Reflections on the Grind

thoughts on training and life of an introvert

Posts Tagged ‘powerlifting

OHP milestone

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A major PB today in the OHP. 2RM at 60 kg. Didn’t plan for it but been wanting to hit this milestone for a very long time. Previous best was 57.5 kg for one rep, way back in March this year. 

Not the cleanest reps but that’s what PB attempts usually look like.

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Written by Rop

December 11, 2016 at 7:27 pm

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Focus and progress

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Day off. Time to get it done.

YouTube is great at learning about any subject. But you can go down the rabbit holes quickly and get very distracted about too many things. You can be interested in many things, but you should focus on just a few things if you want to get better.

Feeling pretty good these days. The longer you can stay injury free, the more progress you can make.

++++—-+++—+++—–++++—-++++

Workout – Saturday 10th December 2016

** Barbell Row **
– 45.0 kgs x 12 reps
– 45.0 kgs x 12 reps
– 65.0 kgs x 12 reps

** Rack Pull **
– 65.0 kgs x 15 reps [PR]
– 75.0 kgs x 10 reps
– 95.0 kgs x 10 reps
– 105.0 kgs x 9 reps [PR] [Belt]
– 125.0 kgs x 4 reps [PR] [Belt]
– 115.0 kgs x 5 reps [PR] [Belt]
– 115.0 kgs x 5 reps

** Chin Up **
– 10 reps

Written by Rop

December 10, 2016 at 7:26 pm

Posted in health, thoughts, training

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Front squat progress

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The year will soon end. What goals have you accomplished? What knowledge have you accumulated? How much have you grown? Be thankful to be alive.

There have been no progress on the front squat for a very long time. That ended today. One of the most uncomfortable lifts of mine. Going toward 100 kg.
It’s all about small consistent progress.

++++-++++-++++-++++

Workout – Tuesday 6th December 2016

** Barbell Squat **
– 40.0 kgs x 8 reps
– 60.0 kgs x 5 reps
– 80.0 kgs x 5 reps
– 90.0 kgs x 3 reps
– 100.0 kgs x 5 reps

** Barbell Front Squat **
– 80.0 kgs x 2 reps
– 95.0 kgs x 2 reps [PR] [Belt]
– 90.0 kgs x 2 reps [Belt]
– 90.0 kgs x 1 rep [Belt]
– 90.0 kgs x 4 reps [PR] [Belt]

** Pull Up **
– 10 reps

Written by Rop

December 6, 2016 at 8:57 pm

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Rack pull Sunday

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Sunday is stay-home-and-train day. Managed a rack pull PB.

At the heaviest weight I’ve ever been. It’s good for strength progressing. However the belly fat bothers me. It’s hard to get rid of. When I cut down on calories, I feel like the chest and arms get smaller faster than the stomach does, and that’s rather annoying.

During the down time, YouTube is my current entertainment of choice. Been following world chess championship 2016. Watched tape of last two games for hours this weekend. It came down to the final deciding game between Carlsen and Karjakin. As a casual player, chess at the top level is really fascinating.

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Workout – Sunday 27th November 2016

** Overhead Press **
– 27.5 kgs x 10 reps
– 37.5 kgs x 10 reps

** Barbell Squat **
– 27.5 kgs x 8 reps
– 37.5 kgs x 8 reps
– 47.5 kgs x 8 reps

** Pull Up **
– 5 reps

** Rack Pull **
– 60.0 kgs x 5 reps
– 80.0 kgs x 5 reps
– 90.0 kgs x 5 reps
– 100.0 kgs x 5 reps
– 110.0 kgs x 8 reps [PR]

** Rack Pull (Straps) **
– 115.0 kgs x 8 reps [PR]

** Barbell Shrug **
– 115.0 kgs x 12 reps [PR] [Straps]
– 115.0 kgs x 12 reps [Straps]
– 60.0 kgs x 10 reps

Written by Rop

November 27, 2016 at 5:49 pm

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Squat and sashimi

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Ok it’s Sunday. Let’s focus on training. Make it count. Tomorrow is Monday and begins another cycle of grind. Early morning drive, traffic jam, meetings, emails, assignments, noises. Got to appreciate the weekends.

Took a 200 mg caffeine pill before lifting. I became a little bit more awake but it didn’t really give me a kick like I wanted to. After years of coffee drinking I’ve become tolerant to caffeine. I wish I’m not.

Did something very rare these days. A new rep PB on squat. With knee discomfort, squatting had been hard for months. Decided to suck it up and take it one rep at a time. Got a new 8RM. Good day. I feel accomplished. The knee sleeves kept the knees warm and helped alleviate the knee pain, I think.


Went out for late lunch and decided to eat at sushi hiro. Other than the usual salmon sashimi and sashimi don, we tried something different this time: maguro tail steak. These five small pieces costed 660 THB after a discount, which is still expensive to me. The regular price was 2,200 THB, which is crazy. Not something I would eat regularly, but it was a nice treat once in a while.

Maguro tail steak

Written by Rop

November 20, 2016 at 9:02 pm

Posted in food, training

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Choices

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Three days before the US presidential election. I’m not enthused about either the two main candidates. However, I like the fact that American people have choices and get to cast their votes, which is way more than what is going on in some of the backward third world countries where human rights and democracy don’t exist and people have no voice. As someone who spent a number years in the US, I sorely miss the freedom there.

——-

Close grip bench training today. Achieved a couple PBs.


FitNotes Workout – Sunday 6th November 2016

** Close Grip Barbell Bench Press **
– 40.0 kgs x 12 reps
– 50.0 kgs x 10 reps
– 60.0 kgs x 10 reps
– 60.0 kgs x 10 reps
– 67.5 kgs x 12 reps [PR]
– 75.0 kgs x 2 reps
– 85.0 kgs x 2 reps [PR]

** Flat Barbell Bench Press **
– 80.0 kgs x 6 reps
– 80.0 kgs x 6 reps

** Barbell Curl **
– 20.0 kgs x 15 reps
– 22.5 kgs x 15 reps

Written by Rop

November 6, 2016 at 9:43 pm

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Back to squatting

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Another moving day at the office. Got since his workout in. Throwing away stuff as much as I can. Hard to believe we still use so much paper now in 2016. Wasteful, dusty, and just a pain to manage.

I save things on the computer as much as I can. Gmail, Dropbox (might move to OneDrive soon because a much bigger free storage), Google drive, Evernote, Google calendar. Searchable and will never get lost. It’s the way to go.

Have had trouble with squat in the past. If it’s not the knee it’s the Achilles tendon. But I can never give it up. To get big and strong one must build a strong base. Nothing is better for that than squatting. I’m weak now but I do what I can. Building back up to what I used to be able to do.

Journey is all about overcoming challenges.

Written by Rop

October 25, 2016 at 9:03 pm

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