4/1/13; 1230-1430hrs; SRC gym
Mood
Before: Looking forward to squatting. Did think about the
weight quite a bit and was feeling apprehensive.
During: Damn this shit is crazy. Forearms were hurting. Shoulders
were hurting. The weight wasn’t helping. Dug deep and finished it. Again more
mental than anything else.
After: Tired. Relieved. Tomorrow’s gonna be a blast!
Training
Warm up: Did the shoulder savers warm up. Right delt still
hurting. Left delt seems ok now. Warm up squat sets were where things got murky.
Couldn’t get the bar placement right initially. Also I wasn’t flexible enough
to set my hands on the inside of the smooth rings while getting the bar to
where it was supposed to be on my back. So the warm up squat sets were shitty
and I got worried. Really had to pull myself together and focus. Finally hit my
last warm up set smoothly and was good to go for the work sets. Warm up sets
went like this:
1 x 10, 5 @ bar (Way too stiff, set up was shit.)
1 x 5 @ 60kg (Still too stiff plus now right delt started
hurting.)
1 x 5 @ 80kg (Bad. Set hands out wide to at least get the
bar in place.)
1 x 3 @ 100kg (Worse. Tried to bring hands in and bar went
out of place.)
1 x 2 @ 110kg (Worst. Did some mash up of the above 2 and ended
up muscling up the weight twice.)
1 x 3 @ 120kg (Finally got it right.)
Work sets: Depth was ok, speed was ok, form was ok. Lower
back tightness needs to be emphasized. Don’t get complacent about it. Arch lower
back, draw big air into belly and force it out. Around the 3rd set
forearms started hurting. Goodness knows why. Was it because of benching
yesterday or that I’m tensing up my forearms too much?
Assistance: Nothing done. Was totally smoked by the time the
last set was done.
Miscellaneous
Smolov is one badass routine. It will break you if you’re
weak, ill disciplined or unprepared. I’m getting better at all 3 aspects as a
result of smolov.
Diet
Breakfast: 2 scoops protein, creatine and 4 eggs.
Teabreak/preworkout: Can 1 kaya toast set. 2 eggs, 1 slice
kaya toast and 1 cup yuan yang kosong.
Lunch/postworkout: 1 scoop protein and 1L Greenfields chocolate
fresh milk.
Dinner: Glutinous rice, short beans, egg plant, pork and 1
orange.
Supper: 2 scoops protein and 1 scoop full cream milk powder.
