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.