31/12/12; 1030-1300hrs; Bishan Gym
Mood
Before: Looking forward to smolov. Well rested and ready to
dominate.
During: First set was daunting. More mental than physical.
Forearms didn’t hurt with new arm placement. But slight change in technique. Made
some adaptations along the way. New technique is improving.
After: Happy. Looking forward to 531 OHP and rest of smolov.
Training
Warm up: Did shoulder savers warm up. Tried squat warm up
sets with new hand placement. Took awhile to find a comfortable position but no
delt or forearm pain after that. Just need to get used to the new groove and
grease it.
Work sets: As aforementioned, 4 sets 9 reps were more mental
than physical. Sets went well. Technique must be further worked on. Bar speed
was ok. Felt very much in control of the bar weight. Confidence was good.
Assistance: 4 sets of 10 reps for hanging leg raises using
bodyweight. 3 sets of 20 reps for 45 degree side bends and back extensions
using bodyweight. 20 minutes brisk walk.
Miscellaneous
New hand placement for squat has no forearm pain but there
is a need to work on the new techniques. With the elbows up, upper body tends
to lean forward more. Thus need to sit back further and longer. Lower back
needs to work harder to fight the forward lean. Quads and lower back felt sorer
today as compared to last week.
Diet
Appetite was good. Need to eat more to get through this
week. Again this bears repeating, recovery is the name of the game.
Preworkout/breakfast: 2 scoops protein, creatine, 4 eggs, 2
slices white bread. Again breakfast was hard to get down. 1 kopi O kosong ti
loh before hitting the gym.
Postworkout/lunch: 1 scoop protein, fish soup and 4 eggs.
Tea break 1: Hans dory fish, soup, bread, coffee, papaya,
fries, salad. Tastes like crap.
Tea break 2: Gloria Jeans choc macadamia ice blend. Tastes like
crap too.
Dinner: Pork belly, 2 eggs, green vegetable, cabbage soup, fake
Buddha jumps over the wall, white rice.
Supper: 2 scoops protein and 1 scoop full cream milk powder.
