FroztSpectre's Workout Log

[FroztSpectre]

31th August 2011
Time: 11.30am
Venue: Tampines Clubfitt

Squats:
1x5 50kg
1x5 70kg
1x5 80kg
5/5/5/5/3 - 105kg

Bench Press:
1x5 20kg
1x5 40kg
5/5/3/2/1 - 72.5kg
[I don't remember how many sets i did actually, i only remembered my last 3 sets was 3/2/1.... And my 2 of my friends said i did 6 sets...]

Pendlay Rows:
1x5 20kg
1x5 40kg
4x5 65kg
1x5 60kg [My mistake, forgot add on the 5kg after my friend :S]
1x5 65kg
-----------

 

[FroztSpectre]

4th September 2011
Time: 9.10am~
Venue: Tampines Clubfitt

Today solo day, finished everything in 45mins-50mins.

Squats:
1x5 20kg
1x5 50kg
1x5 60kg
1x3 90kg
1x0 107.5kg
3x5 107.5kg

Overhead Press:
1x5 20kg
1x5 30kg
5/5/5/4/3 - 45kg

Deadlift:
1x5 40kg
1x5 60kg
1x5 80kg
1x5 100kg
1x5 120kg

 

[FroztSpectre]

6th Sept 2011
Time: 11.20, but waited till 11.50 before starting
Venue: Tampines Clubfitt

Squats:
1x5 30kg
1x5 50kg
1x5 60kg
1x5 80kg
3x5 107.5kg

Bench Press:
1x5 20kg
1x5 40kg
5x5 65kg

Pendlay Row:
1x5 20kg
1x5 40kg
5x5 65kg

------
Extras:
1x14 Deadhang pullups

 

[FroztSpectre]

8th September 2011
Time: 11.40am
Venue: Tampines Clubfitt

Squats:
1x5 20kg
1x5 40kg
1x5 60kg
1x5 80kg
5/1/3 - 110kg
[totally felt weak, + I can feel the stress on the lower spine. Decided to stop]

Overhead Press
1x5 20kg
1x5 30kg
5x5 40kg
[damn, felt hard too....]

Deadlift:
1x5 40kg
1x5 60kg
1x5 80kg
1x5 100kg
1x5 122.5kg

-------
K I've decided to go extremely slow on my squats from now on. Going to deload back to 105 or something, and do till I feel comfortable with it.

 

[FroztSpectre]

13th Sept 2011
Venue: Tampines Clubfitt
Time: 11.40am

Squats
1x5 20kg
1x3 40kg
[stopped cause my right knee was giving me problems...]

Overhead Press
1x5 20kg
1x5 30kg
1x5 42.5kg

Deadlift
1x5 40kg
1x5 60kg
1x5 80kg
1x5 100kg
1x5 125kg [mixed grip]

 

[FroztSpectre]

15th Sept 2011
Venue: Tampines Clubfitt
Time: 11.00am

Squats:
1x5 20kg
1x5 40kg
1x5 60kg
1x5 80kg
5/5/5/4 - 100kg
[Totally feel no motivation to squat....]

Bench Press:
1x5 20kg
1x5 40kg
5/5/5/4/3 - 70kg

Pendlay Rows:
1x5 20kg
1x5 50kg
5x5 65kg

 

[whyage]

Take a break/deload?

 

[FroztSpectre]

Take a break/deload?

Dropped from 107.5kg/110kg to 100 already

 

[whyage]

Dropped from 107.5kg/110kg to 100 already

But I think if you've lost your motivation maybe take a week or two off and have a good rest. Take your mind off training. Then when you're ready, ask yourself why do you train and find that motivation to start lifting again.

 

[galapogos]

Sometimes you just have bad days. Don't lose sleep over it.

 

[rundymc]

Dropped from 107.5kg/110kg to 100 already

Go light on squats for a couple of weeks. Just 'heavy enough'. No grinding, no ridiculously difficult sets. You'll get back your 'qi' eventually.

 

[FroztSpectre]

17th September 2011
Venue: Tampines clubfitt
Time: 11.30am

Squats:
1x5 20kg
1x5 40kg
1x5 60kg
5x5 80kg

Overhead Press
1x5 20kg
1x5 30kg
5x5 45kg

Deadlift
1x5 40kg
1x5 60kg
1x5 80kg
1x5 100kg
1x5 127.5kg [Mixed Grip]

-------
Wooooo. Completed everything!!
Must be the breakfast I took that was helping.
Shredded Chicken noodle + 2 eggs + apple
And the light squats

 

[FroztSpectre]

20th September 2011
Venue: Tampines Clubfitt
Time: 11.40am

Squats:
1x5 20kg
1x5 50kg
1x5 60kg
5x5 85kg

Bench Press:
1x5 20kg
1x5 40kg
5/5/5/5/4 - 70kg

Pendlay Rows:
1x5 20kg
1x5 40kg
5x5 70kg
[Felt like i'm cheating on the rows...]

 

[FroztSpectre]

22th September 2011
Venue: Tampines Clubfitt
Time: 1.10pm

Squats:
1x5 20kg
1x5 40kg
1x5 60kg
5x5 90kg

Overhead Press:
1x5 20kg
1x5 30k5
5/5/4/2/4 - 47.5kg

Deadlifts:
1x5 40kg
1x5 60kg
1x5 80kg
1x5 100kg
1x5 130kg (Mixed Grip)
[Damn.... Feels like my left shoulder blade gonna get ripped off if i keep adding more... Better stick with 130kg for the next 3-4 workouts or maybe even deload]

 

[whyage]

Nice deadlifts. I don't think you've ever stalled on them right? And do you think you're good for a 2.5 BW pull?

 

[galapogos]

[Damn.... Feels like my left shoulder blade gonna get ripped off if i keep adding more... Better stick with 130kg for the next 3-4 workouts or maybe even deload]

Sounds like a weak upper back? How's your form on the deads? Upper back rounding?

 

[FroztSpectre]

Nice deadlifts. I don't think you've ever stalled on them right? And do you think you're good for a 2.5 BW pull?

I stopped at one weight once, cause i don't dare increase further.
Don't think i can make it for 2.5BW Pull lol.
130kg felt like a ton, it was hard getting the bar off the ground.

Sounds like a weak upper back? How's your form on the deads? Upper back rounding?

Yeh my upper back is quite weak....
And yep again, my upper back is starting to round after increasing >120kgs.

Edited:
I think my form just starts breaking down after 120.

 

[kaixax555]

frozt getting super strong

 

[galapogos]

Yeh my upper back is quite weak....
And yep again, my upper back is starting to round after increasing >120kgs.

Edited:
I think my form just starts breaking down after 120.

Gotta work on your scapula retractors and depressors then.

 

[ROCKET LAUNCHER]

mm strangely enough i never had any iffy shoulders from DLs. most was this very sharp tension in the traps as i was locking out on a 1rm. went on to have quite massive trap doms despite having not done any trap exercises.