Jin’s Life

21/12/2006 (night shift)
Workout D

Superset
BB Push Press(kg/rep): 52.5/4, 52.5/4, 45/8, 40/12
Wide-grip Pullup: 10/3, 10/3+1, 2.5/6+1, BW/4+55/3+50/5 (pulldown)

Superset
DB Incline Bench Press: 27.5/4, 25/4, 20/9+17.5/3
Cable Seated Row: 55/4, 55/4, 50/12

DB Upper Body Russian Twist: 17.5/6, 15/6

DB Exernal Rotation: 3 sets 5/8

So-so workout. Was a busy shift. Last workout for ST2. Gonna go off on holiday from tomorrow!

19/12/2006 (No weight)

Deadlift(kg/rep; overhand grip): 100/4, 100/2+1+1(last rep mixed grip), 100/3+1(last rep mixed grip), 75/12

Rack Deadlift (mixed grip): 130/x+120/2, 120/1+1, 120/2

Superset:
Bulgarian split squats (2xDB): 22.5/8, 22.5/10
Back Extension: 2 sets 22.5/10

Hanging leg raise: 15/6, 15/6

Don’t know why it was so hard to do rack deadlifts. The weights felt a whole lot heavier than normal. My CNS must be a little burnt out.

17/12/2006 (Night Shift)

Workout B
Superset:
BB Bent-over Row (kg/rep): 72.5/4, 72.5/4, 67.5/8, 62/12
BB Bench Press: 72.5/2+70/1, 70/3+1, 65/4+2+2, 57.5/8+2+1

Superset:
Chin-up (additional weight, kg/rep): 12.5/2+1+10/1, 12.5/2+10/1, BW/7+2+60/3(pulldown)
DB Shoulder Press: 20/3+17.5/1, 17.5/4, 15/10+2

-Felt weak today after my night shift
- my bench press, and pushing movement in general is still sh*t

Workout A
Squat(kg/rep): 90/3, 90/2+80/2, 90/1+80/3, 70/12

Quarter Squat: 120/3, 120/3, 125/3

Superset:
Good Morning: 55/10, 55/8+2
Dynamic Lunge: 55/10, 55/8+2

Quite happy with myself even though I didn’t make all 4 reps with 90, as this was my 1RM back in 24th of September.
At the end of my 3 workouts, i’ll take a few days “off” then try to establish my new 1RM in all my major lifts

Superset
BB Push Press(kg/rep): 52.5/2+50/2, 50/3+1, 45/8, 40/11+1
Wide-grip Pullup: 2 sets BW+10/3+1, BW/8, BW/6+2+55/4 (pulldown)

Superset
DB Incline Bench Press: 22.5/4, 25/3, 20/8+17.5/4
Cable Seated Row: 52.5/4, 52.5/4, 47.5/12

DB Upper Body Russian Twist: 15/6 (was out of time, kinda tired anyway)

Low day today
Wasn’t really strong

12/12/2006 (68.7kg)

Deadlift(kg/rep; overhand grip): 3 sets 97.5/4, 75/12

Rack Deadlift (mixed grip): 3 sets 127.5/3 (last set last rep – grip slipping)

Superset:
Bulgarian split squats (2xDB): 2 sets 22.5/8
Back Extension: 2 sets 20/10

Hanging leg raise: 15/6, 15/6

8/12/2006 (68..8kg)

Workout B
Superset:
BB Bent-over Row (kg/rep): 70/4, 70/4, 65/8, 60/12
BB Bench Press: 70/3 (no spotter), 70/4 (with spotter), 65/4+1+60/3 (no spotter), 60/7+1+1 (nospotter)

Superset:
Chin-up (additional weight, kg/rep): 12.5/3, 12.5/2+10/1, BW/8+1+55/4(pulldown)
DB Shoulder Press: 20/3, 20/3+17.5/1, 15/9+3

DB Upper Body Russian Twist: 15/6, 15/6

using the proper bench press method. realised that it made my arm reach a bit shorter meaning it was a chore to unrack it.
once I got a spotter to give me a handoff it wasn’t a problem. The 4th rep of 70kg was hard. finding a good spotter was a chore hence the lower preformance on the BP without spotter.

I need to find a training partner.

6/12/2006 (68.4kg)
Workout A
Squat(kg/rep): 87.5/3+1, 87.5/4, 87.5/4, 70/12

Quarter Squat: 3 sets 117.5/3

Superset:
Good Morning: 2 sets 52.5/10
Dynamic Lunge: 52.5/4(L)+6 (lost balance) 10(R), 52.5/10

Planks: 2×60s with 60s rest

Speed Squats: 6 sets of 2-3 reps at 52.5kg

Started using a powerlifting style squat today. First time I am doing this. Might have been having the bar a little too low on the traps, cuz it hurt like hell and was really not balanced, which resulted in the failure of completion of the first set.
Move the bar up a little and it felt a lot better. The wider stance squat felt a little weird at first. I felt like my upper body was leaning forward a bit, especially on the quarter squats. Also my lower back felt a lot better and less stressed on this squat. Now I just need to fine tune my upper body position.