these while waiting for my friend to be done. haha. 

8/8/13 PUSH

Push press
96*7*3
Superset with:
Pull ups
BW*7*6
Fk yeah! locked out and paused at lock-out on all reps. 

Behind neck press
61*7*5
Superset with:
Pull ups
BW*7*6
Wanted to hit 6 reps on these sets, but i guess my triceps were slightly fried from the push presses. Still, cant say im THAT disappointed. Shall hit that shit soon enough. 

Narrow grip bench
86*5*8
Not really increasing on these, which is not THAT surprising, considering i bust my triceps on the two lifts. Maybe i should give this the 6*6 slot the next time i revise my lifts. 

Klokov bradford press
46*6*6
Holy shit the hand placement on these makes a huge difference in the difficulty. 

Seated dumbbell lateral raises
12*4*16

Cable lateral raises
5*3*16
Minimal rest, plus at this point my delts were gassed. 

7/8/13 LEGS

Power cleans
96*7*3
These are slowly becoming much easier, but i got distracted for one set and it felt really uncomfortable, think it was the third set. really gotta focus when doing these.

Paused squat (3 secs)
116*6*6
Exhausting as usual. 

Front squat
86*5*8
Note to self: never front squat in a hoodie. bloody bar slides all over the place. 

Single leg press
(62.5, 67.5, 72.5, 77.5)*10
Shoulda gone heavier on these. shall do so the next session

Hamstring curls
65*3*20


Did the paused squats and front squats wearing a hoodie to see why other people do it. It did make the paused squats more comfy, cause the hoodie provided some padding, but it did make me perspire like litres (im not kidding, drank almost three litres of water during this session). I guess its good for conditioning and shit, but not good for performance.

6/8/13 ARMS

Weighted dips
10*5*12
Superset with:
Weighted chins
10*5*8
Pretty weak on these. like WEEEEAAAAAK.

Cable tricep extensions
(30, 32.5, 35, 37.5, 40)*12
Superset with:
Hammer curls
20*5*12

Dumbbell pullovers
30*5*12
Like these, not really sure what it does (hey i'm only human), but it allows me to stretch out my triceps, lats, serratus, upper abs to a small extent, so it feels good.

Barbell curls
(16, 21, 26, 31, 36)*16
Superset with:
Overhead cable tricep extensions
30*5*12

Rear delt cable crossovers
7.5*5*12
Highly recommend dis stuff. Be sure to stick out your chest and sorta pretend you're squeezing a cherry between the upper back.

Stiff arm lat pulldown
30*5*12
Besides the fact that this makes me look like im the little bitch in prison and im sticking my ass out waiting for some tattooed dude to rape me in the ass, this is a pretty good way to hit both the lats and the mid back.

Leg raises
BW*5*12

4/8/13 PULL

Muscle snatch
66*7*3

Deadlift (conventional)
156*6*6

Lat pulldown (plate weighted unilateral lat pull machine)
(80, 82.5, 85, 87.5, 90, 92.5, 95, 97.5, 100)*8

Seated cable rows
(55, 65, 75, 85, 95)*8

Lat pulldowns (underhand grip)
(55, 65, 75, 85)*10

Standing cable rows
30*3*20

3/8/13 PUSH

3 sec paused bench
108.5*7*3
Superset with:
Pull ups
BW*7*6

Shoulder press
68.5*6*6
Superset with:
Pull ups
BW*6*6

Incline bench
81*5*8
Superset with:
Pull ups
BW*5*6

Weighted dips
BW+10*4*10

Machine chest press
20(per side)*3*20

2/8/13 LEGS

Front squat
110*7*3

Power cleans
90*6*6

Squat
120*7*6

Trained at swf today. Good training atmosphere. Went slightly heavier on the front squats and power cleans, pretty shagged by the time i got to the squats.

update

30/7/13 PULL
Snatch grip deads
126*7*3

Lat pulldowns (plate weighted unilateral lat pull machine)
40(per side)*6*12

Good morning
46*5*8

Yates rows
76*4*10

Underhand grip lat pull
75*3*12

Hyperextensions
31*3*15

Machine rows
60*3*16

Leg raise
BW*3*15


31/7/13 Arms n shit
(Can't remember the weights, sets and reps. Just a random day in the gym to push the next legs/push/pull cycle back by one day so i can hit legs tmr at swf.)
Hammer curls, Cable tricep extension
Incline curls, Overhead cable tricep extension
Barbell curls, Single side cable tricep extension
Isolation curls, Dumbbell overhead tricep extension
Stiff arm lat pulldown
Rear delt cable crossover
Dumbbell pullovers

29/7/13 PUSH

Warm up: Rotator cuff work, face pulls, klokov press (bar)

Push press*
91*7*3
Much more comfortable with this weight than 96. 

Klokov press*
58.5*6*6
Yay. Progress

Narrow grip bench*
86*5*8

Klokov bradford press
46*4*5
4*10 according to template. Barbell passes over head 10 times per set, i guess that counts.

Delt raises
10*3*20

Cable delt raises
7.5*3*10

*First three lifts superset with pull ups.


Session felt much more manageable today, largely cause i lowered the weight for the push presses. Might have overworked my right shoulder or some shit though, keeps clicking now. And it feels slightly (ever so slightly) sore. Shall just pop an extra fish oil cap before i sleep. Shit. gotta be an ogl for some shit oweek tmr. WHY DO I HAVE TO SAY OKAY TO THIS KIND OF SHIT. shit.

28/7/13 LEGS

Power clean
96*7*3
Lower back still sore and tight from friday's pull session. didn't really feel it until i started warming up. then BOOM. 

3 sec paused squat
116*6*6
These were made more difficult by my sore lower back. Think my upper back rounded abit on the last rep of the last two sets. Shall have to do something about this, either lower the weights used on the pull day or something. Or hopefully my body will acclimatise and i won't be this sore two days after pull days. 

Front squat
86*5*8
Right knee started feeling a little weird during these. 

Single leg press
(60, 65, 70, 75)*10
Right knee continued to bother me. 

Hamstring curl
60*3*20


After i left the gym, the weird feeling in my right knee went away. Was just a dull ache at the front. Hope its nothing serious. Anyway, sam asked how much i ate in a day, so i think perhaps its a good idea if i keep track of my nutrition (in the crudest sense of the term) on this blog.

4 eggs
1 chicken
large portion of roast pork
4 servings of meat from cai fan stall
2 big bowls of rice
Yogurt with cereal and peanut butter

Yeap that's about it.

26/7/13 PULL

Muscle snatch
70*1*3
65*7*3
Hit a pr. Had to press it up alot more than i would've liked though.

Deadlift
150*6*6
According to observers, the first few sets resembled stiff-legged pulls. Which didn't make sense since i was wearing oly lifting shoes. So i started with my hip slightly lower. Bar speed improved after that. 
a deadlift set

Pendlay rows
80*5*8
The bounce was really distracting on these.

Supinated grip rows
80*4*10
My lower back was really struggling on these, since i do these with a less upright posture than on yates rows. 

Inclined pull ups (feet elevated)
BW*3*20
Practically rest-pause sets, had to rest after the first 12-16 reps, for about 5 seconds.


Trained at SWF today. pretty good training atmosphere. Guess i have a long way to go to correct my shitz. But i say that with the most positive outlook ever. Looking forward to my next pull day B, or maybe A, i dunno, i just rotate between starting with (muscle snatches & deadlifts) & (snatch grip deads & Pendlay rows), the rest of the stuff i go by feel, while still following the 76543 template.

25/7/13 PUSH

-warning: hysteria alert-

OMG SHIT SCHOOL TERM STARTING SOON NO!!!! NO NO NO NOOOOOOOO! NO. How am i going to continue living if i don't get to train 5 days a week! never mind the gains, i won't be able to function! the gym is my fricking place of solace man! AUGH. ARGH. EUGH. BLEARGH.

-End of rant-


Warm up: Rotator cuff work, face pulls, dips

Paused bench (3 second)
106*7*3
Superset with:
Dead hang pull ups 
BW*7*6
These were a good weight. First rep enough speed, last rep enough grind. haha.

Military press 
66*6*6
Superset with:
MORE deadhang pull ups
BW*6*6
Funny how after doing so much behind-neck work, these seem less intimidating now haha. 

Incline bench
81*5*8
Whoa these were more challenging than i expected. Had to grind to lock out. But my rest time was all over the place on these, generally too short. Shall try to increase rest time, or decrease weight the next time.

Weighted dips
10*4*10
First time doing weighted dips in months. Nothing much to say here. Adding weight to the awesome ROM that dips provide is pretty sweet though. 

Chest press machine
20(per side)*3*20
Had to rest in between reps for the last set haha. Unfortunately (since my chest is small as fuark), felt these more in my tris than my pecs. 


Thus far, the 76543 shit i'm experimenting with seems pretty solid, hope i get gains from it. If all goes well, will be doing my PULL day at SWF tomorrow. Yay can train topless and flick beads of perspiration EVERYWHERE! Whut.

24/7/13 LEGZ

Warm up: there was none
No idea why, but i've been able to get comfy squatting without my usual mobility drills n shit. I seriously attribute this to pausing at the bottom of my squats. Of course, i still have to slowly increase the weight, but i seldom feel tightness these days.

Front squat (3 second pause)
106*7*3
I think i was making alot of noise on these, like exhaling very loudly on each rep lol.

Power cleans
86*6*6
Felt these in my delts quite abit. 

Back squat
121*5*8
These killed me. ALMOST. 

Leg press 21s (7 reps bottom half, 7 reps top half, 7 reps full ROM)
80, 90, 100, 110, 120
Lactic acid bonanza. Perfect for hypertrophy.

Seated hamstring curls
60*3*20


Good day, didn't really have time for core work cause i was gassed and wanted to go eat. And some pics, for all you HIPPIE MFs.

23/7/13 Calisthenics. (for ALL NATURAL KALI MUSCLE BODY, NOMSAYIN?!)

Wide grip pull ups
BW*5*8
Superset with:
Narrow grip dips
BW*5*8

Narrow grip pull ups
BW*5*8
Superset with:
Wide grip dips
BW*5*8

Neutral grip pull ups
BW*5*8
Superset with:
Delt push ups
BW*5*16

Chin ups
BW*5*8
Superset with:
Push ups
BW*5*20

Yup. fatman's still got it.

22/7/13 PULL

Damn nigga. feel so weak.

Snatch grip deadlifts
141*1*3
121*7*3

Pendlay rows
91*6*6

Rows (plate weighted unilateral rowing machine)
35(per side)*5*8
25*1*20

Underhand grip lat pulls
85*4*10

Dumbbell rows
30*3*20

Lat pulls (plate weighted unilateral lat pull machine)
35*3*16

Back hyperextensions
(0, 16, 21, 26, 31)*12

Leg raise
BW*6*12


As you can see, followed the 76543 template (sort of), but felt like insufficient volume, so i added some stuff. sooooo damnnnnned weaaaak. especially my lower back. i guess this is what i get for not doing sufficient lower back work for months. time to change that.

21/7/13 Shoulders

Just an update before getting on with the log. 88kg today on empty stomach. Really crossing fingers, perhaps i can hit 90 in a month or so.

Been pretty undecided regarding how to program my training now. Bryan's template sees me doing a 2 on 1 off, 2 on 1 off cycle, the program itself is sound but i'd like something with more training frequency. So i've decided to start on legs push pull. yup, i'm splitting my push and pull up. I guess the reason why my lower body is slightly more developed than my upper body is the inordinate amount of time i spend on them (1 day lower, 1 day upper, push+pull).

As for the exercises, sets, reps, that sort of thing, i decided to do something similar to CT's star complexes, except that i'm starting with the explosive stuff and ending with the high rep stuff. Something like this: 7*3(Power), 6*6(Strength), 5*8(hypertrophy 1), 4*10(hypertrophy 2), 3*20(isolation)
Actual sets/reps may vary depending on situation/mood. Tried it out today with shoulders.

Warm up:
Rotator cuff stuff
Face pulls 30*5*12

Push Press
96*7*3
Superset with:
Pull ups
BW*7*6
I'll be splitting up the push and pull, but i still like the feeling of adding some pull ups immediately after push work. The weight i used for the push presses was too much. My wrists were sore, my right shoulder (the troublesome one) felt really weird when the weight came back down, and i locked out, but didnt hold it there cause it would take too much energy and would kill my spine. Shall lower the weight the next time. 

Klokov press
56*6*6
Superset with:
Pull ups
BW*6*6
These felt really good. The weight was perfect, just the right amount of this-shit-will-be-the-death-of-me, but minimal grinding.

Narrow grip bench
86*5*8
Hypertrophy set 1, for dem triceps. Also a bid to increase bench frequency, otherwise i'll only be benching once in 8 days :O. Also a very good weight, bit of a grind on the last rep of the last two sets though. 

Klokov Bradford press
41*4*6
This was the good part. The highlight of my training session. My triceps were tired, delts were tired, so i really felt these in my delts. even had some of that lactic acid action. awwww yeaaaahhhhhh.

Delt raises
8*20, 25, 30
The final exercise, isolation work, was supposed to be 3*20, but the weight i chose was too light, so i just increased the reps abit. Sufficient burn.


To sum things up, moving down the strength curve, from explosive to high rep, seems to work pretty well for me (for now at least), so i shall implement it for my PULL day tomorrow.

19/7/13 Upper Body

Warm up: Rotator cuff stuff, Face pulls 30*3*16

Incline bench
91*6*6
Superset with:
Pull ups
BW*8*8
Kind of a PR on the incline bench. Starting to feel good. 

Klokov bradford press
46*5*5
Superset with:
Lat pulldown (plate weighted unilateral lp machine)
40(per side)*5*10
As previously stated, one rep on these presses has the bar moving over the head twice. So it was more like 10 reps? Really hits the delts. Felt them after the session despite not doing any isolated delt work

Decline dumbbell bench
30*5*16
Superset with:
Pendlay rows
81*5*8
Dem declines strangely made my right shoulder feel weird. Hmm.

Chest press(plate weighted unilateral cp machine)
32.5(per side)*5*10
Superset with:
Machine rows
68*5*10
Felt my rear delts on the rows. Interesting. Guess i must be doing something right? haha

18/7/13 Lower Body

Muscle snatch
66*7*3

Paused front squat(3 sec)
96*6*6

Paused back squat(3 sec)
116*5*5

Single leg press
(40, 45, 50, 55, 60)*12

Leg raise
BW*5*10


Three hours after my training session, my quads are cramping so badly. Loving it. Really gotta focus when doing muscle snatches, so many things to remember. Front squats felt really good, starting to get comfy with the clean rack position. Bar speed could have been faster for the back squats, but i guess my quads were already pretty damn shagged from the front squats. Simple training session today, not too many exercises, but effective as hell.

16/7/13

Warm up: Rotator cuff work, face pulls

Klokov press

66*7*3

Superset with:

Pull ups

BW*10*7

Klokov Bradford press

48.5*5*5

Superset with:

Chin ups

BW*5*8

Incline dumbbell bench

30*5*12

Superset with:

Smith machine rows

(60, 62.5, 65, 67.5, 70)*12

Dips

BW*5*12

Superset with:

Machine rows

68*5*10

Leg raise

BW*3*10

Superset with:

Standing cable crunch

30*3*10

Dumbbell curls

16*3*12

Superset with:

Dumbbell pullover

30*3*12

Back from KL yesterday night. Three days of eating junk. Felt so good to be back in the gym, that i didn't feel like stopping haha. 

12/7 Push Pull

Incline bench
96*6*4
1*3
Superset with:
Pull ups 
BW*7*8
Failed the last rep of the seventh set. was shooting for eight sets. another time. 

Decline dumbbell bench
30*5*16
Superset with:
Supinated grip barbell rows
61*5*10

Chest press
(30, 32.5, 35, 32.5, 30)*12
Superset with:
Standing cable row
(30, 32.5, 35, 32.5, 30)*12

Dips
BW*5*12
Superset with:
Machine row
60*5*12

11/7 Posterior Chain

Snatch grip deads
56*5, 76*4, 96*3, 116*3
126*2, 131*2

Deadlift
176*7*2
Went a little overboard with the warm up volume. Should keep it lower next time. 

Seated Hamstring Curls
60*3*20

Hyper extensions
BW*3*20
Lactic acid of peace

10/7 Core, Delts, Arms

Rotator cuff work

Paused front squat (2 seconds)
(56, 66, 76, 86, 96)*5
106*3*5
BOOYAKASHA. haha my whole body was quivering like mad between the last few reps of the last set. Good stuff.

Face Pulls
30*3*16
I find that the rotator cuff work i've been doing (courtesy of Serious Sam) has really helped my shoulder mobility. My range of motion on face pulls has increased from just doing the rotator cuff stuff for three training sessions. GAINZ.

Overhead rear delt cable flyes
7.5*5*10
Superset with:
Klokov Bradford press (lolwut)
46*5*5
Before you question this weird frankensteinish amalgamation of names, check this out:
http://www.youtube.com/watch?v=vvPe_FQmFBg (can't seem to add the video to the post. oh well)
This phat bish of an exercise, she's a keeper. My delts were twitching (in a good way) after the workout. haha. p.s: (1xBehind neck press)+(1xOverhead press) constitutes 1 rep

Barbell curl
36*5*12
Superset with:
Cable tricep ext
30*5*16

Leg raise
BW*5*10
Superset with:
Standing ab crunch
30*5*10

8/7 Squat+Bench, 9/7 Push+Pull

8/7
3 sec paused squat
(96, 106, 116, 126)*3
131*2, 136*1, 141*1, 143.5*1
121*5*3

Rotator cuff work

Face pulls
30*5*12

2 sec paused bench
106*7*3
Superset with:
Neutral grip Pull ups
BW*10*8

Narrow grip bench
86*5*8
Superset with:
Wide grip lat pulldown
60*5*12

Delt raise dropset
(10,8,6)*3*AMRAP


9/7
Rotator cuff work

Muscle snatch
46*5, 56*3, 66*3, 61*4, 56*5, 51*6
Used the 10kg plates for this, so it was sort of a deficit muscle snatch. Shag.

Shoulder circuit:
Face Pulls - (30, 32.5, 35, 37.5, 40)*12
Behind neck press - 51*(3, 4, 5, 6, 7)
Overhead press - 51*(6, 7, 8, 9, 10)

Standing cable row
(30, 32.5, 35, 37.5, 40)*12
Superset with:
Pull ups
BW*5*6
If you don't know what a standing cable row is, check out furiouspete's most recent video of his back workout with rob and dlb. Don't need alot of weight to feel this one. 

Dumbbell incline bench
30*5*12
Superset with:
Smith machine yates row
60*5*12

Dips
BW*(16, 14, 14, 14, 14)
Superset with:
Stiff arm lat pulls
25*5*12

2/7 Push+Pull, 3/7 Squat + Bench, 4/7 Push+Pull, 6/7 Lower Body

Ah shucks this is what happens when you're lazy and put off updating your training log :/

2/7

Push Press 96*7*3

Superset with:

Pull ups BW*8*7

Seated dumbbell press 30*6*8

Superset with:

Lat pulls (plate weighted unilateral lat pull machine) 40*6*10

Incline bench 73.5*3*8

Superset with:

Supinated grip rows 66*3*12

3/7

3 second paused squat (96, 106, 116, 126, 131)*3, (133.5, 136)*2

Crazy shit. Since i'm not looking to compete, and i thus don't need a big number to stroke my ego, gonna be doing solely paused squats from now on. 

1 second paused front squat (56, 66, 76, 86, 96, 101)*6

Face pulls 30*5*12

Bench 106*(6, 5, 4, 3, 3)

Superset with:

Chin ups BW*5*8

Man, my bench is getting shitty again. Could be due to the push presses the previous day. Perhaps i should switch to hypertrophy for awhile.

Chest press machine 30*5*12

Superset with:

Chest supported dumbbell rows (16, 18, 20, 22.5, 25)*12

4/7

Face pulls 30*3*12

Shoulder press 66*6*6

Superset with:

Pull ups BW*8*8

Behind neck press 51*5*8

Superset with:

Lat Pulldown (plate weighted uni lat pull machine) 40*5*10

Dips BW*5*15

Superset with:

Pendlay rows 56*5*12

Leg raise BW*3*10

Superset with:

Standing cable crunch

30*3*10

6/7

Snatch grip deads (101, 111, 121)*3

Deadlift (121, 131, 141, 151, 161)*5

Superset with:

Face Pulls up to 40*12

Snatch grip pulls make normal deadlifts feel like whut. 

Single leg press (40, 50, 60, 70, 80)*8, 70*10, 60*15, 50*18, 40*20

Superset with:

Neutral grip lat pulls up to 85*12

Dips BW*5*15

Superset with:

Leg raise BW*3*10 & Standing cable crunch 30*3*10

30/6 Upper body, 1/7 Arms, core

30/6
Bench
116*3, 113.5*3
111*4, 108.5*4
106*5, 103.5*6, 101*7
Superset with:
Seated cable rows
60*7*10
Yes it looks retarded. I have no idea what i was doing. I really should start on Bryan's program soon. HAHA. Just wanted to get some volume in.

Incline dumbbell bench
30*5*12
Superset with:
Smith macine supinated rows
(60, 65, 70, 65, 70)*12

Rear delt raise
10*12, 12*12, 14*8, 16*8, 14*10, 10*20

Dumbbell muscle clean & press (three weights done consecutively)
(10, 12, 14)*8
(12, 14, 16)*6
(14, 15, 18)*5
(16, 18, 20)*4
(18, 20, 22.5)*3
Superset with:
Single side rows (plate weighted unilateral rowing machine)
(30, 32.5, 35)*12
30*16
The muscle clean and press really tests grip strength. Liked the feel of them. Really should start adding more dumbbell work into shoulder training.

Dips
BW*3*12
Superset with:
Wide grip lat pulls
(50, 55, 50)*12

Cable lat raise
7.5*5*12


1/7
Snatch grip deadlift
56*6, 76*5, 96*4, 106*3, 116*3
96*6*6
I'd count these as a full body lift. (save for pecs, biceps, whatever) The amount of tension generated is INTENSE. Was perspiring like cray. 

Hammer curls
20*3*12

Incline curls
12*3*12

Barbell curls
31*3*16

Isolation curls
10*3*16
Really like ending off bicep work with these. 

Cable tricep ext
30*3*20

Leg raise
BW*10*10
The last few sets were crazy. had to pause and catch my breath between the last few reps. 

Standing cable crunch
30*3*12

So..... I haven't done bicep work in forever. Thought it was about time to do some.

28/6 Push+Pull, 29/6 Lower Body Massacre

28/6
Warm up + Pre-exhaust:
Lateral Raise
(6, 8, 10)*16
Superset with:
Face Pulls
30*3*16

Behind Neck Press
26*12, 36*10, 46*8, 56*6, 66*2
51*3*10
Superset with:
Pull ups
BW*8*8
The pre-exhaust worked. this shit hit my delts like a freight train TO THE FACE. 

Incline Bench
36*12, 46*12, 56*10, 66*8, 76*6
Superset with:
Lat Pulls (Plate weighted unilateral lat pull machine)
40(per side)*5*12

Incline Bench
86*5*5
Superset with:
Strict Barbell Rows
66*5*12

Narrow grip bench
86*2*8
Wide grip bench
71*2*12
Superset with:
Rows (plate weighted unilateral rowing machine)
30*4*12

Chest Press (machine)
(15(per side), 20, 25, 30)*10
35*8
40*8
Superset with:
Machine rows
60*6*10

Tried something different today. Instead of strictly vertical/horizontal pushing+pulling, i started with vertical and moved down to horizontal, then topped it off with accessory work for chest. Might do it the other way for my next upper body sesh, i.e. start from horizontal and move up to vertical pushing+Pulling.



29/6
Muscle Snatch
56*7*3
First time trying these. Holy shit they made me perspire like mad. Not that i didn't previously, but this made me appreciate the beast that is klokov all the more. Go check out his channel, he muscles 110 overhead for 2 reps with SUCH EASE. ridiculous. 

Power Clean
96*5*3
Maintaining strength. Satisfied. Can't push too hard, sports camp just finished. 

Paused front squat (2 seconds)
(56, 66, 76)*6
86*4
96*3
101*2
106*2
Not impressive, but 106 felt good, so i feel good. 

Paused back squat (3 seconds)
(106, 116, 126*3)*3

Single side leg press
60*5*12
Holy shit these were killer. 

22/6/13 Misc

Bar was either 20 or 16 kg, didn't bother to check. shall take it as 16kg

3 Sec Paused squat
126*5*3
Intermittent with:
Behind neck press
45*5*12

Hammer curls
20*3*12

Dips
BW*3*16
3 second eccentric

Bicep curls
7.5*3*16


Trained at khatib gym today with max. soso day.

19/6/13 Horizontal Push+Pull

Warm up:
Face Pulls
25*16
30*12
35*10
40*10

Bench
(106, 111, 116)*3
121*1*2
116*2*3
Superset with:
Rows (plate weighted unilateral rowing machine)
30(per side)*8*12
the rows left me pretty out of breath, so i might have to use less weight, do less reps, or just do pull ups the next time i bench heavy. 

Narrow grip bench
91*2*10
Wide grip bench
73.5*1*15
76*1*12
Superset with:
Strict barbell rows
66*5*12

Incline bench
61*5*10
Superset with:
Seated cable rows
60*5*12

18/6/13 Lower Body

Snatch
73.5*7*2
Aww yeah

Clean
96*5*3
Aww yeah pt.2

Front squat
61*10*5
Upper body (wrist, shoulders, whatnot) completely fried from yesterday's push presses, as well as today's snatches and cleans, so just did some light front squats to get used to the racking position and loosen hip flexors. 

Seated hamstring curls
73*3*20

Leg raise
BW*5*12

Standing cable crunch
35*5*8

Simple training sesh, but in no way easy. Had fun, never used this much weight for multiple sets on snatch before. Plus, i wasnt wearing platform shoes today, just jack purcells.

17/6/13 Vertical Push+Pull

Warm Up:

Face Pulls

35*3*12

Push Press

101*3*2

96*3*3

86*3*4

Superset with:

Pull ups

BW*12*8

Behind neck press

56*5*5

Superset with:

Lat pulls (plate weighted unilateral lat pull machine)

40(per side)*5*10

Lateral raise drop set (only one, pressed for time)

14*20, 10*20, 6*30

13/16/13 Lower Body

Snatch Grip Deadlifts (on 4" plate)
(96, 106, 116, 126)*3
136*5 (more like a cluster set, round 10 seconds between each rep)
126*3*5

Unilateral leg press
60*5*12

Leg raises
BW*5*12

Hypers
BW*3*20
Superset with:
Standing cable crunch
35*3*16

Barbell curls
31*2*20
Superset with:
Dips
BW*2*20

12/6/13 Horizontal Push+Pull

Incline Bench
96*7*3
Superset with:
Pull ups
BW*12*8
FKYEAH. round a week ago i was doing 86 for triples and feeling shitty. Didn't even have anyone help spot or unrack today. Pleased.

Narrow Grip Bench
86*2*10
Wide Grip Bench
76*2*15
Superset with:
Rows (Plate weighted unilateral rowing machine)
40(per side)*4*12

Chest Press (plate weighted unilateral press machine)
(20, 25, 30)*12
(35, 40)*10
(45, 50)*8
Superset with:
Seated cable row (non-fixed handles)
55*7*12

10/6/13 Lower Body

Snatch
(56, 66)*3
(76, 81)*2
(61, 63.5, 66)*3
Fuark, second rep on the 81 wasn't clean (get it? haha. okay sorry). Had to lock it out with triceps. Still satisfied. Never actually snatched above 80 before.

Clean
98.5*7*2
FK YEAH. Failed second rep of sixth set. Took a few breaths, went at it again and got it. 

Front Squat
66*6
76*5
86*4
96*3
101*3*3
61*5*12
All i could feel was the strain on my wrists from the racking haha. Really gotta get used to that. 

Leg raise
BW*5*12


Good day today. Funny how there are two platforms in my gym, and today about 7 people were using the other one, taking turns to squat and deadlift. If they asked me i wouldn't have minded sharing haha. Most probably taking a break tomorrow. Don't want to burn out anything, also want to bench in a rested and fresh state.

9/6/13 Vertical Push+Pull

Warm up:
Face Pulls
35*3*12
Superset with:
Delt raises
8*3*12

Behind neck press (from rest on traps)
61*10*5
Superset with:
Pull ups
BW*10*8

Overhead press (from dead-stop)
56*5*10
Superset with:
Lat pulldown (Plate weighted unilateral lat pull)
40(per side)*5*12

Side rows
(10, 14, 18, 22.5)*12

Single side lat pulldown
30*3*12
Superset with:
Dips
BW*3*16

Rear delt raises
10*3*20


Good session. mad grind on the last rep for the last few sets of behind neck presses. Did side rows in place of delt raises, and single side lat pulls instead of rope pulls because i was bored and felt like doing something different.

6/6/13 Horizontal Push+pull

Bench
111*7*3
Superset with:
Rows (plate weighted unilateral rowing machine)
(35, 40, 45, 50, 35, 40, 45, 50 per side)*8
Was pretty worried, cause first set on the bench was abit slow, and i didn't have anyone to help me unpack/spot today, but the later sets were better. 

Narrow grip bench
88.5*2*8
Wide grip bench
71*2*15
Superset with:
Pendley rows
(61, 71, 81, 91)*12
Felt really good on the narrow grip bench, like it activated both the chest and the triceps more so than normal bench.

Incline dumbbell bench
30*5*10
Superset with:
Machine rows
60*5*12
By this point my triceps were pretty fatigued.

Cable tricep ext
30*3*12
Superset with:
Barbell curls
31*3*12

5/6/13

Snatch
71*5*2

Clean
96*6*2
96*1*3

Front squat w 2 sec pause
96*1*4
96*3*3

Front squat
76*3*10

update

1/6/13
Steep incline bench
86*10*3
Superset with:
Pendley rows
up to 101*6

Narrow grip bench
86*2*10
Wide grip bench
73.5*2*12
Superset with:
Neutral grip pull ups
Bw*4*12

Incline bench
58.5*3*8
superset with:
Machine rows
60*3*12

Cable lat raise
7.5*5*16

Lat raise pyramid
from 1kg to 10kg, back down to 1kg, all 10 reps, no rest


2/6/13
Squat
136*4, 141*3, 146*2, 151*1
136*5*4

3 sec Paused Squat
101*5*5

Single side leg press
20(per side)*4*12, 1*20

Core circuit - 3 sets
Leg raise *12
Decline crunch *16


3/6/13
Press
71*(6, 5, 5, 4, 4, 4, 3, 3, 3, 3) (for a total of 40 reps)
Superset with:
Pull ups
Bw*14*7

Behind neck press
51*5*8
Superset with:
Lat pulls(plate weighted unilateral lat pull machine)
40(per side)*5*12

Dips
Bw*5*12
Superset with:
Rope Pulls
5*35m

update

27/5/13
Snatch
61*3
66*3
71*3

Clean & Push Press
71*3
76*2
81*2
86*2
91*2
96*7*1

Behind neck press
56*6*6
Superset with:
Pull ups
BW*7*8

Delt circuit - 3 sets
Rear delt raises
Lateral raises
Dumbbell press

Lat pulls (plate weighted unilateral lat pull machine)
40(per side)*3*16

Core circuit - 3 sets
Leg raises
Crunches


28/5/13
Bench
101*10*5
Superset with:
Rows(plate weighted unilateral rowing machine)
Up to 45(per side)*10

Squat
126*10*5

Dips
BW*10*10

18/5/13 Deadlift + Bench

Deadlift
146*5
166*3
126*6*6
Lower back still fked up from the cleans on thursday. Bad idea to deadlift today, but leaving for china tmr, so no choice. 

Bench
108.5*7*4
108.5*1*3, 1(last rep after 30 seconds)
Triceps still fked up from push presses. should have nailed that last set. 

Narrow grip bench
86*2*8

Wide grip bench
68.5*2*15

Dips
Bw*4*10
Bw*3*9
Bw*3*8
(for total of 10 sets)

Thats it. simple session, lower back super tight and pumped (not sure if right word) now. Oh well. Seriously looking forward to coming back from china and starting on a proper program.

26/5/13 Lower Body Misc

Snatch
56*3*5
light stuff, sort of a pre-cursor/warm up for dem cleans.

Clean
96*7*2
AWW YEAH 

Squat
(56, 76, 96, 106, 116)*8
Dead tired from the cleans, so didn't rep out with heavy weights.

Paused squat (<3 sec)
126*5
136*3
136 was hell. I mean it. HELL. Didn't pause that long, just long enough to remove tendency of muscle elasticity

Front squat
(56, 61, 66, 71, 76)*10

Leg raise
BW*6*12

Push press
(71, 76, 81, 86)*5
91*3
96*3*3
pretty happy with this shit. k scratch that i was ecastatic after hitting this shit. Never put anything above 90 over my head before. woo. Was supposed to be done for the day after dem leg raises, but was training my friend, so i got carried away.

Incline bench
56*5*10
Superset with:
Lat pulls(plate weighted unilateral lat pull machine)
40(per side)*5*12
Hmm, yeah, no idea why i did these too. Esp since ytd was shoulder day and tmr is bench day. gah. Same as above, got carried away while training friend.

Standing cable crunch
25*3*20


K slightly more volume than usual today. Pretty happy with how i did on the cleans and the push presses. Feels good passing knowledge on to friends. Especially knowledge attained via hard work and personal experience. Tried and tested, nomsayin.

15/5/13 Vertical Push+Pull

Overhead Press
76*7*4
76*1*5
Superset with:
Pull ups
BW*10*7
FK YEAH PR (sorta) 

Behind neck press
51*3*8
Superset with:
Lat Pulls (plate weighted unilateral lat pull machine)
40(per side)*3*12
Mid back felt pretty weird during the presses, not really strained, just slightly sore. hmmmmm. wasn't an issue but it did affect my focus slightly.

Side rows
18*5*16
Need to fix these. different feeling on the left side, like i'm better able to activate my right delt.

Rope pulldown machine
40m*5 sets


Good session, max came over to use the NUS gym. Pleasantly surprised that i didn't lose that much pressing strength after more than one week of no lifting. I guess rest does help.

BACK IN THE GYM

BACK FROM TAIWAN. HELLOOOOOO SQUATS

14/5/13

Squat
146*7*3
Felt good, fast.

Paused squat (5 sec)
121*5*3
Pretty comfy in the hole, but every rep was a real battle, getting out of the hole and shit. Can't say this enough, pausing is really good for building 1)confidence in going BALLS DEEP, 2)out-of-hole strength, and 3)practising the correct movement pattern, since descent has to be controlled, and you gotta fight to ascend WHILE bracing your core to prevent lower back from rounding. 

Unilateral leg press
up to 80*1*12
Went as deep as possible on these, really good for glute and hamstring work, especially since im a quad dominant squatter. 

Quick workout today, went for lunch with a friend after. Glad that i didn't lose that much strength. Weighed in at 87kg today.

5/5/13 Horizontal Push + Pull day

Bench

101*8*6

Superset with

Rows(plate weighted unilateral row machine)

Worked up to 42.5(per side)*10 reps

Instead of rowing both sides simultaneously, i tried doing it one side at a time. felt good, usually when i row both sides simultaneously my pecs feel pretty weird against the bench since i let the weight hang and let my lat stretch out for awhile at the bottom. 

Narrow grip bench

81*2*8

Wide grip bench

66*2*16

Superset with:

Cable rows

65*4*12

Incline press

66*3*8

Superset with:

Modo/alberto rows

30*3*12

Stole this from oguscake. http://www.youtube.com/watch?v=IsrSuuxZFMA check it out @ 5:30

Dips

BW*3*12

Superset with:

Machine rows

50*3*12

After that trained ian abit. oh yeah, forgot to mention, managed to smuggle ian into the nus gym today mwahaha. So while i was training him i played around with machines ive never touched before, like the plate weighted chest press and the plate weighted shoulder press. gotta say, i can see why they'd be really good for hypertrophy. Pretty safe and stable, user can push to failure without worrying too much about form or whatever the fk. 

Off to taiwan tomorrow morning. hope the hotels we're staying in have gyms. In before i meet frank yang! haha. 

4/5/13 Lower Body ME

Deadlift
176*7*2
141*1*10
Shitty grip, shitty form. Shall lower the weight abit the next session and focus on drilling everything in.

Front squat
worked up to 101*1
Then some singles with 81
Really gotta work on racking the weight over my shoulders and keeping the biatch there, keeping my elbows up, all kinds of shit. pretty interesting feel compared to back squat. Like it. Really bout time to start bringing it back.

Back squat
76*3*10
By this time my core and legs were almost dead, so this weight was enough to make me have to work hard.

Leg raises
BW*3*12
Superset with:
Behind-neck Jerk
Bar*3*10
Added in the jerks (haha added in the jerks) as an attempt to see what happens when i try to generate explosive force at the end of a workout. Just an experiment, which is why i stuck with the bar. 

Good session, really REALLY gotta work on the damned grip. Especially since im pulling with my legs outside my grip, making me grip the smooth part of the barbell. Good for preventing callouses, REALLY BAD FOR GRIP. Looking forward to starting on the program Bryan came up with specially for me. :') no homo. Sadly (oh the irony), gotta wait till next next next week (i.e. three weeks from now) since i'll be going on two trips with la familia.

3/5/13 Celebratory Training Sesh

Last paper today. at 9 bloody am. Was intending to pull after the paper, but was awoken this morning at 6am by a headache. Yeah, not WITH a headache, BY THE FRICKING HEADACHE. hate that shit. shall rest one day and pull tomorrow. By rest i mean curl. haha.

Face Pulls
30*3*12
Great for warming up shoulder girdle and shoulder prehab. Learnt the hard way, after SNAPPING MY SHIT UP and getting three shoulder subluxations.

Pinwheel curls
20*5*8
Superset with:
Narrow grip bench
76*8
86*8
96*6
101*4
106*3
Decided to add some tricep work in, cause simply curling feels retarded to me. 

Incline Bicep Curls
12*3*15

Barbell Curls
26*16
31*16
36*14
41*12
Superset with:
Overhead Barbell tri ext
26*20
31*18
36*16
41*16
Dropped the bar after the curls to change the grip and immediately did the tricep extensions. 

Delt Circuit - 3 sets with 10kg
Rear delt raise 16reps
Delt raise 16 reps
Dumbbell press 20 reps
These burnt. but they weren't enough.

Isolation curls
10*3*12

Rear delt machine dropset(all sets AMRAP)
(50, 40, 30)
(40, 30, 20)
(30, 20, 10)
Superset with:
Rope pull machine
35m*3 sets
Yeah, i know i said i didn't like the rear delt machine, but since i already did dumbbell rear delt raises in this workout and i felt i hadn't gotten sufficient volume...

Delt raises(30 second rest between sets)
6*12
8*12
10*12
12*12
14*12
Was tip-toeing to get the weight up on the last set haha. 


Yeah, wtf was i thinking. Well, 1)my term just ended, i can do WHATEVER THE FK I WANNA DO. 2)Emphasis was on biceps, a body part that, believe it or not, i haven't trained specifically for the longest time ever. Secondary emphasis was on delts. I haven't exactly been neglecting delts, but i'm not exactly gifted with the clavicles of bill kazmaier either. So i have to work my delts extra hard, and recently i haven't been doing that.

1/5/13 Vertical Push + Pull

Overhead Press
70*6*6
70*2*5
Superset with:
Pull ups
BW*8*8

Behind neck press
50*6*8
Superset with:
Wide grip Lat Pulls
(no idea what weight)*6*10

Side rows
up to 22.5*16

Delt raises
7.5*3*16
7.5*1*20

Trained with #teamtwentytwo today at some carpark gym. (yeah we be on instagram, hashtagging the shit out of everything). Pretty good workout, was supposed to hit 70 for 7 sets of 5, but decided to try for 8 sets of 6, way too shagged haha. One interesting i realised about behind neck presses, the first few sets will feel like shit, then the bar speed just keeps increasing. Mad fast on the last set. Not due to bounce or anything, dare you HIPPIE MOFOS to try bouncing a behind-neck press lol. I set the bar down on my traps between reps. Would have done more side rows if the gym was half as packed, or twice as big, dumbbell area was too crowded. Overall a good session, presses getting stronger, a month or two ago i was hitting 70 for 5 sets of 5 and feeling gassed. DEM GAINS.

30/4/13 Lower Body High Rep

Squat

(136, 141, 146)*3

(151, 153.5, 156)*1

158.5 fail

116*3*10

Came out of hole, lost stability, didn't feel like grinding. Pussy shit day. 

Pause squat (7 sec at bottom)

96*5*3

Unilateral leg press

40*5*12

40*1*20

Sweet lactic acid.

Leg raise

BW*5*10

Standing Cable Crunch

Work up to 35*8, then back down

Seated ham curl

64*3*20

Training session didn't start off that well, 156 was fast, but i think i lost focus on 158.5. The high rep (sort of high rep) squats were more conditioning than anything, so fricking out of breath. Made up for the lacklustre early portion of the session with more volume on accessory work. First time doing unilateral leg presses. Liked it, shall add them in on lower body high rep days. Was supposed to do cleans today, but did them yesterday. Which reminds me, forgot to log that shit. 

29/4/13

Session 1

Klokov Complex (deadlift, clean, front squat, push press, jerk)

86*7*1

FK YEAH. This shit is the bee's knees. Didn't go spectacularly heavy, but really effective full body workout

Session 2

Clean

96

101

103.5

106(failed, caught bar but couldn't hold it fuark)

96*3*1

"Why two different sessions?", you might ask (or you might not. whatever.) Wasn't intending to train yesterday, but was so sick of studying, and the gym was just a 3 minute walk away, so i just went in to get some shit done. Really good shit, being able to train when you get bored of studying. Training with #team22 tomorrow, looking forward to that. 

28/4/13 Horizontal Push + Pull

Bench
93.5*7*7
Superset with:
Rows(plate weighted unilateral rowing machine)
Pyramid up to 40 per side*8*8
First few sets, bar flew up tremendously fast. Things started slowing down at the fourth set. Last rep on seventh set was a grind. Also, chose not to superset my bench sets with barbell rows as i realise it wears me out and my bench performance takes a toll. 

Narrow grip bench
76*2*16
Wide grip bench
61*2*16
Superset with:
Seated cable rows
50*4*12
All about the stretch and squeeze on dem rows (for the hoes).

Incline dumbbell press
30*3*10
Superset with:
Rear delt flyes (rear delt flye machine)
32*3*12
First time using the rear delt flye machine. Have to say, even though it allows me to isolate the rear delts and upper back area, felt like a pussy using it. There's something about delt work and dumbbells that just feels better. Think i'll only use this when i get bored with dumbbell delt work.

Unilateral cable tricep extensions
15*3*10
Superset with:
Machine rows
50*3*12


Pretty good workout, think i look pretty swole in the mirror (lol). Weighed myself (for the first time in very long). 86.6kg, not too bad considering i stopped taking protein powder for bout two months.

27/4/13 lower body DE

Snatch
76*3*1
First two were okay. For the last one the bar stalled bout 15cm from lockout, had to press it up. Gotta work on the speed of the pull, and also getting under the bar. 

Squat
141*3*3
These felt like complete RUBBISH. 

Speed squat(30 sec rest between sets)
111*10*2
These were markedly better, but that was expected, cause they were so damn light. Still, good conditioning work, focused on getting the bar up as fast as possible.

Snatch grip high pulls
(71, 76, 81, 86, 91)*3
Focused on the speed of the bar off the floor.

Core circuit - 3 sets (no rest between sets)
Leg raises - BW*3*12
Hyper-extensions - BW*3*16

Standing Cable Crunch
30*1*20


No idea why the squats felt so shitty today. Can think of a few POSSIBLE reasons, but they all sound like excuses in my head. Wonder if i'm getting weaker. I've been sitting a shitload since the previous training session, so my hip flexors were tight as a virgin. I think i did one too many warm up sets (used 56 for like 3 sets of 12), and even did a set of '1.5s'. By the time I got to 120, already had some lactic acid in my legs, which was pretty stupid. Also, not sure if there's any connection, but since i only take creatine during workouts, i haven't taken creatine for 3 days, so maybe my body was low on that shit. Oh, went low carb yesterday too. K time to get back to squatting 140 for 6 sets of 6 soon. Feel like my squat and bench are slowly deteriorating, while my OH press and deadlifts are improving.

Twain, max and gang are starting on the Cube program this week, really wonder if i should join them or continue on my frankenstein's creation of a program. My last run with low frequency (training each lift once a week) didn't go so well.

23/4/13 Vertical Push + Pull

Overhead Press

66*(7, 7, 6, 7, 6, 7)

Superset with:

Pull ups

BW*8*8

Going back to higher reps kills man. 

Behind neck Press

56*5

46*2*8

41*1*10

Superset with:

Lat Pulls (plate weighted unilateral lat pull machine)

40*4*12

Delts and triceps exhausted from the pressing, the behind-neck press reps were significantly slower and more difficult than last sessions.

Delt raise pyramid

(4, 6, 8, 10, 12, 14, 16)*12

14*14

12*16

10*18

8*20

6*22

4*30

Always find it entertaining how 4kg can make me a lil bish

Seated rear delt raise

10*3*20

Superset with:

Lat pulldowns(wide grip)

65*3*10

Cable tricep extensions

5 set (can't rmb weights/reps)

Superset with:

Rope pull machine

5 sets * 30m

That rope pull machine is pretty good shit. Good training for pain tolerance, grip, and general arm+lat builder. Lactic acid bonanza, practically cardio for upper body. 

FINALLY DONE WITH (almost all) FRICKING SUBMISSIONS! BACK TO THE GYM TOMORROW WHEW.

22/4/13 Lower Body ME

Squat(Singles)
136, 141, 146, 151, 156
136, 141, 146, 151, 156
136, 141, 146, 151, Failed final 156 attempt

Deadlift(Singles)
176, 181, 188.5, 191

Deadlift(Back-down set)
150*1*10

Leg raise
BW*5*12
Superset with:
Hyper-extensions
BW*5*16

V-Crunch(Burn-out set)
BW*1*30

Save for that failed squat rep, pretty good session. Pulled with no belt, chalk, or straps. Really gotta start working on my grip though. On 191 the bar started slowly slipping out of my hands after lockout. Was planning to only go up to 188.5 today, but it felt okay, so increased.

Update

14/4/13 Lower Body DE

Snatch
Bar*4, 26*4, 36*3, 46*3, 56*2, 66*2, 76*3*1
Very slow, quite disappointing. Think lower back was still tight and sore.

Squat
(131, 136, 141)*3
(121, 131, 141)*3
(101, 121, 141)*3
Also not as fast as i would have liked.

Speed squat (30 sec rest between sets)
101*12*2
These were really fun. Bar flew up. starting to understand the rationale of DE days.

Snatch grip high pulls
Bar*8, 36*7, 56*6, 76*7*3
Killed my grip

Core circuit - 3 sets
Leg raise BW*12
Standing Cable Crunch 30*12
V Crunch BW*16


15/4/13 Vertical Push + Pull

Shoulder press
76*12*3
Superset with:
Pull ups
BW*12*8
Bar speed on the presses increased halfway through the sets. i think i realised during this session that i press much faster when im not looking at the bloody mirror.

Behind neck press
56*6*6
Superset with:
Plate weighted unilateral lat pulls
40(per side)*6*12
Still have to look at the mirror for behind neck pressing though. something about biomechanics maybe, like looking straight ahead allows for a more efficient movement pattern or some broscience. Really like the plate weighted machines cause they allow me to go heavy without risking anything, and at the same time allow me to consciously stretch and squeeze.

Rear delt raise
(6, 8, 10)*20


19/4/13 Lower Body high rep

Clean
(91, 96, 101, 103.5, 101, 101)*1
FKYEAH CROSSED THE 100 MARK FOR CLEANS. Refrained from trying any heavier, the catch on 103.5 was already pretty intense.

Squat
(116, 118.5, 121, 123.4, 126)*10
Worse than sprint circuits. swear.

5 Sec Pause Squat
101*5*3

Core circuit - 5 sets
Leg raise BW*12
Hyper ext BW*16

Standing Cable Crunch
30*3*12

V Crunch 
BW*3*20

Seated hamstring curls
50*3*20
First time doing seated hamstring curls, machine in thomson has you prone. 

Overall a pretty good workout, started to see some cuts along the quad after the session.


20/4/13 Horizontal Push + Pull

Bench
111*10*3
Superset with rowing stuff
Pendley rows - 86*5*8
alternate with:
Underhand barbell rows - 76*5*8
Bar speed was really slow today, quite sad. Had to rest 20 seconds before the last rep of the last set. Life sucks.

Narrow grip bench - 86*2*6
Wide grip bench - 68.5*2*12
Superset with:
Plate weighted unilateral machine row
30(per side)*4*10
Call me a fag if you must, but this machine is the bee's knees. can really feel the stretch and squeeze. woo. 

Incline barbell bench
56*3*8
Superset with:
Machine row
50*3*12
I actually prefer the machine row to the seated cable row, cause there's a chest rest, which allows me to consciously stick my chest out, thereby intensifying the squeeze in the back. 

12/4/13 Horizontal Push+Pull

Bench
106*9*4
106*1*3
106*1*4
Superset with:
Rows(Plate weighted unilateral rowing machine)
40(per side)*8*8
Tried to do barbell rows during warm up, lower back still super tight from yesterday. So took the opportunity to try out the machines at the gym. Didn't really feel any significant pump or specific muscle used during the sets, but now my entire upper+mid back is feeling it. Good stuff. Oh yeah, my sis helped me unrack and spot on the bench today. So proud. Gotta start getting her to desire breaking PRs and stuff. 

Incline dumbbell press
30*3*12
Superset with:
Seated cable row
105*6, 85*10, 65*20

Dips
BW*5*12
Superset with:
Rows(unilateral machine)
50*5*10
Got a better squeeze with this machine, but can't really go very heavy on this one. Perfect as a finisher. 


Shall give lower back a day to rest tomorrow. Dynamic effort lower body day on sunday.

11/4/13 Max Effort Lower Body

Squat
146x6x3

Deadlift
136*6
156*4
166*3
176*3
178.5*1
181*1
183.5*1
186*1

Leg raise
BW*5*12
Superset with:
Hyper-extensions
BW*5*16

New stance on deadlifts. Saw this matt ogus vid...

Decided to try the stance. Have to say, really comfortable. Feels just nice, not as awkward as sumo, knees don't get in the way as much as in conventional. Shall stick with these for the next few ME days.

9/4/13 Vertical Push+Pull

Shoulder warm up circuit - 3 sets
A) Behind neck press Bar*12
B) Delt raise 6*12
C) Low attachment face pulls 40*8
The weight stack of the cable machine in school is MUCH heavier than the one at thomson. I think its more accurate, too. Which is good, can start doing seated cable rows, the machine at thomson was too light.

Overhead press
Bar*12
41*8
51*6
61*4
73.5*10*4
Superset with:
Pull ups
BW*14*7
K gotta admit, the last reps for the last four sets had some faggot knee-jerking action, so not exactly strict. Really pushing it with the volume man (see what i did there. hah hah.)

Behind neck press
51*6*6
Superset with:
Lat pulldown(Plate weighted unilateral machine)
40*6*12
Starting to really love the plate weighted unilateral lat pull machine. Really allows me to squeeze the shit out of my lats at the bottom. 

Rear delt raise
(6, 8, 10)*12
Delt raise
(12, 14, 16, 18)*12
16*14
14*17
12*21
Rear delt raise
10*14
8*17
6*21
Had to cheat to get the 18s up. But whatever, i find that cheating with heavy weights works well for delts. 

Overhead cable tri ext
(20, 25, 30, 25, 20)*10
Superset with:
Wide grip lat pulldowns
(50, 55, 65, 55, 50)*12
Like i said, weight stack of cable machine heavier than the one in thomson. 

Good session overall, feel that i should have rested longer between the pressing sets, so i wouldn't have to do some ghey mini push presses. Though it was more of the fear of failure than actual failure that caused me to cheat on those last reps. Think tomorrow shall be a rest day, next training session is a max effort squat day, and i don't want to ruin it with my lower back not fully recovered from yesterday.