##8/4/16
##“Worked Out” In Trousers And Dress Shoes
Press
20kgs x5x10
Behind the neck Press
20kgs x5x10
Well, it wasn’t a planned workout as you can tell, I just decided to just do something since I was passing by.
Alrighty, I’ll be competing in the Singapore Strongman Series - Static Monsters as an amateur on the 7th of May. I’ll be prepping specifically for the show for the next 4 weeks. May God bless my soul.
Best of luck brother. You’ll do fine.
##10/4/16
##Road To Static Monsters Session #1
Deadlift Off The Pins (Below Knee, 1PPG w/ 3 Long Mats)
80kgs x5
100kgs x5
120kgs x3
added straps
140kgs x5
added belt
160kgs x5
180kgs x5
added bands to the sides
180kgs +bands x1
180kgs x5
180kgs + bands x1
Press
20kgs x5
40kgs x6x6
Alright… I wasn’t really sure if I did 6 or 7 reps for most of my sets cause well, I can’t count and I might be stupid. I keep losing track at 4/5 so I just did one extra to make sure.
High Incline Dumbbell Bench
20kgs x15,10,13
A SHIT TON of Curls
Clean and Press w/ Leg Drive
60kgs x3x1
Some Lateral Raises
One Arm Dumbbell Row
20kgs x10
I ain’t gonna start recording my curls in detail, not yet at least. I fucking hate curls, have I ever mentioned that?
Band Pull Apart Over The Course Of The Day : 200
Well, tried out the neutral grip dumbbell press and nope, it was hella fucking hard. Was hella fatigued after the Press and Incline Dumbbell so I figured I’ll pass.
##12/4/16
##Road To Static Monsters Session #2
Press
25kgs x5
27.5kgs x5
32.5kgs x3
40kgs x5
45kgs x5
50kgs x5
everything moved hella fast
moved my grip out
42.5kgs x7x5
Clean and Push Press
60kgs x1
70kgs x1
80kgs x0
Almost got the 80kgs, cleaning the weights was the most tiring part to be honest.
Lat Pull Down
stack x30 (big set, did 10 followed by a bunch of 3s and 4s)
High Incline Dumbbell Bench
20kgs x15,13
Slightly Lower Incline Dumbbell Bench
20kgs x10
Some Curls
Some Lateral Raises
Band Pull Apart Over The Course Of The Day : 180
Abs Machine
Did 131 reps after the cardio session. This seems to work my hip flexors more than anything else. Hmmmm, interesting.
Cardio
Treadmill (SP Pool Gym)
Ran 1km in 5mins13secs. Speed 11.5.
Today felt freaking awesome. I don’t think I’ve done that much for my shoulders in one training session, ever.
how long do they keep you.
2 years approximate with probably 2-3 week long duties every 6 months for the next 20 years or so. That’s if I stay in the country aka fail to move to the great US of A. My info might not be totally on point because I’m not very well read but it gives a rough idea.
kinda sounds like a toss up between sounds like fun ,to s–t that sucks
at least they pay you,i hope
They do. Just not that much. For the most part, most men(only men in my country have to serve) don’t look forward to it. Me, I’m somewhat looking forward to it. Builds character, I think it will.
A mate of mine went through the training, he seemed to kind of enjoy it.
I always get the shakes before a drop.
What are you talking about? I’m kinda blur.
##13/4/16
##Road To Static Monsters Session #3
Deadlift Off The Pins w/ Bands (Below Knee, 1PPG w/ 2 5kgs Bumper Plates)
55kgs x5
90kgs x5
110kgs x3
125kgs x5
145kgs x5
170kgs x0
160kgs x0
The 170 and 160 won’t barely budged. I’ll upload videos later in the day. EDIT: Apparently I won’t. Too damn lazy to.
Press
20kgs x5
42.5kgs x8x4
Press w/ Leg Drive
60kgs x1
70kgs x1
80kgs x1
90kgs x0
I was pretty much drained after the Rack Pulls and Presses. Really wanted to do some back work but I figured I don’t have enough time as the gym was closing in like 7 minutes.
Cardio
Treadmill (SP Pool Gym)
Ran 1km in 5mins. Speed 12.
That being said, I still had enough time to finish a 1km and let’s just say, this somewhat broke me.Things were feeling fine but by the time I reached the 600m mark, I just wanted to quit. I wanted to quit so badly. Nonetheless, I pushed on and told myself at least 800m. And by the time I reached 800, I was like fuck it. Fuck you, Ben’s Body, I don’t give a shit if you break down. You’re going to finish this or you’ll die trying. Well, I did finish it and it was a rather surreal feeling. It’s funny cause this would be considered warm up to most if not all of the runners I knew. After I was done, I just sat there for a full 4 minutes. Breathing heavily, thinking to myself. Maybe, I should’ve ran another 1km. Eh but the gym was closing and I had to leave. It was definitely a mini triumph though it did leave me a tad bit weird for the rest of the day till now(I’m typing this the next day, in the morning.). I was just in a haze of sorts, forgetting to take my morning supplements and even tapping the wrong card on the public transport multiple times. Holy Shit, this is such a long mess of whatever.
##14/4/16
##Road To Static Monsters Session #4
Press
20kgs x5
22.5kgs x5
25kgs x5
30kgs x3
35kgs x5
42.5kgs x5
47.5kgs x5
47.5kgs x9x3
47.5kgs x4
Some Lat Pull Downs
Some Barbell Rows
Some REALLY LIGHT Deadlifts
Band Pull Apart Over The Course Of The Day : 100
Cardio
Treadmill (SP Pool Gym)
Ran 0.5km in 2mins24secs. Speed 12.5.
Figured I’d give myself a break and ran 0.5km instead of the usual 1km.
3rd day training in a row. Took today’s session fairly easy cause well, I had to cramp all my trainings into this 3 days due to commitments and all.
##17/4/16
##Road To Static Monsters Session #5
Deadlift Off The Pins w/ Bands (Below Knee, 1PPG w/ 4 Mats)
60kgs x5
90kgs x5
110kgs x5
130kgs x3
added straps
150kgs x3
added belt
170kgs x3
190kgs x0
added bands from the top
190kgs + reverse bands x2
Press
20kgs x10
30kgs x7
40kgs x5
45kgs x5x6
45kgs x7
felt a sharp pain in the left shoulder while cleaning(read:reverse curling) up the weight on the 3rd set of 45kgs
Seated Arnold 21s Dumbbell Curl
Supersetted with
Band Tricep Push Downs
10kgs - 20
7.5kgs - 30
5kgs - 50
5kgs - 60
5kgs - 80
Straight Bar Tricep Push Downs
40lbs x100
Lat Pull Down
100lbs x15
90lbs x15
80lbs x12
done with no rest
Mid Incline Dumbbell Bench
14kgs x20
followed by
Close Grip Bench
40kgs x10
followed by
Mid Incline Dumbbell Bench
14kgs x15
Lateral Raises
5kgs x15,15
Seated Cable Row Machine
25lbs x100
just took the lightest weight and did 100 reps with it, trying to feel the contraction for every rep
Cardio
Treadmill (SP Pool Gym)
Ran 1km in 4mins48secs. Speed 12.5.
took a short break
Walked for fun, 1 minute at each speed(km/h).
5-6-7-8-9-8-7-6-5-4
In case y’all can’t tell, I just went straight up H.A.M after my rack pulls and presses and just did whatever I felt like with intensity. Pretty sure my arms were gonna blow up at one time. Could I be turning into a bro? Never thought I’d like doing curls this much but seeing how “big” my arms got was pretty effing awesome.
How’re you finding rack pulls and reverse bands?
Added the bands on solely due to the fact that I couldn’t budge it off but I would think it helps with getting the feel of the weight for the motion. I’m currently lacking all the necessary equipment to perform a axle tire deadlift and as such I’ve to resort to rack pulls. The bands somewhat help to replace my inability to roll the weights into me and help create some momentum from the bottom. Or maybe I’m just full of shit and just rambling haha.
Makes sense. What about block pulls?
I would… if we had any blocks to pull from. I could stack plates but that simply wouldn’t be sufficient and not to mention unpractical. Plus, some of the plates(the commerical gym type ones) are pretty much impossible to stack/lift weights from them.
##19/4/16
##Road To Static Monsters Session #6
Press
20kgs x5
25kgs x5
30kgs x5
32.5kgs x3
42.5kgs x3
47.5kgs x3
55kgs x3
47.5kgs x6x5
47.5kgs x7
Did a bunch of somewhat random assistance work so I’m not gonna list them all down
Cardio
Treadmill (SP Pool Gym)
Ran 1km in 4mins36secs. Speed 13.
Bummer. One option if you can is to get some 1x1 m gym flooring rubber tiles and quarter them. That’d give you about 10 cm per quartered tile (they are usually around 2.5 cm thick). Ask your gym if you could keep them there.