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.