CallmeZen training log

[CallmeZen]

Recover from a bloody diarrhea from the buffet on Tuesday after workout.

Workout was a blast today.

Deadlift

95x5 115x5 125x5 140x1,1,1

Wanted to do 5 singles of 140 but form sucked on the 3rd set already. Decided to drop the idea.

Ohp

37.5x5 40x5 45x5,5

Previously managed 45x8, but form improved. Touching upper chest every rep, nice and controlled.

Some pull up, lats pull down.

 

[CallmeZen]

Watched some ronnie Coleman video before heading to gym. Super pumped.

Squats

95x5 100x5 105x7 115x5 125x1

Previously managed 105x8, was aiming to get 10 today. Lost my tightness at the 6 rep, 7 rep was ugly.

Make up for my incompetency, managed 115x5!!! Last squats workout only 115x3. Broke pr on 115x5 and 125x1. Super happy despite the 105 set.

Bench

55x5 65x5 70x6

Lost my upper back tightness on the 5th rep. Fuark. Bench is forever not improving. Stocked at this 70-80kg range for sometime already. No rep improvement, no weight improvement. Finally figured the leg drive thing today, only satisfied with 1 set when I effectively used the leg drive.

Gonna incorporate some benching of say 60x5x5 on all workout to work on form and leg drive.

Wobbly legs now..

 

[Manganese]

Lost my upper back tightness on the 5th rep. Fuark. Bench is forever not improving. Stocked at this 70-80kg range for sometime already. No rep improvement, no weight improvement. Finally figured the leg drive thing today, only satisfied with 1 set when I effectively used the leg drive.

Gonna incorporate some benching of say 60x5x5 on all workout to work on form and leg drive.

Unless you didn't log a workout in here, it seems the last time you benched was almost a week ago. I'd say it'd be worth bumping up the frequency to twice or thrice a week, instead of just once. Do you do any assistance work for it? Have you tried playing around with the rep-range/weights a bit? Have you experimented with trying out a different style of training altogether (pyramid sets as opposed to linear ones, back-off sets, etc)?

Lots of variables you could tweak that I think would break you through that plateau.

 

[CallmeZen]

Unless you didn't log a workout in here, it seems the last time you benched was almost a week ago. I'd say it'd be worth bumping up the frequency to twice or thrice a week, instead of just once. Do you do any assistance work for it? Have you tried playing around with the rep-range/weights a bit? Have you experimented with trying out a different style of training altogether (pyramid sets as opposed to linear ones, back-off sets, etc)?

Lots of variables you could tweak that I think would break you through that plateau.

I'm following wendler 531, so it's benching once per week only. I'll be incorporating benching on all my workout. I'm doing some tricep extensions/dips to improve lockout. Probably I'll try to do a pyramid style on my bench to see if it improves. Thanks for the output!

 

[Jowa__]

bro, you can try out spoto presses, it seems to help with tightness

Quick Tip - Increase Bench With Spoto Press - YouTube

 

[CallmeZen]

Deadlift work set

100x3 115x3 130x3 140x1,1,1

Ohp

40x3 45x3 50x2.

Rows just for fun

60x5x5

Fuark. Lots of phlegm.. Wasn't feeling 100%, Ohp sucked.

 

[CallmeZen]

Dreaded letter was here yesterday..

Ptp batch, 10 June, the faithful date where I serve my nation..

Gonna start training for 2.4... Procrastinate too much. Hahahahahh.

Went for a run today and without fail, it sucked.

17:45 for 2.45km.

Determined to improve before enlisting and take napfa before enlisting.
Thoughts of army = all gains are gone...

 

[Beastosterone]

all gains will not gone and in fact you will gain alot of stamina. NS training is nothing if u start training intensively now.

 

[CallmeZen]

all gains will not gone and in fact you will gain alot of stamina. NS training is nothing if u start training intensively now.

ya, gonna start training hard for my napfa now.

hopefully pass 2 weeks before enlistment so can -2months off ord date.

 

[liftstrong]

gains will be lost during bmt but after that, you should have time to train unless you're an infantry man

 

[ROCKET LAUNCHER]

my running improved in NS. but if you can find a way to improve before bmt, it will be a big advantage trust me

as for gains, well i stagnated at 62kg and my gym routine was basically sh.it since i could only train on saturday, being from a stay-in unit. strength came back in the months after ORD

but i emphasize, if you suck at running, bring it up as much as possible now. as a crappy runner myself i suffered from doing those ability group runs (AGR) in bmt.

 

[CallmeZen]

2.4km run, 15mins. Paced myself, no hiit. Just to see where I am. Failed by roughly 3-4min , the time to improve before napfa in may.

 

[stoneblackdragon]

Jia you, two more months in ns cause fail napfa is not worth it

 

[Jowa__]

Jia you, two more months in ns cause fail napfa is not worth it

lol. i found that extra 2 months of PTP phase to be quite worth it. I had more time to bond with my section/platoon mates and it was during the PTP phase i started to like working out.

only downside is the amount of time spent in tekong before pop.

 

[ROCKET LAUNCHER]

any day spent in tekong is a day too long.

 

[CallmeZen]

Thanks guys! Really gonna start training hard already. 3-4min improvement is not gonna be easy.

 

[xerref]

Hi,

Regarding your question in the other cardio thread, it depends on what is your goal/aim of the interval session. Is it to increase your speed or solely for conditioning?

If it is to increase speed, you should set a target timing for your work interval and ensure FULL RECOVERY during you rest intervals to ensure consistent quality for each interval. Much like lifting for strength.

If it is for conditioning, base it off your perceived effort. Run your ass off during the work intervals and take it easier during the rest intervals. You should be accumulating fatigue through out the entire workout. This is more to build up your work capacity/threshold.

IMO, building up your aerobic will be very beneficial for your training. Aim for time on your feet vs distance. Google for lydiard and/or maffetone method.

 

[CallmeZen]

Hi,

Regarding your question in the other cardio thread, it depends on what is your goal/aim of the interval session. Is it to increase your speed or solely for conditioning?

If it is to increase speed, you should set a target timing for your work interval and ensure FULL RECOVERY during you rest intervals to ensure consistent quality for each interval. Much like lifting for strength.

If it is for conditioning, base it off your perceived effort. Run your ass off during the work intervals and take it easier during the rest intervals. You should be accumulating fatigue through out the entire workout. This is more to build up your work capacity/threshold.

IMO, building up your aerobic will be very beneficial for your training. Aim for time on your feet vs distance. Google for lydiard and/or maffetone method.

Hi,

Thanks for the long reply. I'm just aiming to pass my 2.4 at a safe timing, like 12min.

I'm not sure what to train for, speed or endurance. I'm guessing it's possible to alternate them? Like every training on a different approach?

 

[xerref]

For 1 week perhaps you can try, 2 days of easy running aiming for 30mins each session, 1 day of intervals and 1 tempo run.

For the intervals, use your goal timing to set the pace. maybe aim for 2min/400m.

For the tempo run, basically run 2.4km with a target timing in mind. Eg. For your first tempo run you can aim to shave 1 min off your current timing. 14/6 = 2min 20s per lap. The goal is to push yourself to work hard and maintain the pace.

 

[CallmeZen]

For 1 week perhaps you can try, 2 days of easy running aiming for 30mins each session, 1 day of intervals and 1 tempo run.

For the intervals, use your goal timing to set the pace. maybe aim for 2min/400m.

For the tempo run, basically run 2.4km with a target timing in mind. Eg. For your first tempo run you can aim to shave 1 min off your current timing. 14/6 = 2min 20s per lap. The goal is to push yourself to work hard and maintain the pace.

Thanks. This really helped a lot!