FroztSpectre's Workout Log

[FroztSpectre]

Lol weird then.
When i did Deadlifts on Thursday, my 4th and 5th set, my abs nearly cramp LOL. And i had to relax my muscles a little and lift.

O, so should i reload my Bench or continue using the same weight?

 

[rundymc]

Your 1RM on bench is 80kg, but you manage 5x5 with 75kg? Nice. You're getting your reps. Stick with it, get those 3 extra reps.

 

[ROCKET LAUNCHER]

imo if your bench presses/squats are in strict form --> bar touches chest/parallel or below, i don't think there's a need to back off. some people are stronger in certain exercises, it doesn't always have to be that deadlift > squat > bench even with consistent and proper training

if not, then maybe you should consider a deload

 

[FroztSpectre]

Your 1RM on bench is 80kg, but you manage 5x5 with 75kg? Nice. You're getting your reps. Stick with it, get those 3 extra reps.

Havn't hit 5x5 yet. 5/5/5/4/3. The previous time i only did 23.75kg a Side. And i forgot i should be doing 25kg a Side today, and i ramped it up to 27.5kg a side =.=

TBH, i havn't tried 1RM above 80kg. I once tried doing 85 or so i think, but my Spotter was gently touching the bar, so maybe felt lighter.

imo if your bench presses/squats are in strict form --> bar touches chest/parallel or below, i don't think there's a need to back off. some people are stronger in certain exercises, it doesn't always have to be that deadlift > squat > bench even with consistent and proper training

if not, then maybe you should consider a deload

Yep, for bench press, bar touches my chest and goes up. Does the bar have to be around the nipple area? LOL. Cause usually my bar lands on the area above my nipple area. [In between the armpit and nipple height.]

 

[ROCKET LAUNCHER]

i lower it to the sternum, which is the area where you see the ( ) between the pecs, with reference to pic
description sucks but you get the point

 

[rundymc]

Depends on your build though (plus grip width and elbow flare). Basically you want your forearms perpendicular to the floor, and the bar arc to not be retarded (as with geared bencher who lower to the belly; you can't do that raw).

 

[FroztSpectre]

Ok thanks. Will keep that in mind

 

[derrickgyn]

Nice bench! I can barely put up my own bodyweight on the bench for 5

 

[FroztSpectre]

11th June 2011
Venue: Dennis Gym
Time: 11.10am

Squats:
1x5 5kg a Side [Warmup]
1x5 12.5kg a Side [Warmup]
5x5 32.5kg a Side
[Tried 35kg a Side, lift up the bar and i know i cannot make it]

Overhead Press:
1x5 2.5kg a Side [Warmup]
1x5 5kg a Side [Warmup]
5x5 12.5kg a Side
[Weird... I think it's because the bar at Dennis Gym is really lighter. I doubt i can complete 5x5 12.5kg a Side in Tamp Clubfitt...]

Deadlifts:
1x5 10kg a Side [Warmup]
1x5 20kg a Side [Warmup]
1x5 35kg a Side
(Can feel i'm approaching my max 1x5 soon)

----
Extras:
1x15 Deadhang Pullups

 

[rundymc]

The bars in Dennis gym are Lady Oly bars. They weigh 15kg.

 

[FroztSpectre]

The bars in Dennis gym are Lady Oly bars. They weigh 15kg.

=O
As i expected LOL.

I told my friends they're 15kg, but they dont believe.

But weirdddddly,
when i squat, i felt it was heavier.

When i OHP, there's no difference.

When i Deadlift, it's slightly heavier i think =S

 

[rundymc]

It's the diameter of the bar. The lady bars are thinner. It'll mess with your grip.

You'll also need to get used to squats. You might've been tired, or it could've been that the bar was sitting a little differently on your back.

 

[FroztSpectre]

It's the diameter of the bar. The lady bars are thinner. It'll mess with your grip.

You'll also need to get used to squats. You might've been tired, or it could've been that the bar was sitting a little differently on your back.

Yeh the bar is alot thinner.

Maybe it's just my mind playing tricks on myself while im squatting. Maybe my mind tell myself i can't squat 35kg a Side, and i really can't....

I must overcome my own mind first =(

 

[BenZ_80]

Changing gyms can really mess up your routine.

 

[FroztSpectre]

Changing gyms can really mess up your routine.

I agree 100% lol.
My friends wanna go Dennis Gym cause it's less crowded....

So i followed and....

O well, at least i still did my workouts =S

 

[FroztSpectre]

Bad day, don't know what happened to my bench.

14th June 2011
Venue: Tampines Clubfitt
Time: 9.45am

Squats:
1x5 5kg a Side [Warmup]
1x5 15kg a Side [Warmup]
5/5/5/5/2 33.75kg a Side
[Hit something on the 3rd rep and the bar dropped.... FML. Or i would have completed all 5 sets. ]

Bench Press(Horrible day)
1x5 5kg a Side [Warmup]
1x5 10kg a Side [Warmup]
5/3/ 27.5kg a Side
[Decided to deload... not feeling up to bench so high today... no strength]
5/3/3 25kg a Side

Barbell Rows:
1x5 Empty Bar [Warmup]
1x5 10kg a Side [Warmup]
5x5 20kg a Side
[Feeling that my form already abit off, i think i'll continue doing 20kg a side for the next workout]

-----

Extras:
1x20 pullups
[No deadhang]

I'm think i gotta start working on my breathing techniques. I believe that it's affecting my lifts....
During bench, i always breathe in hard, bench 2-3 times before breathing out. Then after that abit exhausted....

Edited:
Offtopic>
FML. Very bad day. I typed until i forgot about my mushroom soup. Boiled until it "chaota" and overflow...]

 

[rundymc]

Maraudermeat over at TN recommends to hold your breath for during the set to maintain tightness. On the flipside, he's a 1-3 reps lifter, so the technique works best for that. I say, if you feel you don't lose much tightness, exhale.

 

[KurrysauceD]

I think for your bench , try to tone it down to 26.25 or 25kg next time. I think 3.75kg too much of a leap .

For the breathing , I breathe in before I go down , breathe out when I reach the top. then reset the breathing and go back down again. sometimes will breathe out on the way up if the weight is challenging , which results to the groaning sound.

 

[galapogos]

I breathe every rep - breathe in heavy, hold my breathe, perform the rep, and if necessary at the sticking point grunt/yell/exhale to get through it.

 

[FroztSpectre]

Maraudermeat over at TN recommends to hold your breath for during the set to maintain tightness. On the flipside, he's a 1-3 reps lifter, so the technique works best for that. I say, if you feel you don't lose much tightness, exhale.

I think for your bench , try to tone it down to 26.25 or 25kg next time. I think 3.75kg too much of a leap .

For the breathing , I breathe in before I go down , breathe out when I reach the top. then reset the breathing and go back down again. sometimes will breathe out on the way up if the weight is challenging , which results to the groaning sound.

I breathe every rep - breathe in heavy, hold my breathe, perform the rep, and if necessary at the sticking point grunt/yell/exhale to get through it.

K i'll practice more of breathing for every rep on thursday.
Thanks =D