Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
99kg x 5, 5, 5
Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
62kg x 5, 5, 5
Power Clean
40kg x 5
45kg x 3
50kg x 2
58kg x 3, 3, 3, 3, 3
Friday, August 30, 2013
Thursday, August 29, 2013
Wednesday, August 28, 2013
28 Aug Wednesday - Squat Press
Comment: Underrecovered. Woke up at 9+ but still felt lack of sleep. Napped for 1hour but still felt not fully recovered.
Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
97kg x 5, 5, 5
Comment: Squat bar speed slow.
Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
52kg x 5, 5, 5
Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
97kg x 5, 5, 5
Comment: Squat bar speed slow.
Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
52kg x 5, 5, 5
Monday, August 26, 2013
26 Aug 2013 Monday - Squat Bench Deadlift
Comment: Underrecovered. Woke up a few times at night to take care of Kaye.
Squat
29kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
95kg x 5, 5
Comment: Squat bar speed good.
Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
60kg x 5, 5, 5
Deadlift
60kg x 5
80kg x 3
100kg x 2
115kg x 5
Comment: Deadlift felt draining.
BW: 72.6kg
Squat
29kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
95kg x 5, 5
Comment: Squat bar speed good.
Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
60kg x 5, 5, 5
Deadlift
60kg x 5
80kg x 3
100kg x 2
115kg x 5
Comment: Deadlift felt draining.
BW: 72.6kg
Friday, August 23, 2013
23 Aug 2013 Friday - Squat (Deload) Press
Comment: Underrecovered. Did not sleep well last night. Deload the Squat.
Squat
20kg x 5, 5
40kg x 5
60kg x 3
70kg x 2
90kg x 5, 5, 5
Press
20kg x 5, 5
25kg x 5
30kg x 3
40kg x 2
50kg x 5, 5, 5
Squat
20kg x 5, 5
40kg x 5
60kg x 3
70kg x 2
90kg x 5, 5, 5
Press
20kg x 5, 5
25kg x 5
30kg x 3
40kg x 2
50kg x 5, 5, 5
Wednesday, August 21, 2013
21 Aug 2013 Wednesday - Squat Bench Pull Up
Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
94kg x 5, 3 (fail at 4th rep), 5
Comment: Set #2 was not set up properly, the bar was not stable. Set #3 went up easy. Next session increase as usual.
Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
57.5kg x 5, 5, 5
Pull Up
5kg x 5, 5, 5
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
94kg x 5, 3 (fail at 4th rep), 5
Comment: Set #2 was not set up properly, the bar was not stable. Set #3 went up easy. Next session increase as usual.
Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
57.5kg x 5, 5, 5
Pull Up
5kg x 5, 5, 5
Monday, August 19, 2013
19 Aug 2013 Monday - Squat Press Deadlift
Squat
20kg x 5, 5
40kg x 5
60kg x 3
70kg x 2
90kg x 5, 5, 5
Press
20kg x 5, 5
25kg x 5
30kg x 3
40kg x 2
47.5kg x 5, 5, 5
Deadlift
60kg x 5
80kg x 3
90kg x 2
110kg x 5
20kg x 5, 5
40kg x 5
60kg x 3
70kg x 2
90kg x 5, 5, 5
Press
20kg x 5, 5
25kg x 5
30kg x 3
40kg x 2
47.5kg x 5, 5, 5
Deadlift
60kg x 5
80kg x 3
90kg x 2
110kg x 5
Friday, August 16, 2013
16 Aug 2013 Friday - Squat Bench
Squat
20kg x 5, 5
35kg x 5
50kg x 3
70kg x 2
85kg x 5, 5, 5
Bench
20kg x 5, 5
30kg x 5
40kg x 5
50kg x 5
55kg x 5, 5, 5
Comment: 2 exercises is a good duration. Feels fresh after.
20kg x 5, 5
35kg x 5
50kg x 3
70kg x 2
85kg x 5, 5, 5
Bench
20kg x 5, 5
30kg x 5
40kg x 5
50kg x 5
55kg x 5, 5, 5
Comment: 2 exercises is a good duration. Feels fresh after.
Wednesday, August 14, 2013
14 August 2013 Wednesday - Squat Press Deadlift (Restart)
Squat
20kg x 5, 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5, 5, 5
Press
20kg x 5, 5
25kg x 5
30kg x 5
40kg x 5
45kg x 5, 5, 5
Deadlift
60kg x 5
80kg x 3
90kg x 2
100kg x 5
BW: 71.8kg
20kg x 5, 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5, 5, 5
Press
20kg x 5, 5
25kg x 5
30kg x 5
40kg x 5
45kg x 5, 5, 5
Deadlift
60kg x 5
80kg x 3
90kg x 2
100kg x 5
BW: 71.8kg
Wednesday, August 7, 2013
4 to 13 Aug 2013 - Sick
Fell sick. Sick from Sunday 4 Aug and still not fully recovered now (Wednesday 7 Aug). Now i am trying to backtrack why i got sick.
Friday 2 Aug
Went for prayer meeting.
Reached home about 2130 or so.
Loaded on food for supper.
Slept about 2300 or so.
Saturday 3 Aug
Woke up about 0500 for morning client at 0700.
Napped from 0800-0900.
Started Squat Bench Power Clean at about 1130 and completed about 1300.
Squat felt heavy but all reps were completed.
Missed 1 rep in Power Clean.
Felt fine throughout the day.
Except felt a little irritation deep in my left nostril at the end of the day.
Sunday 4 Aug
Woke up with more intense nostril irritation.
Body felt a little fatigued.
Drank coke in the morning to try to cure it.
By mid afternoon, i felt worse with low grade fever and body ache so i went home to have a nap of a few hours.
Got kerik at night.
Did not sleep well. Had much phlegm.
Monday 5 Aug
Woke up at 1000+, with even more intense nostril irritation and much phlegm in my nose.
No intense physical activity the whole day.
Slept well today. Had less phlegm and was able to sleep quite soon.
Tuesday 6 Aug
Woke up with nose feeling better with much less phlegm.
No intense physical activity the whole day.
But went to the gym to coach a client at 1900.
Something happened at work that bothered me emotionally.
Could not sleep well today, with much phlegm and right-sided headache and painful temple and jaw.
Wednesday 7 Aug
Woke up at 1000+ with nose feeling just slightly better than yesterday.
Still have phlegm which was yellow (heaty) and with traces of blood.
Comment: Possibly not enough sleep the day before Saturday's workout. Maybe i should have had lunch and napped a few more hours before Saturday's workout.
Fast forward to Wednesday 14 Aug
Finally the phlegm have somewhat cleared up. Restarting training today, however i'll probably leave the 3rd exercise blank for the second and third workout of the week most of the time to reduce volume. And i would do Mon-Wed-Fri to leave Saturdays free.
Friday 2 Aug
Went for prayer meeting.
Reached home about 2130 or so.
Loaded on food for supper.
Slept about 2300 or so.
Saturday 3 Aug
Woke up about 0500 for morning client at 0700.
Napped from 0800-0900.
Started Squat Bench Power Clean at about 1130 and completed about 1300.
Squat felt heavy but all reps were completed.
Missed 1 rep in Power Clean.
Felt fine throughout the day.
Except felt a little irritation deep in my left nostril at the end of the day.
Sunday 4 Aug
Woke up with more intense nostril irritation.
Body felt a little fatigued.
Drank coke in the morning to try to cure it.
By mid afternoon, i felt worse with low grade fever and body ache so i went home to have a nap of a few hours.
Got kerik at night.
Did not sleep well. Had much phlegm.
Monday 5 Aug
Woke up at 1000+, with even more intense nostril irritation and much phlegm in my nose.
No intense physical activity the whole day.
Slept well today. Had less phlegm and was able to sleep quite soon.
Tuesday 6 Aug
Woke up with nose feeling better with much less phlegm.
No intense physical activity the whole day.
But went to the gym to coach a client at 1900.
Something happened at work that bothered me emotionally.
Could not sleep well today, with much phlegm and right-sided headache and painful temple and jaw.
Wednesday 7 Aug
Woke up at 1000+ with nose feeling just slightly better than yesterday.
Still have phlegm which was yellow (heaty) and with traces of blood.
Comment: Possibly not enough sleep the day before Saturday's workout. Maybe i should have had lunch and napped a few more hours before Saturday's workout.
Fast forward to Wednesday 14 Aug
Finally the phlegm have somewhat cleared up. Restarting training today, however i'll probably leave the 3rd exercise blank for the second and third workout of the week most of the time to reduce volume. And i would do Mon-Wed-Fri to leave Saturdays free.
Saturday, August 3, 2013
3 Aug 2013 Saturday - Squat Bench Power Clean
Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
95kg x 5, 5, 5
Comment: Bar speed very slow.
Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
63kg x 5, 5, 5
Power Clean
40kg x 5
45kg x 3
50kg x 2
57kg x 3 (+1 failed), 3, 3, 3, 3
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
95kg x 5, 5, 5
Comment: Bar speed very slow.
Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
63kg x 5, 5, 5
Power Clean
40kg x 5
45kg x 3
50kg x 2
57kg x 3 (+1 failed), 3, 3, 3, 3
Thursday, August 1, 2013
1 Aug 2013 Thursday - Squat Press Pull Up
Squat (Low Bar)
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
92kg x 5, 5, 5
Comments: I think i got the grip right this time. Feels strong. :)
Press
20kg x 5, 5
30kg x 5
35kg x 3
40kg x 2
50kg x 5, 5, 5
Comments: Press feels strong. :)
Pull Up
3kg x 7, 7, 7
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
92kg x 5, 5, 5
Comments: I think i got the grip right this time. Feels strong. :)
Press
20kg x 5, 5
30kg x 5
35kg x 3
40kg x 2
50kg x 5, 5, 5
Comments: Press feels strong. :)
Pull Up
3kg x 7, 7, 7
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