CallmeZen training log

[CallmeZen]

what is your weight?

hovering 76kg-78kg. last I checked was 76.

 

[stoneblackdragon]

if u can bench 75 5x5 . 76-78 x1 sure can!

 

[Armwrestler]

stone i think he meant trying 5X5 or as close to 5X5 scheme as possible at the 1X bodyweight level. but yea hopefully will be a breeze good luck

 

[CallmeZen]

Arm, yup that's what I meant. Hahaha.

 

[CallmeZen]

Squats 105x5x5
Bbr 60x5x5
Deadlift 135 1,2

The first deadlift rep almost made me blackout, could feel the blood gushing. Rested before continuing another 2.

 

[CallmeZen]

Squats 110x5x5 yayyy
Bench press 75x5x5

Shagged out after squats.

 

[Manganese]

Pretty cool that you've milked SL for squat gains this much and the linear gains are still continuing.

Out of curiosity, is it parallel that you squat or atg?

 

[CallmeZen]

Parallel.

I wished I could atg la, but my lower back will cave in

 

[CallmeZen]

Deadlift 130x5
Ohp 45 5,4 40 5 5 5 30x3x10

No squats today. Hip flexor super tight despite stretching still home and gym.

Yay, finally 5reps for deadlift @ 130, super happy.

On a sad note, went for ns medical today. Height 173, weight 77.6, bf 25%.

Not sure how they calculate also using the height & weight machine.

100% bp batch liao, bmi also failed. Sian.

 

[stoneblackdragon]

if silver for napfa then can save two months right? chiong for napha

 

[CallmeZen]

Should be. Not sure of the system also. Taking napfa in Feb. My 2.4 fail gao gao.

 

[CallmeZen]

starting on 5/3/1

4/1/13

ohp

warmup
20x5
25x5
30x3

work set

30x5
35x5
40x7

6/1/14

deadlift

warmup

60x5
70x5
80x5

workset

90x5
105x5
115x5

 

[CallmeZen]

8/1/14

squats

warmup

40x5 50x5 65x3

work set

70x5 80x5 90x8

9/1/14

benchpres

warmup

30x5 40x5 50x3

workset

50x5 60x5 70x8x2

previously lusting for food after a workout, like a beast. now i can't even finish my food given the same portion.

 

[CallmeZen]

ohp

20x5
25x5
30x3

35x3
40x3
45x8

deadlift

55x5
70x5
80x3

95x3
110x3
125x5

 

[CallmeZen]

Squats

warmup+ 75x3 85x3 95x10

bench

warmup+ 50x3 65x3 70x8

Feeling awesome from the 10rep squats! Woohoo!

 

[CallmeZen]

previous 2 days workout

deadlift

warmup+ 105kgx5 115kgx3 130kgx2

bw pullup

5/5/4/6/4

db row

16kgx8 18kgx8 20kgx10

ohp

warmup+ 35kgx5 40kgx3 45x8

db shoulder press

16kgx8 18kgx8 20kgx9

morning shift work is kinda killer. lack of sleep everyday. previously managed 130kgx5 for dl but form was ****. this 2 rep felt damn awesome. back and lats was having awesome doms the next day. shoulder feeling some effect today. woohoo.

 

[CallmeZen]

yesterday and today workout

squats

warmup + 80x5 90x3 100x8

bench press

warmup + 60x5 70x3 75x9
50kg 8,8,8 just for fun.

had a spotter for benchpress. wasn't feeling very right today. had my lunch 30mins prior to workout. less than 5hours of sleep. squats was surprising fun, managed 8reps for 100kg. woohoo.

loving 5/3/1 despite short workouts. trying to find out some accessories to place into squats workout to lengthen them. contemplating on machine leg extensions for squats day. gym has no leg press. probably some incline db bench for bench days.

deload(?) week at school gym next week.

on a side note, trying to get my pullup to about 12-15. just wanna have some fun doing weighted pullup or probably train for muscleup. could do 8 on a non-workout day now.

 

[CallmeZen]

advice/help needed!

current stats in 5/3/1

45kgx8 OHP
75kgx9 Benchpress
130x2 DL
100x8 squats

I keyed in strstd.com the following the previous time

100x5 squats
130x5 DL
45x5 ohp
75x5 benchpress

wendler suggest to add 10 pound to squats and deadlift, 5pound to bench and ohp.

since previously I could do 130x5 DL but crap form, but could managed 130x2 with decent form, I'm thinking of not adding anything to it yet.

what i'm thinking is adding 10pounds to squats, 5pounds to bench and ohp and stay the same for deadlift to calculate the new cycle weights.

any advice from the people doing 5/3/1?

 

[CallmeZen]

Easy Chicken Recipe - YouTube

Callmezen this is for you

so I must cook it every time I wanna have it? I'm thinking of like preparing a large portion on sunday and leave it in the fridge and just take some out and microwave it in school in a tupperware. is it possible?

combined ohp and deadlift today.

deadlift

warmup+ 105kgx5 115kgx3 130x2

db row

16x8 18x8 20x10

pull up after deadlift

5/4/3/3/5/7

ohp

warmup+ 35x5 40x5 45x7

25kgx5x10

db shoulder press for fun

10kgx15 12kgx12 14x10

 

[stoneblackdragon]

leave in.fridge also.can! just microwave it before eating. if not make plain ones then leave im fridge then use sauce