11/1/13; 1000-1230hrs; Bishan Gym
Mood
Before: Looking forward to smashing weight.
During: Looking forward to not being smashed by the weight.
F this shit man. Who squats at 87% of their max for 5 reps? Only to repeat it for
6 more sets? Clearly Prilepin’s chart doesn't really apply here. Today really
sucked and I had to dig deep as usual to see it through. Again, it was all
mental. Physically, when I was under the bar, the reps weren't that hard honestly.
After: F this shit. Tomorrow I've to squat again?? But seriously,
I’m gonna crush it tomorrow.
Training
Warm up: Did the shoulder savers warm up. It’s a really nice
warm up. Warm up squat sets went like this.
Bar for 10 reps. This was just to get used to the bar
position.
60kg for 5 reps. This was to further get used to the bar
position and also to reinforce technique.
80kg for 5 reps. This was to supplement the above.
100kg for 3 reps. This was to get used to moving heavier
weight. Done for less reps to conserve energy for the work sets.
110kg for 3 reps. Same as above.
120kg for 1 rep. This was done just to get a feel of the
weight and as a final form check. So a single was performed to conserve energy
for the work sets.
Work sets: This went pretty nice, not the best session I’ve
had by far but certainly not the worse. No real pain anywhere, just a general
soreness in the back. Probably overdid it yesterday. I realised the triceps
felt strained when getting under the bar. I didn’t know the triceps were
involved in setting the bar. Going to need to focus on technique tomorrow. Knees
were caving in a little today. Some reps were a real grinder, actually that was
close to half. Belted for all sets, couldn’t really see myself doing it without
a belt though. Low back felt sore. Was it because of the back extensions
yesterday or the weight today? I’ll find out tomorrow I guess.
Assistance: Nothing done.
Miscellaneous
There are quite a few thoughts running through my head now
but I need to sleep soon. Recovery is of utmost importance. So this will have
to be done another day but I’ll leave some points here so I won’t forget. Things I've learnt this past 3 weeks. Diet, sleep, recovery, training, how they all
tie in. I’m not a bodybuilder, I am a powerlifter and my goal is to lift heavy
weights but I do want to look aesthetically pleasing too. Making use of short,
intense cycles such as this to make some gains but there is a need to back off
quickly as well; also how to hold onto these gains?
Diet
Preworkout/breakfast: 2 scoops protein, creatine, 4 eggs and
2 slices of wholemeal bread. 1 cup kopi o kosong ti loh before hitting the gym.
Postworkout/lunch: 1 scoop protein. Carl’s Jr low carb
thickburger without sauce, beef chili cheese criss cut fries and coke light. The
burger cause there’s protein. The fries cause there’s carbs and it’s awesome
and it’s not on the menu. Coke light cause I’m feeling healthy. Actually no
cause I still like the taste of coke but I don’t really need those empty
calories from sugar.
Teabreak: Costa coffee small cappuccino. Doesn't really do
anything for my diet. It’s just milk and coffee after all. But it tasted
decent.
Dinner: Felt hungry but the food wouldn't go in. Brown rice,
white rice, green vegetable, pork ribs, egg and short bean, and ice cream.
Supper: 2 scoop protein and 1 scoop full cream milk powder.
