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
Friday 31 May 2013
Saturday 18 May 2013
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.
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.
Thursday 16 May 2013
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.
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.
Wednesday 15 May 2013
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.
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.
Tuesday 14 May 2013
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.
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.
Sunday 5 May 2013
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.
Saturday 4 May 2013
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.
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.
Friday 3 May 2013
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.
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.
Thursday 2 May 2013
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.
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.
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