Saturday 21st December 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x75kg, 1x80kg, 2x3x70kg

Bench press: 5x40kg, 5x60kg, 2x5x80kg

Wednesday 18th December 2013

Coan bench program week 7 (repeat)

Bench press: 5x40kg, 5x60kg, 3x80kg, 2x100kg, 1x107.5kg, 115kg: 2/1

Close grip bench press: 5x60kg, 5x80kg, 3x90kg, 2x2x100kg, 1x105kg, 1x110kg

Switching to close grip.

Incline bench press: 5x50kg, 5x70kg, 4x80kg, 1x90kg

Triceps pushdown: 5x8-10

Pullups: +20kg: 3, +35kg: 2, 25kg: 5/4

Some cleans and ab work.

Monday 16th December 2013

Monday 16th December 2013

Week 8

Squats: 8x60kg, 10x90kg, 10x120kg, 5x140kg, 6x160kg, 4x170kg, 2x180kg

http://m.youtube.com/watch?feature=youtube_gdata_player&v=J_b3bZqhsWY&desktop_uri=%2Fwatch%3Fv%3DJ_b3bZqhsWY%26feature%3Dyoutube_gdata_player

Pause squats (beltless): 3x120kg, 2x130kg, 1x140kg, 1x150kg

Front squats: 3x60kg, 3x90kg, 2x110kg, 1x120kg, 1x130kg, 3x120kg

Pin squats: 3x90kg, 3x110kg, 2x130kg

Tbar rows: 5x40kg, 5x60kg, 5x80kg, 90kg: 5/3/3

Pendlay rows: 5x60kg, 5x80kg, 5x90kg

GHR situps: 3x8 (+20kg)

Saturday 14th December 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x75kg, 1x80kg, 0x85kg, 3x70kg, 3x2x75kg, 3x3x70kg, 2x1x75kg

BTN press: 5x40kg, 5x50kg, 2x3x60kg

Klokov press: 5x40kg, 2x5x50kg

Barbell rows: 5x60kg, 5x70kg, 5x80kg, 5x90kg

Pullups from different angles: 60

Kroc rows: 3x8 (both)

Wednesday 11th December 2013

Coan routine week 9

Bench press: 5x40kg, 5x60kg, 2x80kg, 1x95kg, 1x110kg, 117.5kg: 2/1

Redoing next week. Couldn't find the proper bar path today.

CGBP: 2x3x100kg

Bench press: 5x60kg, 5x80kg, 3x100kg

Pullups: 15kg: 3, 30kg: 5/4/3

Cleans up to 70kg, Snatch up to 50kg

Tricep pushdowns supertset with curls: 3x8/3x12

Shoulder/elbow mob work

Monday 9th December 2013

Week 7

Squats: 6x60kg, 10x90kg, 10x120kg, 5x140kg, 8x150kg, 6x160kg, 4x170kg

Pause squats: 3x1x135kg

Front squats: 3x60kg, 3x90kg, 1x110kg, 1x120kg, 2x1x130kg, 1x120kg

Pin squats (from sticking point): 3x90kg, 3x3x120kg

Tbar rows: 5x40kg, 5x60kg. 5x80kg, 5x90kg, 3x5x80kg

GHR situps: 15kg: 3x8

Saturday 7th December 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x75kg, 1x82.5kg (PR), 1x75kg, 3x3x70kg

BTN press: 5x40kg, 5x50kg, 2x3x60kg, 5x50kg

Klokov press: 5x40kg, 2x3x50kg

Some cleans, snatches and pullups

Friday 6th December 2013

O-M Week 6

Deadlifts: 5x70kg, 3x100kg, 2x130kg, 4x4x150kg, 2x165kg, 2x185kg, 10x150kg

SLDL: 5x100kg, 5x120kg, 5x130kg

Back extensions: 3x8x32kg

Side bends

Wednesday 4th December 2013

Coan bench routine week 8

Bench press: 5x40kg, 5x60kg, 3x80kg, 1x100kg, 2x3x112.5kg

CGBP: 2x3x100kg

Incline db: 2x5x35kg

Dips: 20kg: 3, 35kg: 8, 40kg: 5,5

Pullups: +30kg: 3x3, 18

Some cleans and snatches

3x8 triceps pushdown

Monday 2nd December 2013

Week 6

Squats: 8x60kg, 10x90kg, 10x120kg, 5x140kg, 8x140kg, 6x150kg, 4x170kg

First 2 reps were easy till I got lazy/tired and relaxed my abs, resulting in good morning-ing the last 2 reps.

Pause squats; 4x3x130kg

Front squats: 3x60kg, 3x90kg, 2x110kg, 1x120kg, 1x130kg, 2x3x120kg

Tbar rows: 5x40kg, 5x60kg, 5x80kg, 4x90kg, 3x90kg, 5x5x80kg

Ab work

Saturday 30th November 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x75kg, 1x80kg (PR), 3x70kg, 3x72.5kg, 2x1x75kg

BTN press: 5x30kg, 5x40kg, 3x50kg, 3x55kg, 3x3x60kg

Klokov press: 5x30kg, 5x40kg, 5x45kg, 3x5x50kg

Pullups: +15kg: 5, +25kg: 4x5, 18

4x8 cable situps.

Friday 29th November 2013

O-M week 5

Deadlifts: 5x70kg, 3x100kg, 2x130kg, 4x4x142kg, 2x160kg, 2x180kg, 10x142kg

SLDL: 5x100kg, 5x120kg, 5x135kg, 3x140kg

Pendlay rows: 3x5x80kg

Back extensions: 3x8

Wednesday 27th November 2013

Coan bench routine week 7

Bench press: 5x40kg, 5x60kg, 4x80kg, 3x100kg, 2x5x107.5kg

CGBP: 2x5x95kg

Db incline: 40kg: 3/6

Dips: 30kg: 5/5/10

Triceps pushdown: 8/8/8/6/4/3/2 (increasing weight)

Some fun cleans

Monday 25th November 2013

Week 5

Squats: 8x60kg, 10x90kg, 10x120kg, 8x140kg, 6x150kg, 4x160kg

Pause squat: 4x3x125kg

Front squat: 3x60kg, 3x90kg, 2x100kg, 2x110kg, 1x120kg, 1x130kg, 3x2x120kg

Pendlay rows: 5x60kg, 5x80kg, 5x90kg, 5x85kg, 8x80kg

Chest high pullups: 4x10 (alternate grip)

Obliques and abs

Saturday 23rd November 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x72kg, 1x77kg (10s grind on 2nd rep but failed), 2x3x72kg, 2x1x75kg

BTN press: 5x40kg, 5x45kg, 3x50kg, 3x55kg, 3x3x60kg

Quick session.

Friday 22nd November 2013

Pendlay rows: 5x50kg, 5x70kg, 5x80kg, 5x85kg, 3x3x90kg, 2x8x80kg

Barbell rows: 5x50kg, 5x60kg, 2x5x70kg

Pullups: 6x10 (alternate)

Wednesday 20th November 2013

Coan bench week 6

Bench press: 8x40kg, 5x60kg, 5x80kg, 2x95kg, 2x5x102.5kg

CGBP: 2x5x90kg

Db incline: 35kg: 5/7

Dips: 25kg: 5x10

Pullups: 15/12/10/10
superset with Triceps pushdown: 4x8

Monday 18th November 2013

Week 4

Squats: 5x60kg, 10x90kg, 10x110kg, 10x120kg, 8x140kg, 6x150kg

Worst day to have a high fever, but mind over matter.

Paused squats: 4x3x120kg

Front squats: 5x60kg, 3x80kg, 3x100kg, 3x110kg, 2x120kg, 2x1x130kg

Pendlay rows: 5x60kg, 5x70kg, 5x80kg, 5x85kg, 2x5x90kg, 8x80kg

4x10 ring pullups

Friday 15th November 2013

O-M week 3

Deadlifts: 5x70kg, 4x100kg, 2x130kg, 4x4x142kg, 2x160kg, 2x180kg, 10x142kg

In a rush today.

Wednesday 13th November 2013

Coan bench routine week 5

Bench press: 5x40kg, 5x60kg, 5x80kg, 3x90kg, 2x5x100kg

CGBP: 2x5x87.5kg

Db incline press: 2x5x35kg db

Dips: +20kg: 5x10

Pullups: 20/10/10/10/10/10/10/10/10

Triceps pushdown: 4x8

Some snatches, cleans, klokov presses

Monday 11th November 2013

Week 3

Squats: 5x60kg, 10x90kg, 10x100kg, 10x120kg, 8x130kg, 6x150kg

Paused squats: 4x5x115kg

High bar back squats: 5x60kg, 3x100kg, 2x120kg, 1x130kg, 1x140kg

Bar seems too low for high bar. Sticking to front squats.

Tbar rows: 5x40kg, 5x60kg, 5x80kg, 4x90kg, 5x80kg, 2x5x85kg

Pullups: 21, +15kg: 3, +25kg: 5x3

3x8 standing ab pulldowns

Saturday 9th November 2013

Overhead press (Tried with bar resting on hands): 5x40kg, 3x55kg, 1x65kg, 1x70kg, 0x75kg

(Back to rack on shoulders): 3x70kg, 2x72kg, 3x1x75kg, 5x60kg, 5x65kg, 3x70kg

BTN press: 5x40kg, 3x50kg, 4x55kg

Friday 8th November 2013

O-M week 2

Deadlifts: 5x60kg, 3x100kg, 2x120kg, 4x4x135kg, 2x152.5kg, 2x172.5kg, 10x135kg

SLDL: 6x110kg, 8x120kg, 6x130kg

Pendlay row: 5x60kg, 5x70kg, 3x5x80kg

Back extensions: 3x10x20kg

Chinups: 18/10/10/10/10/10/10/10/10/8

Wednesday 6th November 2013

Coan Bench Routine Week 4

Bench press: 5x40kg, 5x60kg, 5x80kg, 2x8x95kg

CGBP: 2x8x83kg

Db incline bench: 2x8x30kg

Dips: 3x5 (+20kg)

Triceps pushdown: 3x8

Dips hurt my elbows a fair bit. Probably from Monday's front squat, where the bar rolled onto my arm. Hence going easy on the assistance for today.

Monday 4th November 2013

Week 2

Squat: 5x60kg, 10x90kg, 10x100kg, 10x120kg, 8x130kg, 6x140kg

Did the rib cage down and abs spring ball thing. Felt faster out of the hole.

Paused squats: 4x5x110kg

Front squats: 5x60kg, 2x80kg, 8x90kg, 5x100kg, 3x110kg, 1x120kg, 1x130kg, 1x140kg

Max out for fun.

Tbar rows: 5x40kg, 5x60kg, 5x5x80kg

Pullups: 18, 20kg: 5x5

Lats too fried to do anymore.

Standing ab pulldown: 3x8

Saturday 2nd November 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x70kg, 1x75kg, 2x0x80kg, 3x3x70kg, 4x65kg, 60kg: 5/8

Btn press: 5x40kg, 5x50kg, 60kg: 5/4/3

Pullups/Chinups alternate: 5x10 (chest height)

Friday 1st November 2013

O-M Week 1 (190)

Deadlifts: 5x70kg, 4x110kg, 4x4x133kg, 2x2x152kg, 10x133kg

SLDL: 3x5x110kg

Pendlay rows: 8x70kg, 3x5x80kg

Back extensions: 8x10kg, 2x10x20kg, 10x32kg

Pullups/Chinups alternate: 10x10

3x10x24kg (kb) (left only)

Wednesday 30th October 2013

Ed Coan Bench routine Week 3

Bench press: 5x60kg, 4x80kg, 2x8x90kg

CGBP: 2x8x80kg

DB incline bench: 35kg: 5/7

Dips: 8, +10kg: 5x10

Db rows: 8x25kg, 8x35kg (each arm), 3x8x35kg (left only)

Monday 28th October 2013

Monday 28th October 2013

Taufiq Squat Program Week 1

Squat: 5x60kg, 10x90kg, 10x100kg, 10x120kg, 8x130kg, 6x140kg

10x120kg damn shag.

Paused squats: 4x5x100kg

Front squat: 3x8x80kg

Back fatigue before legs.

T-bar rows: 5x8x60kg, 3x5x70kg, 5x80kg

Chinups: 20, +15kg: 5, +20kg: 5/5/5/5/4/3

5x8 ab pulldowns and 2x8 reverse crunches

Friday 25th October 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 70kg: 5 (PR)3/3, 60kg: 8/6/5

 

BTN press: 5x40kg, 5x50kg, 3x3x55kg

Coan week 2 light bench day: 5x50kg, 2x10x75kg

Pendlay rows: 5x60kg, 5x80kg, 5x8x70kg

Back extensions: 3x8 

Just trying them out for fun.

Pullups: 10/10/8/8/8/8/8/8

Did some dips but sorts of fuck my shoulders up.

Wednesday 23rd October 2013

Wednesday 23rd October 2013

Ed Coan Bench Routine Week 2

Bench press: 5x40kg, 5x60kg, 3x75kg, 2x10x85kg

CGBP: 2x10x75kg

DB incline bench: 2x10x30kg each

Played around with some Klokov presses for shoulder work.

Dips: 6x10

Terrible. Felt difficult. Haven't did them for ages. Going to start adding 5kg each week now.

DB rows (each arm): 10x20kg, 10x30kg, 2x10x35kg. Left side extra (fix imbalance): 10x35kg, 2x15x25kg

Triceps push down: 4x12x(random weight)

Sort of tired. But I feel that I can add much more if not for time constraints. Talk about severely undertraining.

Monday 21st October 2013

Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 1x170kg, 0x185kg

Deadlits: 5x70kg, 3x110kg, 3x140kg (played with sumo, decided to stick with conventional. Too many adductor issues.), 1x160kg, 1x180kg

Pullups/chinups alternate: 12/10/10/10/10/18/10/10/10/10

Fun session today. Just testing out maxes without any pressure before I go for my tooth extraction on Wednesday after benching.

Saturday 19th October

Saturday 19th October 2013

Did Smith machine BTN presses. (Thats the best I have at my condo gym.) Up to heavy single and 3x8 back off. Triceps push down: 6x6, Seated rows, pyramid up to 1x8 then 5x10.

Thursday 17th October 2013

Thursday 17th October 2013

Deadlift: 5x60kg, 5x100kg, 3x130kg, 2x150kg, 1x170kg, 0x190kg

Maxing out for fun since I'm not going to be training for abit after my extraction. Knew it would be a bad day after 130kg went up very slowly. Fuck.

Did powercleans up to 75kg.

Wednesday 16th October 2013

Wednesday 16th October 2013

Coan Bench routine Week 1

Bench: 5x40kg, 5x60kg, 2x10x85kg

CGBP: 2x10x75kg

Coan calls for incline benching, but the incline bench at my school sucks. The angles are all wrong so did dumbbell inclines instead. 10x20kg, 2x10x30kg

PM session (assistance work)

3x10 Lateral raises, 3x10 front raises, 10x10 triceps push down (GVT)

Monday 14th October 2013

Monday 14th October 2013

Squats: 5x60kg, 3x100kg, 2x120kg, 2x140kg, 1x160kg, 170kg:2/0

Fucking terrible session. 160kg was rather slow on the way up. 170kg first set had very ugly reps, and the second one, I just couldn't get one.

Breathing squats: 120kg (5b), 2x1x130kg (3b)

Working back up to 3x130kg, 1x140kg, 1x150kg, 0x160kg

Pendlay rows: 5x50kg, 3x70kg, 3x5x80kg

Felt very lifeless today.

I'm plucking my wisdom tooth next Thursday. Going to be out for one week or less, so I guess I'll just try 170 again next week.

Friday 11th October 2013

Friday 11th October 2013

Cycle 2 wave 1

Deadlifts: 8x70kg, 3x100kg, 5x115kg, 5x132kg, 10x150kg (e1rm 199kg LOL?!), 5x165kg, 1x180kg

Deficit pulls: 2x3x150kg

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x79kg, 1x75kg, 70kg: 2/3/3/2/1

Some tire flips and prowler.

Wednesday 9th October 2013

Wednesday 9th October 2013 Bench press: 5x40kg, 3x60kg, 2x80kg, 1x100kg, 110kg: 3/3/2 (First rep paused) Failed last rep because I let the bar roll forward at the bottom. Fuck my life. Getting some forearm tendonitis also. I'm guessing because the weight of the bar rolled onto my arms during one of the squat sets on Monday. Close grip bench press: 5x60kg, 3x80kg, 3x5x95kg Squats: 5x60kg, 3x100kg, 2x5x120kg Some cleans up to 60kg till my elbow said no. Endless curls to fix the elbow. PM session 3x10 lateral raises, 3x8 front raises, 5x10 lat pulldowns, 3x8x reverse situps. Yay I can do them unweighted now!

Tuesday 8th October 2013

Tuesday 8th October 2013 8 sets hill sprints

Monday 7th October 2013

Monday 7th October 2013

Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 5x3x165kg

Very hard. Some good mornings here and there.

Breathing paused squats: 60kg (5b), 100kg (5b), 2x1x120kg (3b), 1x130kg (3b)

Pendlay rows: 5x50kg, 3x70kg, 2x5x90kg, 2x8x80kg

Bad form. Squats affected it too much

Chinups: 3x10

Didn't feel like pushing myself.

Saturday 5th October 2013

Close grip bench press: 5x40kg, 3x60kg, 2x80kg, 1x95kg, 1x105kg, 1x110kg, 1x115kg, 3x3x100kg

Haven't maxed my close grip since forever. So that isnt a bad number. Going to increase bench frequency.

Did some powercleans form work, up to 2x70kg

Friday 4th October 2013

Friday 4th October 2013

Cycle 1 Wave 3

Deadlifts: 5x70kg, 3x100kg, 5x125kg, 3x145kg, 5x162kg (e1rm 188kg)

Easy, just capping it at 5. Tried going into a full squat position before extending up. Should be sticking with it.

Joker sets: 1x180kg, 1x190kg, 0x195kg. Meh.

10x125kg, SLDL: 2x3x125kg

Feeling lazy.

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x70kg, 1x75kg, 0x80kg, 70kg: 1/3/1

Some 250 and 300kg tire flips.

Wednesday 2nd October 2013

Wednesday 2nd October 2013

Bench press: 5x40kg, 3x60kg, 2x80kg, 1x95kg, 3x5x105kg

Close grip: 5x60kg, 3x80kg, 3x5x90kg

Light squats: 5x60kg, 3x100kg, 2x5x120kg

Still sore from yesterday's sprints.

Powercleans: Up to 2x1x80kg

Bad form. 2nd pull came too early. Not racking it properly too.

3xbarbell curls for elbow pain.

Evening session

4x10 lateral raises, 4x10 front raises, 6x10 lat pulldowns, 4x10 triceps pushdown, 4x8 curls and 3x10 reverse situps

Tuesday 1st October 2013

Did 7 sets hill sprints. Going to cut them down to once a week from 2-3x, its too taxing on recovery and I'm not a rugby player or a sprinter.

But its rather therapeutic to sprint on a cold quiet evening at an empty carpark. Puts everything tough in your life into perspective. Seeing people I know fall off the training track due to army enlistment, busy work schedules etc is a daily reminder to myself how fortunate I am. Loads of homework and all, lectures, but I'm still able to carry on training. Learnt to stop whining and bitching about the 5hour sleeps I get sometimes. I just eat more and catch naps whenever possible. Seeing how scary work life can be, I'm even more determined to achieve many of my lifting goals before I graduate. 

Read through some of Mehdi's articles about training partners. Arnold spoke about how important Columbu was to his training and how he persuaded Weider to bring him over to the US. I'm lucky to have one at the gym I train at. Knows when to talk to me when I'm having a harsh session and when to tell me to shut the fuck up and go do my set. Helps alot when there's someone screaming at you to squeeze out the last couple of reps too.

Monday 30th September 2013

Monday 30th September 2013

Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 5x5x160kg

5x5 PR. On track to demolish my old PR soon. Anyway today's sets were fucking hard. Was just dead by the 3rd set but managed to find something in me to squeeze out the last 2. Horrible last couple of reps, good mornings and all, but whatever lol. Going to taper down to 3s next week. Tiring.

Pendlay rows: 5x50kg, 3x70kg. 5x5x85kg

Rushed through 3x8 chinups immediately after. Lazy.

Friday 27th September 2013

Friday 27th September 2013

Cycle 1 Wave 2

Deadlifts: 5x70kg, 3x100kg, 3x120kg, 3x147kg, 8x154kg (e1rm 195kg)

Easy but capped at 8.

Joker sets: 3x170kg, 1x185kg, 0x195kg

Meh. Didn't leave the floor lol.

First set last: 14x120kg

Not pushing to 20.

SLDL: 3x5x120kg

Overhead press: 5x40kg, 3x55kg, 1x65kg, 3x3x70kg, 1x75kg, 3x4x65kg Wave back up, 1x70kg, 1x72kg

Close grip bench: 5x60kg, 3x80kg, 100kg: 2/1

Yay done in 5min. Going to start adding more Broz style benching.

Monday 23rd September and Wednesday 25th September 2013

Monday 23rd September 2013

Squats: 5x60kg, 3x100kg, 2x120kg, 1x140kg, 5x5x155kg

First set was the slowest and hardest as bar rolled off. Surprisingly it got better after that. Took an hour for the 5x5 alone.

Pendlay row: 5x50kg, 3x70kg, 5x5x82kg

3x10 chinups.

Lazy.

Wednesday 25th September 2013

Bench press: 5x40kg, 3x60kg, 3x80kg, 1x95kg, 3x6x102.5kg

Very slow grind for last 2 reps.

Closegrip bench: 5x60kg, 3x75kg, 2x8x85kg, 5x85kg

Rest too short for last set hence 5 reps only.

Light squats: 5x60kg, 3x90kg, 2x5x115kg

Glutes still hurt from Monday.

Did some power cleans up to 60kg triples. Form was like an orang utan. Did 2x20 empty bar curls for elbow pain.