9-16/3/18

5 week.

I increased the weight for the new cycle. Since the weight increment for my MP is small (1.25 kg per cycle), so far there is no change with the specific weights for this week. Busted my competition belt doing the last set of deadlifts. Even though on video it didn’t appear to affect the lift, the sudden change forced me to adapt to the loss of belt support midlift, and my back muscles definitely felt that 2 days later as DOMS.

Deadlift:

DL - Up to 180 kg x 6
Power clean - 72.5 kg x 3
Pistols - 2 x 10, 1 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 2 x 22, 1 x 20

Bench:
BP - Up to 97.5 kg x 6
TRX Inverted Rows - 5 x 10
Standing DB Press - 3 x 10, 2 x 9 with 16 kg

Squat:
Squat - Up to 127.5 kg x 6
SLDL - 2 x 15, 1 x 14 with 20 kg
Pallof press - 2 x 10, 1 x 11 x 33 lb
Face pulls - 4 x 10, 2 x 11 x 33 lg

Military Press:
MP - Up to 60 kg x 6
Pullups - 7 x 6, 3 x 5
Pushups with 10 kg plate on butt - 3 x 11

Looking good. But I need to buy a new belt. As I’ve alluded to in my general blog, I’m planning to buy an IPF-grade belt, but that will set me back a grand. I plan to buy it on wage day.

1-7/3/18

Just a deload week (I don’t usually post these). It’s been years since I did face pulls and Pallof presses as the cable stations are always occupied. It’s good to do such prehab stuff once in a while.

Deadlift:

DL - Up to 122.5 kg
Power clean - 72.5 kg x 3
Pistols - 2 x 10, 1 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 2 x 22, 1 x 20

Bench:
BP - Up to 67.5 kg
One arm DB rows - 5 x 10 x 20 kg
Standing DB Press - 3 x 10, 2 x 9 with 16 kg
Face pulls - 3 x 10 x 15 kg

Squat:
Squat - Up to 90 kg
SLDL - 2 x 15, 1 x 14 with 20 kg
Pallof press - 3 x 10 x 33 lb
Face pulls - 6 x 10 x 33 lg

Military Press:
Standing DB Press - 7 x 5 x 16 kg
Pullups - 7 x 6, 3 x 5
Pushups with 10 kg plate on butt - 3 x 11

Gonna go increase the weight for the next cycle and +1 reps for the next cycle.

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21-26/2/18

A relatively good week. I couldn't complete 3 good reps on the deadlift, so I did one extra 1 rep after a 1 minute rest. As usual, my left hand gave out during the intended last set. Thereafter, my left wrist became a bit sore, but luckily it did not really inhibit the performance of the bench and squat. If I do well after exams on Wednesday, I may decide to try and see if there are still places for the upcoming MPA Tournament. Otherwise, I plan to go and increase the weight for the next cycle and aim for just +1 reps throughout. I plan to try to work on that left hand grip during the rest week. ETA - 1 night before written FCAI exams. Damn am I not ready. I can't even focus to read at the moment.

5/3/1 week

Deadlift:
DL - Up to 195 kg x 3, then 195 kg x 1
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20

Bench:
BP - Up to 105 kg x 3
TRX inverted rows - 4 x 10, 1 x 9
Standing DB Press - 2 x 10, 3 x 9 with 16 kg

Squat:
Squat - Up to 140 kg x 3
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 8 kg external rotations - 3 x 10

Military Press:
MP - Up to 65 kg x 3
Pullups - 6 x 6, 4 x 5
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10

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