13-19/7/19

Acheived my targets only during my squat day. The theme with this training cycle is my persistently poor upper body, which also affected my deadlift with my poor grip strength.

I also somehow hurt my left wrist while warming up on my squat day. This affected my ability to do external rotations and I had to adjust the day accordingly by replacing it with face pulls instead.

3 week

Deadlift:
DL - up to 190 kg x 4; failed 5th set
Then 1 x 190 kg
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 102 kg x 3
DB Rows - 5 x 10 x 20 kg
Standing DB Press - 5 x 10 x 16 kg

Squat - up to 135 kg x 5
Single Leg Deadlifts - 3 x 15 x 20 kg
Side Planks - 3 x 20 sec each side
Face Pulls - 5 x 15 x 33

Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 62.5 kg x 4
Pushups - 1 x 12, 2 x 11

11-19/6/19

As I continue to battle extreme fatigue from life in general (evidenced by my infrequent updates overall), I believe that this is the first week where I’ve changed my nutrition a bit: I’ve started taking protein powder again. And to survive lifting through the Malaccan hot weather during the daytime, I had no choice but to go shirtless. Minimum reps and cutting down a lot on the accessory work was really all I could afford to do especially as I really crammed the sessions to make time for “life”.

5/3/1 week

Deadlift:
DL - up to 200 kg x 1
Did my accessory work the next day as I was spent
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 107.5 kg x 1
Inverted Rows - 3 x 12

Squat - up to 142.5 kg x 2
Single Leg Deadlifts - 3 x 15 x 20 kg
Side Planks with 8 kg DB External Rotations - 3 x 10

Military Press:
Pullups - 8 x 6
Military Press - up to 67.5 kg x 1

14-21/5/2019

It’s been challenging training while dealing with my wife’s Caesarean wound breakdown and twins and other children and the hot Melaka weather and not deloading. Just being able to get in any kind of work is good.

5 week

Deadlift:
DL - up to 180 kg x 6
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 97.5 kg x 6
Smith Machine Inverted Rows - 2 x 12, 3 x 11
Standing DB Press - 5 x 10 x 16 kg

Squat - up to 127.5 kg x 6
SLDL - 3 x 15 x 20 kg
Side plank with 8 kg DB external rotations - 3 x 10

Military Press:
Pullups - 8 x 6, 2 x 5
Military Press - up to 61 kg x 6
Weighted Push Up - 1 x 12, 2 x 11 x 10 kg