28 July

Squat

1x4-----85kg
1x4-----100kg
1x4-----112.5kg
1x3-----127.5kg
1x4-----127.5kg
2x2-----127.5kg

--END--

Comments: Need to improve on the form of the squats. The last 1x4 of 127.5 I failed, managed to do only 2. Made up for it subsequently with another 2. Did skin-the-cat in between sets of squats. Feels like it relieves some back pain as well as strengthen the shoulders. Feeling the soreness till today (Tuesday)

Song: Wings
Band: Vader

24 July

Squat

1x4-----92.5kg
1x4-----100kg
5x4-----112.5kg

--END--

Comments:Squats were good. Tried not to take so much rest time in between reps. Practice one arm pull ups with 15kg counter weight. I did not use the full 15 to counter but i think there is some friction involved.

Song: Xeper
Band: Vader

23 July

Squat

1x3-----85kg
1x3-----100kg
1x4-----112.2kg
1x3-----127.5kg
2x5-----120kg

--END--

Comments: The squats were heavy and killer. Shouted on the first set of the 120s. Loudly. Need to work on the form abit. Thankfully could finish the programme.

Song: Wings
Band: Vader

20 July

Squat

1x3-----92.5kg
1x4-----107.5kg
3x4-----120kg
1x5-----120kg

Press

5x5-----45kg

--END--

Comments:Trained twice today. Did pull up and presses in the morning. Followed by some swimming. Then Smolov in the mid afternoon. Managed to survive the first set of 4 of 120s subsequent sets was leaning forward abit. Hope this will be rectified come Wednesday. Going to do some myofascial release in a few moments.

Song: Xeper
Band: Vader

July 18

Squat

5x5-----100kg

Pendlay Rows

5x5-----60kg

--END--

Comments: Started doing rows. Managed to finish it, will get better. Some time to get used to the movement. Did pull ups with Jia Wei at the field. Did some skin-the-cats and one arm negatives. Baby was there taking pics, but never join hahahah. Thanks for being there :D

Song: Xeper
Band: Vader