Squats

40 x 5
60 x 5
80 x 5
90 x 5sets x 8

Deadlifts

Deadlifts

60 x 6
80 x 6
100 x 6
120 x 6
130 x 2
135 x 1

I didn't know I could manage 130 x 2. Bodyweight below 78kg.

Dodged it.

Squats

60kg x 5
85kg x 5
105kg x 5
117.5kg x 5
127.5kg x 2
127.5kg x 2 (struggled but managed to get up)
127.5kg x 1 (failed my second rep. I was descending back into the hole but my spotter got me to get back up).

Doubles

Squats

60kg x 5
80kg x 5
95kg x 5
105kg x 5
115kg x 5
125kg x 2 x 4sets

SLDL

60kg x 8
80kg x 8
90kg x 8 x 2sets

Jenhan's First Deadlfit Competition

Just thought of sharing it here with you guys. I took part in my first Deadlifting competition last Thursday (19 March 2009). The rules weren't strict. There was no weight classes, and not a pound for pound. It wasn't even a 1RM competition.

It seems more like just an event cooked up by the gym to complete their events quota but anyways, I decided to take part just for the fun of it yeah? Pussy Weights represent!

I felt that I could have done a lot better if someone was there to support/motivate me or to scream at me. Had a long day that day and didn't get much rest or food. Quite critical of myself but I dont think I should be, its just the first time and the first of many yeah? Anyways, watch the video!

I did:
135lbs x 12
185lbs x 10
225lbs x 8
275lbs x 8
315 x 4 (needed 6)

Good luck Jenhan

It's only been a few months of training and you're way ahead of me.

All the best to your powerlift today. I hope you win!

Triples

Squat
40kg x 10
60kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 3 x 5sets

SLDL
60kg x 8
70kg x 8
80kg x 8
80kg x 6

Seated Calve Raises
40kg x 12 x 4sets

Getting very close.

Did 100kg x 8rep x 3sets today. Very close to my goals already.

Jenhan Week 4, 5 ,6 with videos

Weights in lbs, 5 reps all.


Week 4 Day 1
Squats - 95/105/115/135/185/185/185
Press - 45/45/65/90/90/90
Rows - 65/65/75/115/115/115

Week 4 Day 2
Not done.

Week 4 Day 3
Not done.

Was a sad sad week for me. I was denied entry to the gym due to membership misunderstanding. I was all prepped up, was looking forward to finally squatting my own body weight and was denied. Suckiest feeling! Denied entry…pfft. Took a whole week to settle.

*Please note strength loss and also progress after absence for about a week.

Week 5 Day 1
Squats - 95/105/115/135/185/185/185
Bench - 65/65/85/135/135*/135*
Deadlifts - 95/115/135/190/190/190

*spotter helped quite a bit on set 2 and 3

Things to note: Squats was the hardest ever. Strength loss after just one week of absence was very prominent.

Week 5 Day 2
Squats - 95/115/135/190/190/190
Press - 45/45/65/95/95/95 x3
Rows - 75/95/125/125/125 x3

Note: Performance in Press and Rows has dropped significantly. Was really up on having aced the Press the last time I did it, but now progress interrupted again.

Week 5 Day 3
Squats - 95/105/115/135/195/195/195
Bench - 65/75/85/135/135/135
Deadlifts - 115/135/190/190/190

Video:

195lbs Squat. 1st set.

Note: Finally squatted my current bodyweight! 88.6kgs. Bench was awesome, finally aced 135lbs. Deadlifts didn’t raise because I was just too tired and I realize my grips were becoming weak. Thumb was starting to slip off.

Extras: Roman sit up with 5 sec hold at parallel – bodyweight x 5 x 3

Week 6’s progress has been quite good. Seems like I have regained my strength to keep on pushing.

Week 6 Day 1
Squats - 95/105/115/135/200/200/200
Press - 45/45/65/95/95/95
Rows - 75/95/125/125/125

Video:

Squats 200lbs, 3rd set.


Military Press 95lbs, 3rd set.


Pendley Rows 125lbs, 2nd set with belt.

Week 6 Day 2
Squats - 95/105/115/135/205/205/205
Bench - 65/75/85/140/140/140 x3
Deadlifts - 115/135/205/205/205

Extras: Hyperextensions – bodyweight + 25lbs x 8 x 3
Barbell shrugs – 85lbs x 12 x 3 ( these two were done superset)

Note: Bench progress has been slow for me, wondering if this is common at this weight? Deadlift weights have been increased a lot (from before) because I felt strong that day and I wanted to my deadlifts to catch up to my squats. Nailed it!

Week 6 Day 3
Squats - 95/105/115/135/210/210/210
Press - 45/65/75/100/100/100
Rows - 75/95/95/130/130/130

Extras: Assisted wide grip pull ups – Bodyweight - 46lbs x 5rep/3rep/3rep

Note: I feel that my trunk needs a lot of work because it is interfering with my form for Pendley Rows. Press is also starting to feel dangerous at 100lbs. Afraid that my weak trunk will compromise form or safety.

Today's diet as far as I can remember, and injuries.

Today's diet:

Breakfast:
5 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo, approx. 40g peanut butter, green tea

Lunch:
225g chicken breast, 2 whole eggs, 90g rice, peri-peri sauce, cup of milk (approx 200mL)

Pre-workout:
40g of oats, 29g of whey, 350mL 1% semi skimmed milk.

Post-workout:
30g dextrose, 5g creatine, 29g whey, 350mL 1% semi skimmed milk.

Tea:
3 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo.

Dinner
225g chicken breast, 2 whole eggs, 75g rice, peri-peri sauce, salad with vinegar

Pre-bed
1 teaspoon peanut butter (approx 5 - 10g), 29g whey, 350mL 1% semi skimmed milk.

Throughout the day: Multivits, 6 - 8 fish oil tablets (300g EPA/DHA per tablet).

Excuse the approximations, I lost count. It's been a long day. Also, too lazy to count my macros but I'm sure it's above 3,200kCal, with a ratio of carb:protein almost 1:1 and fat half of that.

Anyway, I picked up an injury. All I could remember was it occuring during the stiff legged deadlift. It's a very injury prone workout. As such, I would suggest novices (like me) to stay away from complex exercises like these which puts too much emphasis on form and flexibility. The sensation was akin to my skin tearing apart, but no lesions, bruises or whatever. I was perfectly fine, only leaving with an slightly odd uncomfortable feeling after.

Going to see the doctor tomorrow to make sure it is or isn't an iliotibial band tear.

My diet is spick and span, I'm gaining a fair amount of flab, but that could be due to chinese new year.