Attention! Snickers and Twix bars for sale!

[Tony Zhang]

Ha! I knew that would get your attention, you heavy, out-of-shape powerlifters out there. (I know, being an Internet tough guy RULES)

This will be my workout jorunal; it serves the purpose of me monitoring my own progress.

Stats:
BW: 82 KG (Aiming for a lean 95 KG)
Height: 6 foot or roughly 180 cm
Bench: 80 KG
Squat: 120 KG
DL: 130 KG
IQ:200 (is it unnesscesary?)

Workout 4 times a week:
Monday: Max Lower Body
Wendnesday: Max Upper Body
Friday: Repetition Lower Body
Saturday: Repetition Upper Body

Monday and Wendnesday are intended for strength gain while Friday and Saturday will be used to add muscle mass (which I am severely lacking).

Exercises rotated every 3 weeks

I will post my first proper entry tommorow night!

Cheers,

Tony

[Phil R]

hi tony
nice to meet you today

[Tony Zhang]

Thank you Phil and Rob!!!

It was a great day today and very humbling and motivating (scared the shit outta me when Dave bombed though). Phil and Rob you guys were ultra-friendly I am honoured!

I am inspired to trainer much more harder in the gym and I will train smarter and harder in order for me to put up a decent total in my first meet (in March?),

I need to do more curls and leg extension,

Tony

[help2001]

aim for a bigger bodyweight at 6`, go for 110 at least

[Ben "tricky" Burgess]

agreed, 95 makes you either an overweight 90, or an underweight 100 lifter.

[tod]

some1 had to bomb so i thought id b better doing it there tony m8 with all thoses spotters than in the gym with just me and phil! lol, glad to see you didnt get put off watching me drop like that, it was good to meet you.

[Justin Hurley]

Tod your definately earning that title of bomber..LOL

That's what you get when your wasted for your pre-comp preperations... :D ......... you have many years to build up to the level of the veteran piss head Phil.

[Welshdragon]

Tod your third squat was the highlight of my day(well after staring at Jess all day,lol) I like the way you stood up checked your tongue for blood then flaked out! :)

[Rob Thomas]

Tod your third squat was the highlight of my day(well after staring at Jess all day,lol) I like the way you stood up checked your tongue for blood then flaked out! :)

When I caught him, he'd totally blacked out and was a dead weight!

[Tony Zhang]

Cheers guys,

ME Lower Body
Squat

40 Kg * 5
60 Kg * 5
70 Kg * 3
90 Kg * 2
100 Kg * 1
110 kg * 1
120 kg * 1 Easy (PR)
122.5 kg * 0 (Descended too fast, also something mental wenbt on, fear, spent too much time thinking about technique while lifting: arch back, looking up etc... hence wasn't 100% concentrated on actual lift)

Straight Leg deadlifts 4 sets of 8 (80 KG)
Hanging Leg Raises 3 sets of 15


After the workout I had a recovery drink and a sprite (in the name of spiking insulin with sugar lol)

head trainer in the gym advised me to work in 15-20 rep set for safety,

Tony

[Welshdragon]

Tell the head trainer at the gym to go get fucked Tony:)

[tod]

Tod your third squat was the highlight of my day(well after staring at Jess all day,lol) I like the way you stood up checked your tongue for blood then flaked out! :)
cnt really remember the 3rd 1 much after taking the bar of the racks, nice to know i can entertain the strongest man in wales, lol! i gt a lovely hole in my tongue and the rest of my body feels like i was hit with a car, it was good to entertain every1

[tod]

When I caught him, he'd totally blacked out and was a dead weight!
cheers again for the catchin me bigman

[Tony Zhang]

What a shame I didn't record that!!!

[tod]

Tod your definately earning that title of bomber..LOL

That's what you get when your wasted for your pre-comp preperations... :D ......... you have many years to build up to the level of the veteran piss head Phil.
im nt a bomber im THE BOMBER!!!! i just need a bit more xperience with the bigger weights, you missed wat could have been the best video clip youve had from any comp all year buddie

[tod]

What a shame I didn't record that!!!
that could have earned us 250quid!!!!
try sticking to lower reps with bigger weights, me and phil very rarely go over 5reps on most things and if we do its just to 8

[Tony Zhang]

that could have earned us 250quid!!!!
try sticking to lower reps with bigger weights, me and phil very rarely go over 5reps on most things and if we do its just to 8

Even on the supplementary exercises?

[tod]

Even on the supplementary exercises?
stuff like straight bar shrugs on a rare occasion weve done 10reps, bt never over and i cant even remember the last time we went that high, if you wnt some good advice and help on a programe send a private msg to phil r, im sure hell help you out, bt be warned hes the 1 whos teaching me how 2 squat, lol

[Tony Zhang]

Thanks mate!

[Rob Thomas]

Tell the head trainer at the gym to go get fucked Tony:)

I'll second what Dale says Tony and if the guy questions it, tell him that Wales' strongest man and Wales' biggest bencher at 125+ told you to say it!

[Tony Zhang]

lol I've seen him training other people. He gets people doing 40 Kg on the leg press machine (if you are that weak, how can you stand up?) and bench press on the smith machine supersetted with tricep kickbacks.

He also works out in the gym himself; also make me laugh when he walks around in a tank top.

[Justin Hurley]

Where do you train Tony???

[Tony Zhang]

Cardiff University "Health and Fitness Centre". Its cheap though, 1.10 everytime. Atmosphere however is amazingly shite, playing pop music and guys grunting while they do bicep curls.

[Rob Thomas]

Like I told you yesterday Tony, just block them out and snigger to yourself when they are still looking the same and performing the same pumping exersises with exactly the same weights this time next year whereas you'll probably be benching what they can push on the leg press!!

[Tony Zhang]

Like I told you yesterday Tony, just block them out and snigger to yourself when they are still looking the same and performing the same pumping exersises with exactly the same weights this time next year whereas you'll probably be benching what they can push on the leg press!!

One thing I love though, is checking out camel toes while warming up. Thats great advise, Rob. I usually put my mp3 player on playing DMX and heavy metal music. Works everytime!

Thanks,

Tony

[Rob Thomas]

Nothing wrong with looking at the camel toes mate. ;-)

[Phil R]

[QUOTE=Tony Zhang],

head trainer in the gym advised me to work in 15-20 rep set for safety,

well i think dale got it right
nice to meet you dale see you soon

[Justin Hurley]

Go and use the gym in UWIC in cyncoed, much better environment and quality of users.
Still cheap for a student. Cardiff Uni gym sucks big time.

[Tony Zhang]

Thanks but the cardiff gym is more convinenient; its very close to Cardiff U Business school where I attend everyday and where I live(roath). I don't have a car/bike so it sucks big time.

Also, no one ever uses the old powerrack which means its always available.

[Welshdragon]

It was nice to meet you to Phil and the Bomber:)

Hopfully I`ll be able to pop along for a session with the pair of you and Rob in the new year and do a couple of powerlifting comps next year to!

[Rob Thomas]

It was nice to meet you to Phil and the Bomber:)

Hopfully I`ll be able to pop along for a session with the pair of you and Rob in the new year and do a couple of powerlifting comps next year to!

That would be great Dale, you'll probably set some records in the powerlifting too.

[tod]

It was nice to meet you to Phil and the Bomber:)

Hopfully I`ll be able to pop along for a session with the pair of you and Rob in the new year and do a couple of powerlifting comps next year to!
it would be gr8 for you 2come down dale bt how about training on a bench or deadliftday, fuck squats! lmao

[Tony Zhang]

Extra workout

80 bodyweight reverse calf raises
50 bodyweight squat
Balance on one feet, eyes closed * 10

My hamstrings are very sore,

Tony

[Welshdragon]

Squat will have to be the first session for you to redeem your self Bomber,lol!

Tony why the extra workout mate? you look the type that struggles to put weight , the extra workout wont really help matters mate - get westside out of your head ask phil or one of the lads on here to sort you out with a training program!

whats you diet like aswell Tony?

[Tony Zhang]

Squat will have to be the first session for you to redeem your self Bomber,lol!

Tony why the extra workout mate? you look the type that struggles to put weight , the extra workout wont really help matters mate - get westside out of your head ask phil or one of the lads on here to sort you out with a training program!

whats you diet like aswell Tony?

The extra workout is just for rehab/prehab, I broke my ankle last easter and have a titanium plate in it; the lower part of my left leg is completely messed up. After the injury , I have a habit of getting nasty shin splints whenever I run on hard surface and have unstable ankles, hence the reverse calf raise and balancing stuff.

This usually last about 10 minutes.

I don't count calories but try to get a gram of protein per pound.

My diet:

Breakfast: 1 pint milk, 4 whole eggs, 4 brown bread with peanut butter
2nd meal: apple, 1 pint milk
Lunch: 1 can of tuna + 4 brown bread
PWO: Recovery drink
4th meal: Some kind of sandwitch from school + apple
Dinner: 4 whole eggs, 4 brown bread with peanut butter, vegies

Supplements: fish oil, multivitamin, creatine, glutamine

This is an ideal I strive for, I eat whole pizza once or twice a week instead of a meal.

Any help would be appreciated,

Tony

[Tony Zhang]

I dunno whether my routine is westside or not:

Monday: Max Squat or deadlift or Good morning
Wendnesday: Max Bench or close grip bench
Friday: higher rep deadlift (5-7 reps)
Saturday: high rep bench or dips/overhead press

rationale behind the programme:
http://www.t-nation.com/readTopic.do?id=459321

[Tony Zhang]

you look the type that struggles to put weight,



That just inspirted me to drink a litre of chocolate milk. LOL

[Rob Thomas]

Eat until you can't eat any more and then eat it all again!

[Welshdragon]

Milk is definatly the way forward for putting on weight!

keep your diet the same as it is now and add 8 pints of full cream milk everyday! 8pints of full milk is roughly 2500 cals a day - if your not gaining 1-2lb a week with the milk and food increase cals more by changing things - do thing like fry your eggs and add butter to your bread it all adds up in the end!

[Tony Zhang]

Wow thats cool I should definetly give that a go!!!

Thanks for your time,

Tony

[tod]

[QUOTE=Welshdragon]Squat will have to be the first session for you to redeem your self Bomber,lol!

ill bare that in mind

[Phil R]

[QUOTE=Welshdragon]Squat will have to be the first session for you to redeem your self Bomber,lol!

ill bare that in mind
well i suppose i will have to get a team of spotters in for him

[tod]

[QUOTE=tod]
well i suppose i will have to get a team of spotters in for him
youll b safe behind me, itll clear u.

[Tony Zhang]

Guys, are the videos posted? If so, where can I find them?

[tod]

Guys, are the videos posted? If so, where can I find them?
na nt yet, robs lost his charger or somthing so he hasnt been able to put them on here yet

[Rob Thomas]

I managed to download my one and only bench press before the camera died, here's the 220kgs press. You'll notice my right arm struggling, it was very painful, I did something to it during the warmup.

http://www.rtcomputersystems.com/gym/videos/220bench.wmv

[tod]

[QUOTE=robt]I managed to download my one and only bench press before the camera died, here's the 220kgs press. You'll notice my right arm struggling, it was very painful, I did something to it during the warmup.

hurt or nt your still 1 strong mother hubberd, may be you hurt it catching me?

[Tony Zhang]

I realised one thing last sunday: I haven't been pausing my bench press. Today, I paused my bench press and I was able to press a bit less, its not good for my ego but I reckon it will benefit me in the long run.

Eating is also not easy, following the great welsh dragon's advise, I have been only drinking drinks that contains calories on top of my regular meal. Its not yet 4 pm but I've consumed 4 pints of milk and a liter of orange juice (that alone is about 2000 calories); feeling a bit stuffed and bloated but I won't go anywhere without sacrifice, right?

Training today:

Bench (emphasize on pausing)

40kg * 10
50kg * 5
55 kg * 5
60 kg * 3
65 Kg * 3
67.5 kg * 2
70 kg * 2
72.5 kg * 1
75 kg * 1
77.5 * 0 (Couldn't get it off my chest)

I really pissed me off that I press 5 kg less when I actually press properly!!!

Upright row

50 kg * 5
50 kg * 4
50 kg * 4
50 kg * 3
50 kg * 3

Skull crushers 3 sets of 30 kg * 6

Embarassed by my bench press,

Tony

[Rob Thomas]

Everyone benches less when they do it properly Tony. I can "bounce" 225kgs off my chest raw but can only do around 210 strict at the moment.

Leave the ego at home mate, learn the correct techniques so that there are no suprises on competition day.

[Tony Zhang]

I know thanks mate, glad its only a mere 5 kg difference between boucing and proper pause though... Next week, with good technique, I will definetly nail 80 kg (my best "bouncing" bench).

[Welshdragon]

Your bench will soon come up Tony especially if you keep your Cals high, you`l soon be pausing with 100kg in no time:)

[Phil R]

Your bench will soon come up Tony especially if you keep your Cals high, you`l soon be pausing with 100kg in no time:)
like the big man said
rome was not built in a day

[Tony Zhang]

Thanks for the input guys... that stuff just motivates me to train harder :)

[Tony Zhang]

Friday:

I have been deadlifting "conventional" for months. I'm mixing stuff up by using a sumo stance for 3 weeks.

Sumo deadlift:

60 kg * 5
80 kg * 5
102.5 kg * 5
102.5 kg * 5
102.5 kg * 5
102.5 kg * 4
102.5 kg * 3

Straight legged deadlifts:

82.5 kg * 10
82.5 kg * 10
82.5 kg * 10

Was going to do another set but I have painful torn calluses, hope it won't affect my pullups tommorow.

One legged squats (one leg in front with no assistance)
3* 10

Had a recovery drink and walked for 20 minutes as I felt very nauseaseous.

Gloves are for metrosexuals, torn calluse is the sign of a man :D ,

Tony

[Rob Thomas]

Superglue works well for torn calluses Tony - just make sure you don't glue one of your fingers to it too ;-)

[Tony Zhang]

Haha that is hardcore mate, I'm going to do that tommorow before my pullups. It is almost funny that such a small matter affects your training. :D

[Tony Zhang]

This is my fourth and last workout of the week so I went a bit light. Generally I feel good apart from a mild "sore" feeling in my knee, hopefully the feeling will be gone before max effort squat on Monday.

Bench Press:

5 X 62.5 kg
5 X 62.5 kg
5 X 62.5 kg
5 X 62.5 kg
4 X 62.5 kg

Poundage needs to be increased next week, it was a bit too easy

Medium-grip pull-ups: This is an exersise I really suck at
2 sets of 4 reps
4 sets of 3 reps

Front Plate Raises:

3 sets of 10 with 20 kg

Skull Crushers:

3 sets of 6 with 12.5 kg Dumbells

Hot girl doing dumbell flies in front of you = increased Testostrone and better performance,

Tony

[Tony Zhang]

ME Squat

60 kg * 5
70 kg * 3
80 kg * 2
90 kg * 2
100 kg * 1
110 kg * 1
115 kg * 1
122.5 kg * 1 Easy (A 2.5 kg Personal Record)
127.5 kg * 0 (Stupid Mistake to attempt 7.5 kg Personal Record, was stapled to the Groud :smile: )
125 kg * 0 (crap)

The mistake today is that I made a massive 5 kg jump after I broke my record by 2.5 kg; if that didn't happen, I'm sure I still had another 2.5 kg in me.

Straight Legged deadlift :

85 kg * 7
85 kg * 5
85 kg *2

As I missed twice in my squat, I was very tired and my suplemental exercise suffered.

Broke a PR but was still a bad workout :) ,

Tony

[Rob Thomas]

At least you've found your limits Tony, that's always useful to know. Keep it going!

[Tony Zhang]

Wendnesday ME Bench

Bench Press

20 kg * 5
40 kg * 5
50 kg * 3
60 kg * 2
65 kg * 2
70 kg * 1
75 kg * 1 (Old PR)
77.5 kg * 1 (2.5 kg PR)
80 kg * 0
77.5 kg * 1 (2.5 kg PR)
80 kg * 0 (Damn)

Skull Crusher 10 kg dumbells 3 sets of 12

Upright row 55 kg 3 sets of 5

Making progress,

Tony

[Rob Thomas]

Are you pausing those singles Tony and pushing them up evenly?

[Tony Zhang]

Yup, I pause them properly; to the point that I might be even overdoing it. I did 80 kg boucing with poor form a few weeks ago so 77.5 kg with a good pause is good progress I reckon

Today, I worked out in the morning instead of the PM after 3/4 meals. It seemed a longer distance to get the bar to touch my upper belly. I guess its that its because my belly is less bloated first thing in the morning as there is no 3 or 4 pints of chocolate milk and fast food !!! :)

[Rob Thomas]

Don't forget mind that even though fast food is full of calories, it's mostly dead or crap calories. Don't get drawn into thinking that calories are King, you still need to keep an eye in where you get those calories from.

As a guide, here's some advice from Ryan Kenelly's Benchmonster book:

Meal 1:
Oats, 6 hard boiled eggs, glass of juice and a glass of milk.

Meal 2:
Protein shake, multi-vitamins and some Essentuial fatty acid capsules.

Meal 3:
One can of tuna mixed with green salad.

Meal 4:
Protein shake and granola bar.

Meal 5:
8oz steak, 2 pieces of wholewheat toast.

Meal 6:
Protein shake, multi-vitamins and some Essentuial fatty acid capsules.

Meal 7:
8oz hamburger on whole wehat bun with salad.

Meal 8:
Six hard boiled egg whites, glass of milk and glass of water.

Obviously, this is for illustration purposes but you can get the idea of what he means. Also drink loads of water each day aswell.

[Tony Zhang]

Thanks Rob, good stuff! I will incorporate healthier food!

I think I was too lazy to get my calories from 'clean' food; I was getting 1000 + calories a day from burger king/pizzas. LOL

[Tony Zhang]

Friday:

Sumo Deadlift:

Warm up
105 kg * 5
105 kg * 5
105 kg * 5
105 kg * 5
105 kg * 5

Straight legged deadlift 3 sets of 82.5 Kg *10

One legged squats with no assistance: 3 sets of 8 for each leg

I checked out the weight scale and I have gained 2.5 kg since 13th Novemeber. This is good news and my degree of leaness is still the same; which means the fat gain was minimal. I will keep up with the massive eating!!!

Due to weight gain, I will require more food to maintain the mass, I will add a bit of peanuts as a snack throughout the day!

Massive Eating = Massive pooping,

Tony

[Rob Thomas]

Tony, do you take whey protein? I know it can prove expensive for students but the whey consortium do a massive 5kg tub of unflavoured whey for about £37. It's not the best tasting stuff around but if you add nesquick to it like I do then it's fine and it's pretty good value for the price.

If you want to get some then go to Dale's website at www.dalenorris.co.uk and click on the Whey Consortium link on his homepage because if you purchase anything from them via his site, Dale will get commission.

[Tony Zhang]

Yeah its the only supplement apart from a multivitamin that I will always use. I usually buy from Holland and Berrett and its bloody expensive: 10 quid - 15 quid for 900 g. Thanks I will order through Dale's site when I run out of my 900 g tub now!

[Welshdragon]

Like Rob said its a bit bland without any added flavour but its cheap and it good shit!

I`v used a fair bit of it this season and Im happy with their product!

[Tony Zhang]

Saturday

Bench Press

65 kg * 5
65 kg * 5
65 kg * 5
65 kg * 3
65 kg * 3

Medium Grip Pullups

4 sets of 4
1 set of 3
1 set of 1

Skull crushers

3 sets of 12

Tony

[Tony Zhang]

Monday ME

Good Morning

20 kg *5
30 kg *5
40 kg *5
60 kg *2
75 kg *2
85 kg *1
90 kg *0

Cable Pullthrough

Max weight 3 sets of 10

Felt good so....

Hammer Curls

3 sets of 8

Tony

[Tony Zhang]

Wendnesday ME

Great workout today!

Close grip bench press:

Today is the first time I benched with an arch by tucking in my feet wide and my close grip bench press improved quite a lot!

20 kg * 5
30 kg * 5
40 kg * 3
60 kg * 3
70 kg * 1
72.5 kg * 1
75 kg * 1
77.5 kg * 0
75 kg * 1
77.5 kg * 1
80 kg * 0

My close grip benchpress PR has equalled my flat bench press PR! Looking forward to some major improvements by arching next time I bench press.

DB Bench Press

25kg Dumbells
3 sets of 7

Cable Upright Row
3 sets of 6

Just a question though, I tried two kind of arches with different foot placements.

One is wide, on the heels, another is feet tucked and on my toes, if I intend to lift in BWLA, which one should I use? I find being on my toes is significantly easier!

Tony Zhang

[Rob Thomas]

I think your feet need to be flat on the floor Tony.

[Tony Zhang]

Damn...
:)
So do I...

a) stretch a lot to improve an arch (wide and flat)?
b) don't bother arching?

Cheers,

Tony

[Tony Zhang]

Friday

Good Mornings

Warmup up to
70 kg *5
70 kg *5
70 kg *5
70 kg *5
70 kg *3

Lunges

22.5 kg Dumbells

3 sets of 10

Cable pullthroughs

Max weight

3 sets of 12

[Tony Zhang]

Sat.

Dumbbell Press 22.5 kg

1 set of 12
2 sets of 10
1 set of 8

supinated rows

4 sets of 12

Lateral Raise

3 sets of 10

[Tony Zhang]

Monday ME

Got very poor sleep last night so cut down on volume!

Good Mornings

20 kg *5
30 kg *5
40 kg *3
60 kg *3
70 kg *2
80 kg *1
85 kg *1
90 kg *0 (got it but rounded my back, fuckin shady)
85 kg *1

Cable pullthrough

Max weight
3 sets of 10

[Tony Zhang]

ME Wendnesday

Close grip BP
Flat feet bench arch

20 kg * 5
40 kg * 5
50 kg * 3
60 kg * 3
70 kg * 1
75 kg * 1
80 kg * 1 (2.5 kg PR)
82.5 kg * 0 (Lock out problems)

DB Benchpress

25 kg Dumbbells
3 sets of 8

Bentover row

20 kg Dumbbells
3 sets of 10

Good workout,

Tony

[Rob Thomas]

Well done Tony, keep it going mate!

[Tony Zhang]

Thanks Rob! I'm quite satisfied with my progress so far.

[Welshdragon]

Keep at it Tony - its a slow process but you will get there in the end!

[Tony Zhang]

Arch back Good morning

5 * 72.5kg
5 * 72.5kg
5 * 72.5kg
5 * 72.5kg
2 * 72.5kg

Walking Lunges

27.5 kg dumbbells

3 sets of 12

DB deadlifts

3 sets of 8

[Tony Zhang]

Sunday RE

DB Bench Press

Worked up to 27.5 KG Dumbells

27.5 KG * 6
27.5 KG * 4
27.5 KG * 6
27.5 KG * 5


Bodyweight row (fat man's pull up)

3 sets of 10

Lateral Raise

3 sets of 8

[Ben "tricky" Burgess]

why Lat Raises and not OHP Tony?

[Tony Zhang]

Thats great idea, tricky, thanks. I will need to do some more overhead pressing on upper body days. The problem is I'm doing too many pressing movements compared to pulling movements. For shoulder health I will need to incoporate Cuban press.

Therefore: I will add
1) ohp
2) cuban press

Monday ME

Arch Back Good Morning

20 kg *10
30 kg *5
40 kg *5
50 kg *5
60 kg *5
70 kg *3
80 kg * 1
85 kg * 1
87.5 kg * 1 (2.5kg PR)
85 kg * 1
90 kg * 1 (5kg PR)

Feeling tired so..

Dumbbell Deadlift

30kg Dumbbells

3 sets of 8

[Ben "tricky" Burgess]

Therefore: I will add
1) ohp
2) cuban press


elementary my dear Tony. That will have waaaaaaaaay more carryover to your benching than Lat Raises ever will. Also, dont let a front-back imbalance develop. If you're doing a lot of ant/med delt work (i.e. bench and ohp) you want to balance it out with some posterior delt work too (face pull or RDF's).

[Tony Zhang]

Thanks for your help! I thought I did enough shoulder work but just realised I'm going to develop huge imbalances this way.

I read some training articles and decided to include direct work for rear delts (Seated Dumbbell Cleans, face pulls) and overhead medial delt work(Side press, military press) on Upper Body days.

I will also do something like the cuban press for rotaters.

I also realised I'm not doing any ab work, I will start weighted situps and planks etc...

Thanks,

Tony

[Tony Zhang]

Wendnesday ME

This is the third week for me to use the same max effort exercises; this is because I'm not very familiar with good mornings and I need more sessions to get used to the exercise in order to reap the benefits. Usually I would use 2 weeks cycles insatead of 3.

Close grip BP

20 kg *5
30 kg *5
40 kg *5
50 kg *5
60 kg *5
65 kg *5
70 kg * 2
75 kg * 1
77.5 kg 1
80 kg * 0
77.5 kg * 1
82.5 kg * 0
75 kg * 1
77.5 kg * 1

I failed to break a personal record, probably because I've done this ME exercise 3 weeks in a row; however, I managed to do 5 singles above 90% of 1RM (80kg) , which is good.

DB Bench press
27.5 kg Dumbbells
3 sets of 8

Bent Over Row
20 kg Dumbbells ( exhausted at this point so going light)
3 sets of 10

I am travelling to Hong Kong next Sunday, so I will have a last session, RE upper body day on friday.

I'm a bit worried about training in the holidays, as jetlag and long distance flights (13 hr) will tire me out a bit. However, I hate missing workouts so I will have a max effort day on Tuesday (probably will still be jetlagged though), Thursday, and repetition effort day on saturday and sunday.

The next few weeks I will bust my balls and go fucking heavy to prepare for my first bench press competitiion. Some caffeine, sudafed will help a lot on the first few days of training, so will contrast showers, saunas and a lot of active recovery stuff. This is so that I won't burnout with the training.

After that, I will deload for one week by only doing some light high rep stuff one week before the bench press in the pub competition.

Tony

[Tony Zhang]

Had a shite workout today! Last night I couldn't sleep until 4 am so I had some Nytol, that left me quite drowsy in the day time! This workout is the last workout before I fly to HK on Sunday.


RE Upper body

DB Benchpress

27.5kg dumbbells

3 sets of 7

Haven't done regular benching for a while so I decided to try out a couple of heavy singles.

85 kg * 0

85 kg * 0 I think I could have gotten this one but the spotter put his hands on the bar for the last second just before I locked out. What an idiot.

Perhaps I'm just a little bit tired, anyhow I have been breaking personal records in every lift for the last 5 or 6 weeks. Maybe I just need to back off the next few days and then go fucking heavy from next Wendnesday.

Bent-over Row

3 sets of 10

Tony

[Tony Zhang]

Wendnesday ME Bench

AM: Floor Press

5 * 20 kg
5 * 30 kg
5 * 40 kg
3 * 50 kg
3 * 60 kg
3 * 70 kg
1 * 75 kg
1 * 80 kg
1 * 85 kg
0 * 87.5 kg
1 * 82.5 kg
0 * 87.5 kg

Seated Dumbbell Clean

3 sets of 12

PM

Chest supported Row

3 sets of 10

Military Press

3 sets of 12

High Rep Tricep Pushdowns

[Tony Zhang]

Sumo Deadlfit

Worked up to

145 kg * 1
150 kg * 1
155 kg * 1 (25 kg PR)
150kg * 1

Seated Good mornings

60 kg

3 sets of 10

[Ben "tricky" Burgess]

good pulling Tone

[Tony Zhang]

good pulling Tone

Thanks.

[Tony Zhang]

Monday Bench RE

Warmed up to

60 kg * 5
70 kg * 5
75 kg * 5
75 kg * 4
75 kg * 3
75 kg * 2
75 kg * 1

Seated Dumbbell Clean

3 sets of 6

Lat pulldown

3 sets of 10

Military Press

40 kg * 12
40 kg * 10
40 kg * 10

[Tony Zhang]

Lower Body RE

ATG Squat

Warmed up to

100 KG * 5
100 KG * 3
100 KG * 3
100 KG * 3
100 KG * 2

Seated GM

65 kg

3 sets of 7

[Tony Zhang]

After the holidays there will be a slight change of focus in my training. This is because I want to play rugby again next year.

1) 3 weights sessions a week instead of 4 with 2 (ME and RE) upper body and 1 (ME) lower body.

2) Sprint training twice a week and one conditioning workout

3) Include quad dominant exercise on lower body day. I made the mistake of eliminating them and although my deadlift increased a lot, my ass to grass squat didn't. I'm selling myself short.

4) Eat properly. I have gained a bit of weight since october with some fat but mostly muscle(now I weigh 90 kg). However, I have been too lazy lately to eat clean.

[Rob Thomas]

Tony, if you're going to go back to playing rugby then why don't you just go for a straight forward Squat, bench, deadlift 3 day per week programme and forget the westside style of training for now. If I were you, I'd do:

Monday: Squats
Wednesday: Bench Press
Friday: Deadlifts

Or at least fit those in around your rugby training etc. as you may find running for a match or a rugby training session hard going with DOMs from squats!

I'd also consider a 5x5 style routine for this too.

[Tony Zhang]

Thanks Rob. I think I will need to find a programme that work on a slightly higher rep range (sets of 5) and have a higher carryover to sports (no partials) that would also cater to my recovery capacities (3 days a week).

The 'old school' programme you outlined sounds great though, I might give it a train. But then I'm not sure if I can recovery from 2 leg workout + 3 running workouts a weeks.

I also need to find for myself a number of running drills that I can do on my own...

Fuck,thinking is hard, it gives you wrinkles. :D

But at least I have until after bench press in the pub competition to find make up such a programme (or copy from internet).

Thanks for the help,

Tony

[Tony Zhang]

Bench press

Worked up to

70 kg * 1
80 kg * 1
85 kg * 1
90 kg * 0
80 kg * 1
90 kg * 0

The idiotic thing is that the gym does not have ANY 1.25 Kg plates so I can only add 2 2.5 kg plates at a time. 87.5 kg would have been attainable.

Military Press

50 kg

5 sets of 5

Lat Pulldown (they are gay)

3 sets of 10

tony

[Tony Zhang]

Note: I'm in attention whore mode now

Since the first post on this thread, the following progress has been made

Bench - 85 kg (roughly 10 kg increase as I never did a legal bench press before that)
Deadlift - 155 kg (25 kg increase)
Squat - 127.5 kg just below parallel (7.5 kg increase and I have not maxed out on this exercise for 2 months so it should be higher now)

Big thanks to this great site and the people that helped me out (rob, phil, dale, justin etc...)

tony

[Tony Zhang]

Sumo Deadlift

worked up to

150 kg * 1
160 kg * 1
165 kg * 1 ( 10 kg PR)

a 35 kg difference between Squat and Deadlift, is something wrong?

Seated GM

65 kg

3 sets of 10