Pullups

11-19/6/19 by Muhammad Amir Ayub

As I continue to battle extreme fatigue from life in general (evidenced by my infrequent updates overall), I believe that this is the first week where I’ve changed my nutrition a bit: I’ve started taking protein powder again. And to survive lifting through the Malaccan hot weather during the daytime, I had no choice but to go shirtless. Minimum reps and cutting down a lot on the accessory work was really all I could afford to do especially as I really crammed the sessions to make time for “life”.

5/3/1 week

Deadlift:
DL - up to 200 kg x 1
Did my accessory work the next day as I was spent
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 107.5 kg x 1
Inverted Rows - 3 x 12

Squat - up to 142.5 kg x 2
Single Leg Deadlifts - 3 x 15 x 20 kg
Side Planks with 8 kg DB External Rotations - 3 x 10

Military Press:
Pullups - 8 x 6
Military Press - up to 67.5 kg x 1

24/5 - 2/6/19 by Muhammad Amir Ayub

Slow to update. Life has been hell, with a lack of time, rest, money, energy. This eventually made me suffer during my 5/3/1 week, which I’ve not updated yet (currently struggling through a deload week). This was the week pre-Raya, and dealing with the troubles associated with my wife’s Caesarean wound breakdown while caring for twin newborns. Not easy at all.

3 week

Deadlift:
DL - up to 190 kg x 4
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 102.5 kg x 4
Smith Machine Inverted Rows - 3 x 12, 2 x 11
Standing DB Press - 5 x 10 x 16 kg

Squat - up to 135 kg x 4
SLDL - 3 x 15 x 20 kg
Side plank with 8 kg DB external rotations - 3 x 10

Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 62.5 kg x 3
Weighted Push Up - 1 x 12, 2 x 11 x 10 kg

14-21/5/2019 by Muhammad Amir Ayub

It’s been challenging training while dealing with my wife’s Caesarean wound breakdown and twins and other children and the hot Melaka weather and not deloading. Just being able to get in any kind of work is good.

5 week

Deadlift:
DL - up to 180 kg x 6
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 97.5 kg x 6
Smith Machine Inverted Rows - 2 x 12, 3 x 11
Standing DB Press - 5 x 10 x 16 kg


Squat - up to 127.5 kg x 6
SLDL - 3 x 15 x 20 kg
Side plank with 8 kg DB external rotations - 3 x 10

Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 61 kg x 6
Weighted Push Up - 1 x 12, 2 x 11 x 10 kg