14/3
Back Squats
150 X 1
Deeper.
15/3
Pullups
20 X 7
16/3
Session 1
Back Squats
150 X 1
Session 2
Intervals
Session 3
Bench 90
Bodybuilding
Session 4
Ab wheelouts (<80)
18/3
150KG X 0
150KG X 1
19/3
Squat 130KG
20/3
Session 1
Bench 95KG
20 pull-ups
Deadlift 160KG
4 X 20 pull-ups
21/3
140KG Squat (50-50)
22/3
100KG Bench (50-50)
150KG Squat
Still there mate? Hope all’s well.
I conked out. Thanks for reviving me. Amidst some post-graduate bio stuff which is more effective as sleeping pills.
I visited the gym (for fun) on the 23rd only to get pinned under 90KGs for the fun of it.
Re-visiting benching programming for the road to 119 and then I’ll maintain it while bumping up my squats.
Basically, my stats now at 60.5KG will be:
140KG squat
100KG bench
160KG deadlift
By May, a moderate extrapolation would have it at:
150
105
180
I want it at 155/110/180 by then.
Thanks, as always!
Good to hear. That’s a reasonable extrapolation too, but you know as well as I do progress can throw us curveballs when it wants. Sometimes they’re good ones though.
I will adopt linear progression as a scaling tool for future workouts with emphasis on technique (not rpe) as inspired by you. I will be looking at your videos once I reach a plateau as they offer me good advice on how to improve.
You can expect videos on my side too.
MarkKO checking on me cheered me up.
You know how studying alone without a teacher or a friend works. You feel so … vindicated everytime your thesis is true.
I will be posting up some of my findings and how it can impact the less advantageous in daily living if they make the effort to lift.
I am making progress everyday, in the gym, in research and in bettering myself.
Studying is important. If you don’t use it, you’ll lose it. I have about months to go before I can publish something of worth. I had motivation to see it through and this motivation is rarely innate. I thought I could persuade myself to work hard but sometimes, you do it for the others who couldn’t for other reasons.
I am sure of knowledge’s worth in proving to the world why a daily jog or dumbbell curl could be in fact one of the most useful things you could do for society.
I wouldn’t trade what I know for some gym PBs. I wouldn’t trade my snatch for a research paper too. It has to be concurrent.
MarkKO’s one of those guys I think of everytime I walk into the gym. I don’t see him around. We need more Marks around.
You’re making me blush dude. Thanks. Looking forward to your videos.
28/3
Lady too ugly. I left.
29/3
If she’s still there, obviously it’s a no-go too.
If this is their standard for a human-being in terms of looks, I quit. I’ll report to Jesus this transgression in exact terms.
30/3
Back Squats
150KG
Dangerous.
Bench was pathetic
8 X 20 pull-ups
These were good.
Quick review:
I made satisfactory depth on my squats despite being PB beaten up. It’s all for the luxury of relief after.
Impressive physique BTW
You have to get into the mood.
Once I get into video-uploading mode, then I’ll really dig into yours. Otherwise, it’s wasted effort. I like your technique very much.
Just checking how many hours (it’s that hard to count, 15mins of antagonizing mental math - irregular hours) I slept because it seems I only need 50h of sleep for 3h of sleep so far?
29:
Woke at 6pm
30
24h
31
Slept from 5pm to 8pm
This was why i was crushed under 150KG. My knee hurts, my shoulder is gone, my back never felt worse from the bar but I got the lift. And I can study just fine.
I’m very happy Sleep 1 day, Work 2 works very well so far. My shift work mode is on and I’m making progress with everything incl. SQWATS!
Get it guys? Hack. This is how you prolong your waking hours and your thought efficiency improves. Guaranteed. MarkKO should know.
Why is it so hard to count the hours I slept just now.
3/4
Session 1
Done and dusted with Intervals. PB intensity and ease.
Session 2
Either OLY or Squats and deadlifts.
Session 3
Metcon (half work load)
If I can do metcon with food and sleep for 48h, I can surely cross 18rds within 10mins. I am going back to 56.
3/4
Session 1 (1230AM)
Intervals
Session 2 (830AM)
150KG squat
Session 3 (225PM)
Metcon (39rds)
No food, no sleep, half-assed squats
40 next time. Pleased. Could not walk home.
rpe 8.5
Does it make sense?
200 chins per hour.
200 pulls per 20 mins
Planning out my trg schedule for the month.
OLY phase better be good. Bumping cardio in laps.
Session 4:
140KG Deadlift FAIL
Session 5
Ab wheels
80 (PB)
Very tough these were.
3/4
60.8KG
Immediately post-Metcon
59.8KG
4/4
58.3KG
-2.5KG in a day matching PB.
Obliques popping out even though I haven’t trained them since the advent of the Obama administration.
Time to find a better gym.
