CallmeZen training log

[CallmeZen]

Bench 55kg 5,5,5,5,4+1
Squats 93kg 5,5,5,5,5
Yates rows 60kg 5,5,4,3,4

 

[CrazyBlue]

Bench 55kg 5,5,5,5,4+1
Squats 93kg 5,5,5,5,5
Yates rows 60kg 5,5,4,3,4

Bro! Did u go hougang? Just went there at 5,left u a pm =)

 

[CallmeZen]

Bro! Did u go hougang? Just went there at 5,left u a pm =)

Just saw your PM! Nope, I went sengkang.

Saved your number, will drop you a text next time I go!

 

[CallmeZen]

Hi guys,

Quick question, having this ache whenever I do DB Presses on NO.5

Only happens on my left hand ( my dominant hand )

Could anyone shed some light?

 

[frostbyte88]

Hi guys,

Quick question, having this ache whenever I do DB Presses on NO.5

Only happens on my left hand ( my dominant hand )

Could anyone shed some light?

Maybe it's the way you hold the DB. I used to have that ache too too(if you meant the palm side of the point on the picture) but it stopped once i gripped the DB properly. A hand massage wouldnt hurt as well.

 

[dj_flame]

Don't let your wrist roll back. The entire forearm should be locked in 1 straight line.

 

[CallmeZen]

Hi guys, thanks for the kind input!

It didn't hurt as bad as previously today.

Went to gym despite having no sleep queuing up for the Hello Kitty Singing Bones for my girlfriend.

Took 1 serving of creatine as I didn't have time for a meal.

Squats 95 x 5 x 5
Form wasn't quite optimal. Knees was beyond my toes for the 4th and 5th set.

Pull up in between rest time of squats.
3
2
1
1
1

OHP 35 x 5 x 5
Surprised I didn't struggle to finish, probably the 2min rest time in between helped.

Bench press 55 x 5 x 5
Struggled @ the last few rep of the 3rd, 4th, 5th set.

Db chest press drop set for the last 15minutes.
16kg x 8
Can't find a 14kg, went straight to 12kg x 8
10kg x 10
8kg x 12

 

[CallmeZen]

Squats 95 x 5 x 5

DL 90 x 1 x 5

Bench press 55 x 5 x 5

Drop set db chest press

16kg x 8
14kg x 8
12kg x 10
10kg x 12
8kg x 15

Still struggling on bench press. Haven't Deadlift in a while. Always switching up :x
Despite squatting and a manageable Deadlift, im still not able to jump far for my sbj. Probably I'm not a naturally explosive person.
2.4 still suck balls.
Pull up from 0-3, 2more to passing my napfa!
Hooray to progress!

Still struggling on bench press.

 

[CallmeZen]

Napfa today.

Fail 2.4 as predicted.
3 pull up.
220 sbj. Failed by 2cm.

Any tips to improve sbj?

 

[dj_flame]

Rock-bottom, full deep squats.

 

[CallmeZen]

Rock-bottom, full deep squats.

I don't have the hip flexibility to go all the way down, wouldn't be able to maintain a straight back / balance myself.

Unless I do like a wider-than-shoulder stance.

 

[dj_flame]

Try with 1.25 kg plates under your heels first, and at the same time work on goblet squats and hip, ankle and hamstring mobility. Mobilitywod.com is a good resource for this (not the pro but the free videos)

 

[soteyh]

Napfa today.

Fail 2.4 as predicted.
3 pull up.
220 sbj. Failed by 2cm.

Any tips to improve sbj?

SBJ is the bane of my life and I've pretty much tried everything to improve. Every year I prep by doing two things -

1) Train technique - just google some videos on youtube, there are a few good instructional ones. I practice the technique 2-3 times a week on one of those neighbourhood exercise stations with a SBJ ruler on the floor.

2) Lose weight - this was the biggest help for my SBJ. By losing weight, you have less to carry and can jump further. Losing weight also helps all your other stations too!

I just passed my SBJ last month - practiced everyweek for about 2 months before the test, and lost 4kg bodyweight. Managed to increase my SBJ by about 30 cm from start of training to actual test day.

All the best for you!

 

[CallmeZen]

Hi guys,

Planning to try ATG squats tomorrow. Will do more stretching and stuff before hand.

Is it okay to point my feet slightly away from parallel @ a shoulder wide apart stance?

Dj_flame, I don't understand what you meant by put 1.25 on heels?

 

[hiei02]

toes definitely pointing slightly outwards. i suppose he meant putting a pair of 1.25kg weights on the floor and placing your heels on those, while squatting.

 

[CallmeZen]

toes definitely pointing slightly outwards. i suppose he meant putting a pair of 1.25kg weights on the floor and placing your heels on those, while squatting.

Sorry I don't quite understand. Is it my heels on the 1.25 weight, sort of like a high heels for women kind of thing?

 

[xerref]

Sorry I don't quite understand. Is it my heels on the 1.25 weight, sort of like a high heels for women kind of thing?

 

[CallmeZen]

Thanks, that helped!

May I know the purpose of doing so?

Never seen someone doing so in the gym, might look weird..

 

[dj_flame]

Shorten ROM for ankle dorsiflexion, allowing one to achieve a deeper squat while still maintaining a relatively upright torso

 

[CallmeZen]

Shorten ROM for ankle dorsiflexion, allowing one to achieve a deeper squat while still maintaining a relatively upright torso

Thanks!

Just did some hip stretching.

Can't maintain my balance when in the ATG form.

Feels like I'm gonna fall back on my ass.

After slight more stretching, it gets better.

But after a certain depth, my back can't maintain the straightness.

Shall try the one stepping on the weight.

Thanks guys!