My only regret was not doing coughs more coughs coughs ab whee…
Ahahah hahahahah ahahahhaha
“okay that’s enough”. - Capt America
10/4
Session 1
Back Squats
130KG
150KG X 2
160KG X 1
165KG X 1
Session 2
Intervals
Session 3 - Pending
Metcon
What I learnt today is
- It has to be shared
- Like this fair
Someone fainted in the gym. I ought to be more concerned actually.
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I knew internet connection would resume at 23:00 sharp because some mother fucker thinks its cool to hang the system.
WE PAID BIG MONEY FOR THIS. DO THIS AGAIN AND I WILL BURN YOUR FUCKING BUILDING DOWN.
Singapore is a third rate nation.
This is metcon for today. now fuck off.
Testosterone is an anchoring factor when it comes to self-control.
I said too little.
Session 1
Deadlifts
Session 2
Pullups pullups de de de de …deng
Cancelled above session.
Weighed in 60.3KG today.
28/4
I like how my weight never drops despite eating and drinking like …
Conditions: No food. Some water. I ate a salmon steak accidentally. It must have helped.
Post-intervals
1.) Session 1: (2030PM)
Intervals
2.) Session 2: (2200PM)
Metcon (Cindy)
38rds (more on this later)
3.) Session 3: (2330PM)
Ab wheelouts
90
Analysis:
- Don’t allow bed rest for too long. That’s all I can say. It affects joint integrity (but actually increases definition of the shape) and is bad for lumbar health in general.
Intervals was a breeze for the first half. The second round I died and cancelled the last set (way to go, chalk it up to firsts). It was also jarring to the nerves.
I didn’t want to loiter around but I needed a pit-stop at the stairs. But there were people alighting from the bus and I look quite shady - the design of the place (despite CCTVs installed on the short ceilings of the void decks) make it seem as though I’m sniffing glue or something. So I dragged my ass home waiting for the recovery…
- (There’s a tri-fav here. I type ‘2’ but it states ‘1’!). And I feel fine! All of a sudden!
I smacked the wall painfully (I can’t get 18sets by 10mins) and panicked so I DID ON THE SECOND ON THE SECOND (YES CAPS ACCIDENTALLY) for the final 20 sets. I feel a bit drastically short-changed (reduction in results) but I’m happy I didn’t let the rag and shag of on the second on the second stop me.
I implemented a new way of tackling this workout: 2 sets followed by rest till on the minute. DIED but it’s better when you don’t feel confident.
I am 6.8 happy with this result. If I weren’t so stingy in the first half, I might have got my 39-40 (esp. when you go all-out for the home stretch) but let bygones be bygones.
Recalling and writing down my management of Met-con might give me that consistent 40, month after month, month after month.
Pain will cause a sacrificial cost of 2 sets I fear 
I had ample rest and yet…
Morale of the lesson is when it hurts, that’s when the PBs come in. I did this in the cooling evening breeze instead of the usual sunny climate.
NTV. So I’m disappointed.
- Okay I died. End of Story. The mat didn’t help (I was creating scratches on the tiles) so the slowing of the dragging caused much potential for DOMs. I’ll take my PB and aim for 100 next workout.
I better be more detailed if I want to see improvements. Better use of strategies like ‘stacking’ and less impromptu berserking will give my heart a much-needed comforting rest. This was slightly out-of-the-blue.
PB in time frame (4 hours). Let’s check out the weight reduction in a day’s time. No I can’t squat anymore.
I’m pleased. -3.5KG in 24h. PB.
I will be swinging by more frequently.
Bed-rested for 2 months (May - Jun) induces much inertia so have to sweat it out with a damage control workout (met-con) to see how much fitness I’ve lost.
I met all my non-training goals so I’m satisfied but things could have been less dramatic.
Duty calls. It’s time for Cindy post-4h ThinkTank.
I’m bringing the clock downstairs because I lack a stopwatch
Due next week:
60 pullups
60 dips
4K run
I’m recovering well. Did 60 pullups with maximum capacity at 100. Spirits soaring.
15/8
100 pullups
100 dips
50 leg raises
2/10
Squat 120KG
150 pullups
Billiard for an hour
Card tricks for 3 hours
I will be updating more frequently. Though I did not abandon this log. It’s a vital component of my portfolio.
A few things I noticed and reflected on:
-
I focused too much on intervals in the past (to make training volume for my once- a-month training experiment for weight maintenance → see 147th post, stacked with Cindy and Ab wheelouts) that it caused me to stagnate in terms of speed for my 3.5K.
-
My squats ballooned to 140-145KG from a measly 120KG and here we are. I don’t think I can do the +5KG a week protocol which effected my radical success to my delight, but I will try.
-
Met-con will be done once 200 pullups as limit is achieved. Looking forward to the arduous journey of 40 month after month. The struggle is real…
-
I have not burned out from basketball but am seeking to improve my dribbling skills and lay-ups. You don’t lose shooting skills that easily. It interferes with my cardio plans and taxes the whole body (the back especially). I still look back on 100 3 pters and 500 chin-ups day with much nostalgia.
-
Weight and body-comp. goals are of course, 56KG @ 8% operandi modus.
-
Time to roll out my ab-wheel again. I stopped at 100 and I don’t how much it has deteroriated to.
-
My plan is to maintain at an anytime 20 mins medium-paced jog as a tool for fat-loss. Steady-state cardio, when fasted, is a good deterrent against weight gain.
-
I am setting aside 30% of my energy for fine motor skills and activities like my recent hobby (card tricks).
-
Snatching 80KG is of course on top of the list.
-
Morning gym routine will look something like:
LB
Push
Pull
That’s all.
16/9
3.5KM
17/9
100 pullups
25/9
130 pullups
1/10
3.5K
2/10
Squat 120KG
150 pullups
10/10
150 pullups
3.5KM run
Snatch 70KG
Squat 120KG
Accessories
17/10
70KG Snatch (FAIL)
150 Pull-ups
3.5KM serotonergic run
19/10
10h walk-about
65KG Snatch
25/10
Snatch 60KG (FAIL)
Squat 100KG X 1 X 3
Mil Press: 50KG X 1 X 2
Ab wheelouts: 5 X 2
Pathetic. But I felt really unprepared. No food and sleep plus recent dopamine blockade. It’s not burnout, it’s exhaustion. Mental over physical.
In other news, magic tricks mastery is coming along fine.
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31/10
Snatch:
65KG
Squat:
100KG X 1 X 3
The instruction for today was just to survive. I had my doubts going in, thunderstorm, CNS burnout (like wtf, I barely started) and dopamine blockade will be the death of me.
I cabbed in and took a smoke. Laced up at the corner of the gym dreading the humiliation. 50KG will be obscene already.
Bar went up grudgingly. I couldn’t meet the expectations of a FaLi pull. My body hurts, my mind has weakened.
But it always starts at the 40KG mark. The magic. Once the load is about 50% of max, I start to feel the weight and the pressure of having to bend your will underneath the bar.
bar X 3 X 4
40KG X 2 X 3
50KG X 2 X 2
60KG X 1
65KG X 1
The momentum compels you to push harder for each rep and I positioned the bar near the plyo box to minimise walk-out. No movements till 65KG where I always have to step forward to deal with some LB pains.
65KG was the best I felt in months, maybe years. I got it high (chalk it up to firsts) and it was very stable. It felt fluid and the power transference from the FaLi was existent. I have to step forward to tide over some sticking point difficulties but in my opinion, it was a 8/10 lift.
Sadly, it never got recorded. Some of your best lifts will never be seen and I’m okay with that because I aim to repeat my performance.
60 X 2
65 X 1
60 X 3
65 X 2
70 X 1
2/11
Power Cleans:
70KG X 2
Jerks:
Up to 70KG
Pull-ups:
150
2/11
80KG X 1 X 2 (first rep. featured)
Snatch Pulls
80KG X 3 X 3 — Today’s face-off was with an old nemesis — the Snatch Balance. Previous attempts years ago is a declared puny ‘85KG’ due to my inability to harness the myofibrillar resources of the quadriceps.
I realize that as I grow feeble, my weakened body adapts to the weight more succintly, thus wrapping around the bar (somewhat like a warp) and this allows more surface area for force transmission. Basically, less stiffness, more pliability. Less back musculature has eased the descent motion.
In utter disagreement with my body, I warmed up with the bar diligently to get rid of them ol’ aches and crankies and projected a 60KG PB (temp). During the run up to 65KG, spurred on by coach’s fabulous student that day (a presumably 70KG snatch PB that day), I decided to anchor my sights on 75KG.
The rest is a poigant story of avoiding failure but yet having to deal with the inevitable repercussions. Got told off twice — lessons whose gravity is now engraved in my soul — before I adjourned for an uninspiring 3 sets of snatch pulls @ 80KG with a heavy heart because it felt so.
I believe in quality repetitions so I’m pleased with today’s outcome. I stopped just short of the cliffhanger and survived another night of relentless doubts.
Rest up and light day for Saturday. A timely reminder to be more cautious.
Break out of your paradigm. Adopt fixed sets and reps 5 progression. All points agreed on and adhered by next session. — A part of me is worried about the lack of heavy pulls but he’s right. Self-preservation is key.
3/11
After a disparaging loss in securing a continuous 30KM walk early this morning, I sustained PB dysfunction of and wearing out of joints. Plantar fascia hardened while staying so tender to the point standing hurts. Morale was at an all-time low, pegged at 3/10. Still, I clocked my 60KM volume to satisfy my hunger. Still, I pushed forward the programme to today.
This is the only way of life I know. If you are not training, you are dying.
Warming up hurt a lot. I lost much confidence during my 50KG attempt. Simply put, I was cornered. Another set of 50KG to gauge my 1RM or to berserk through 60KG and use the near-death experience of failure to stack with the dopamine rush of securing a lofty 65KG. I made the right call.
Technique felt right. I took it sloww. Calmed myself down and actually paused in the squat position for >3s. This is the first and best experience of using the proper Chinese Weightlifting psych-up. Coach has always ordered me to minimise rushing and think through my movements carefully.
Today, it suddenly dawned on me, while setting-up that I really ‘GOT THIS’. It’s mine for the taking. I just need to keep my hips low, wrap my lats around the bar during the second pull and Fa Li for maximum extension. Leg drive was existent and I yanked the bar hard.
If not for coach’s consistent drilling, I would not have applied it successfully.during training.
Snatch:
Bar X 3 X 2
40KG X 3 X 2
50KG X 2
50KG X 1
60KG X 1
65KG X 1
Snatch Pulls:
75KG X 3 X 8
Bench Pulls:
60KG X 5 X 8
Walked 70KM.
70 kilometers???
Yea, one of my goals is to walk 100KM in 24h so it’s kinda like build-up training for that. It’s very tiring, as a foreword, but very rewarding. It trains the mind to battle weakness and you learn what keeps you going in life so try it!
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7/11
Snatch
70KG X 0 X 3
60KG X 2
8/11
Clean and Jerk to 70KG
1 rd jog (2K)
9/11
Midnight met-con 25rds @ 233AM
Re-feed
Slept 9/11 and 10/11 away
11/12
Snatch till 70KG
65KG X 1 X 4
Clean deadlifts
130KG X 3 X 2
Bent-over One-arm rows
32.5KG X 10 X 3 ea
Reverse delts
1 x 50 @ 5KG plate
Front delts
3 X 20 @ 5KG plate
Bicep Curl
10 @ 15KG
3.5KM run
Weighed in 58.3KG. Very unhappy.
12/11
Midnight met-con 29rds
Weighed in 58.2KG (Because of dinner. Very distressed over weight issue)
Coming up:
Plan to cut to 56KG.
Plan to get snatch back to 70KG