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10-16-2014, 06:40 AM #2461
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10-20-2014, 05:21 AM #2462
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
What's your instagram? I'll follow you. I've been ok. Recently started training my squat again due to injuries so im still keeping things light. Focusing more on bench and deads right now.
Friday Oct 17
Deadlift No Belt
135x5
225x5
315x2
405x2
455x1
485x5x2
485x1 <- with belt. wanted to practice with a belt. felt super awkward though.
Bent Rows
4x12
GHR
4x10
Not much assistance done. Deadlifts killed me. Warmups felt awful as hell and i was gonna just stop at 455 and call it a deload but i didnt. Still managed to get five beltless doubles. Original plan is 495 for beltless doubles next week. Might end up taking a deload i'll see how i feel. All these beltless doubles are really teaching me how to grind though.
Saturday Oct 18
Close Grip Bench All Paused
barx20
135x10
185x10
225x4x10
Pullups
4x12
DB OHP
4x12
Curls
3x15
Jact and tand day.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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10-20-2014, 06:33 AM #2463
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10-20-2014, 08:06 AM #2464
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
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10-21-2014, 05:14 AM #2465
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Low Bar Squat
barx10
135x2x5
225x2x3
315x2x1
345x5x1
Wanted to see how low bar would feel since i havent squatted low bar in a while. Definitely felt very weird and i was going way too low like a high bar. So i kept it light to work on form. Form got better towards the end.
T-Bar rows
4x10
GHR
4x10
Leg Press
3x12My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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10-23-2014, 05:16 AM #2466
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Paused Bench
barx20
135x10
185x5
225x2x3
255x1
275x5x5
275x7 <- forgot to pause first 3 reps. Kinda burned out by the time i was done the 5x5.
Pullups
bw+45x4x5
DB Bench
4x15
Side Raise
3x12
Facepulls
3x15
Curls
2x12
It was bench day and all I could think about was squats. Actually thats every day lol. My bench and deadlift training is going pretty well but all i can think of every day is getting my squat back to where it was. Goddammit.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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10-27-2014, 05:13 AM #2467
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Busy weekend. Went to a meet on Saturday to handle a couple of my training partners.
Friday Oct 24
Deload Deadlift
135x2x5
225x2x3
315x2x1
Low Bar Squat
barx2x5
135x2x5
225x3x3
315x2x2
Thats it. Sticking to high bar from now on. Might start doing front squats if they dont hurt.
Pullups
3x12
Deload day. Right hip/glute/IT band/TFL were painful.
Saturday Oct 25
Close grip Bench All Paused
barx10
135x10
185x10
225x1
235x4x10
T-Bar Rows
4x10
DB OHP
4x12
Short day. Pretty tired from standing and running around at the meet.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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10-28-2014, 05:14 AM #2468
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Monday Oct 27
Front Squat No Belt
barx2x10
135x10
185x5
205x5
225x5x5
I know its pussy weight but i was very happy with this. Its been over a year since i was able to squat anything for 5x5. And its been 3 years since I trained front squats. These felt great too.
High Bar Squat
225x2x3
275x2
315x2
Wanted to do more but my back was pretty trashed. Going to turn up the volume next week.
Bent Rows
5x12My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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10-29-2014, 07:34 PM #2469
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10-30-2014, 05:54 AM #2470
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Only on front squats. Its ok on high bar but not 100%. Jeremy suggested i should just focus on the front squat and use that to build my high bar.
Bench (last rep paused)
barx15
135x10
185x5
225x3
275x1
285x5x5
285x3 Right hamstring cramped up mid set lulz so i did 2 more sets
285x2x5
Pullups
4x12
DB Bench
4x12
Facepulls
4x15
Lots of volume today on the bench. Seven sets of 5 and a cramped up triple lol. First set felt horrendous but tightened up after and they were easy.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-02-2014, 05:41 PM #2471
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Oct 31 Friday
Deadlift No Belt
up to
500x2 PR
500x1
Back was still pretty sore from front squats so i stopped there. Had no speed off the ground so i was surprised i could grind out a PR.
High Bar Squats
up to
275x3x3
Rows
4x10
GHR
4x12
Not a very good day cause i wanted to do more doubles with 500 but the first set was tough enough. Couldve just put my belt on but i didnt warm up with one so it wouldve felt awkward. Next week should be better as my back will get used to front squatting again.
Nov 1 Saturday
Close grip Bench (last rep paused)
barx2x10
135x10
185x10
205x6
225x3
245x4x9
275x2x3
Close grips were feeling real solid so i added some weight and did 2 more sets.
Pullups
bw+45x5x5
DB OHP
4x10
Curls
4x12My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-03-2014, 11:02 AM #2472
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11-04-2014, 05:16 AM #2473
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Thanks. I'm hoping front squats will bring up my quads cause im pretty much 95% quads now when i back squat.
Front Squat no belt
barx2x10
135x5
185x5
225x3
235x5x5
Easy but i was rounding over a lot more than last week.
High Bar Squat
225x2x3
275x2x2
Back was tired so i stopped. Left knee was bugging me quite a bit too.
Conv. Deads
135x2x10
225x8
315x2 ew
Sumo
315x2
Tought i'd give conventional a try but it felt horrendous.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-06-2014, 05:46 AM #2474
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Bench Last Rep Paused
barx15
135x10
185x8
225x3
275x2
295x7x5
They didnt feel too fast and easy but my gf filmed my last set on snapchat and it looked really fuucking fast. I was surprised and almost did another set.
Pullups
5x12
DB Bench
4x12
Facepulls
3x15
Side Raise
3x12My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-09-2014, 12:49 PM #2475
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Friday Nov 7
Deadlift No Belt
135x2x5
225x2x3
315x2x2
405x2x1
455x1
485x1
515x4x1 Volume PR
Wanted 5 but 4th one was pretty slow on the lockout.
GHR vs band
4x10
Bent Rows
4x12
Tried doing some high bar squats too but glute started to hurt with 225 so i stopped. Good day of pulling though considering my pulls havent been feeling strong lately.
Saturday Nov 8
Close grip bench last rep paused
barx2x12
135x2x10
185x10
225x4
245x1
255x4x8
Pullups
bw+45x5x5
DB OHP
4x10
Facepulls
4x15
Curls
4x12
Still sore and beat up from benching on wednesday.
Front squats tomorrow. Not looking forward to them at all lol.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-11-2014, 05:25 AM #2476
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Front Squat No Belt
barx10
135x5
185x3
225x2
245x5x5 Easy and much much better than last week. Last set was all over the place though.
High Bar Squat
225x2x3
275x2x2
315x1
335x3x1
Glute was feeling fine so i did more than usual. Pretty sure my quads are starting to get stronger too.
Rows
4x10
Pretty good day of squatting. Front squats are starting to feel more natural.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-13-2014, 05:45 AM #2477
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Bench
barx15
135x10
185x6
225x4
275x2
295x1
305x6x5 Big volume PR.
Wanted to do a 7th set but everyone told me to stop lulz.
Pullups
4x12
DB Bench
4x12
Facepulls
3x15
Side Raise
3x12
Pretty happy with benching today. I have 5 weeks left in this cycle (also 5 weeks left at Fortis before i leave for Christmas then back to school). The original plan was to peak up to a one rep PR but since im not training for a meet im thinking about maybe peaking up to a PR triple instead.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-17-2014, 05:22 AM #2478
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Friday Nov 14
Deadlift No Belt
135x2x5
225x2x3
315x2
405x1
455x1
495x1
Stopped there. Supposed to work up to 530 beltless but 495 felt terrible. Went up fast but form just felt off. So I decided to take the day as a deload instead.
GHR vs band
4x8
Bent over rows
4x12
Meh. Gotta have at least one bad day in every cycle. Gonna put on my belt starting next week.
Saturday Nov 15
Close grip Bench
barx10
135x10
185x10
225x3
265x5x7
I was benching with Jeremy again so I rushed through these lol.
Pullups
bw+45x5x5
DB OHP
4x12
Curls
4x12My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-18-2014, 05:41 AM #2479
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Front Squat
barx10
135x2x5
185x4
225x2
255x5x5 These felt GREAT.
High Bar Squat (60s rest between sets)
up to
315x5x1
Wanted to be as fast as possible.
Deadlift
135x8
225x3
315x2x1
405x2x1
Just wanted to practice with a belt. Still felt a little awkward.
Rows
4x12
Pretty good day. Front squats felt awesome especially the last set. High bar felt great too havent squatted that fast in a long time.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-18-2014, 05:49 AM #2480
and ur butt didnt hurt?
wahooYouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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11-18-2014, 06:04 AM #2481
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11-20-2014, 05:36 AM #2482
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Bench
barx20
135x12
185x8
225x2x4
275x3
295x1
315x6x4 PR
I wanted 315x5x5 but i only got 315x4 on my first set which is still a PR. The 5th rep was REALLY close though my left arm locked out but my right arm couldnt. I couldve hit 5 reps on my 2nd, 3rd or 4th set but i didnt want to grind too much or risk missing another rep.
Pullups
4x12
DB Bench
3x12
Side raise
1x30
Had to rush through my assistance work cause i got to the gym late due to dat Canadian weather. Seems like everyone just forgets how to drive when there is a little bit of snow.
Also, i have 4 weeks left of training before i leave for Christmas for 2 weeks (and probably wont train that much). So i'm going to back down the weight and build up to hit 315x5x5 on my 4th week. I'm not training for a meet so i really want to push my 5's harder and keep getting my base stronger (at least for bench and front squats. Cant stand doing reps on deadlifts.)My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-20-2014, 06:01 AM #2483
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11-24-2014, 08:11 AM #2484
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Speaking of firefighters, I was talking to my mom on skype last night (she lives in Hong Kong) and she was saying 12 firefighters in Hong Kong almost got killed for trying to save this guy who wanted to kill himself by having a gas leak in his apartment. He locked himself in and the guys broke in through the front door and then the whole place just blew up. 7 are still in the ICU and their faces are all burnt up. Scary stuff. Stay safe out there man.
Friday Nov 21
Deadlift
135x2x5
225x5
315x2
405x1
455x1
495x1
535x1
Pretty easy. Getting more used to the belt. I don't know why but all my pulls have been slow off the ground lately. My lockout is definitely stronger though.
Bent Rows
4x12
GHR
4x10
Ab Wheel
3x12
Haven't done abs in a while. Maybe thats why my pulls are slow off the ground?
Also Omar finally got that 585 deadlift. He's been battling some hip problems and it's good to see him finally hit a PR. Only if he would do a fuucking meet...
Saturday Nov 22
Close Grip Bench
barx20
135x10
185x10
225x4x12
Speedy.
Pullups
bw+45x5x5
DB OHP
4x12
Facepulls
3x15
Curls
3x12
Backing down the weights and building up again on close grips and comp bench the next few weeks I have left at Fortis. Goal is to hit 315x5x5 in 4 weeks.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-24-2014, 04:55 PM #2485
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11-24-2014, 07:25 PM #2486
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Front Squat
barx2x5
135x5
185x3
225x2
265x5x5
Glute was bothering me a bit the entire workout. I wanted to do high bar after but training partner told me not to. Its ok cause my abs were still really sore from the ab wheel on Friday.
T-Bar Rows
4x12
Ab Pulldown
4x20
Good front squatting. The weight is still light so nothing is too challenging yet. The only tough part was having the weight on my neck and its pretty uncomfortable. But i know my quads are getting stronger every week so it'll definitely pay off when i focus on high bar squats.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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11-27-2014, 05:52 AM #2487
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Bench Press
barx15
135x12
185x5
225x4
275x2
285x7 PR easy
285x6 dont know why i stopped at 6 stupid brain.
285x7
285x7
285x7
285x3 Long pause
Pullups
4x12
DB Bench
4x12
Facepulls
4x15
Side Raise
3x12
Very happy with benching today. Not only did I hit a rep PR I also did it for multiple sets. Rotator cuffs were still bothering me but they felt better after the warmup sets.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-01-2014, 06:06 AM #2488
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Friday Nov 28
Deadlift
135x2x5
225x2x5
315x2
365x1
405x1
455x1
505x1
555x1 Tied PR. Havent worked up to this weight in over a year. It was definitely easier and much cleaner than the last time I pulled it. My gf's been filming all my heavy sets for all 3 lifts so I might upload all of them in one big video at the end of the year with some epic music in the background or something.
Bent Rows
5x12
GHR vs band
4x10
Ab Wheel
4x12
Very excited with how 555 went. Even though my glute was not happy with it. Tried squatting afterwards and squatting the bar makes my glute painful. No major pains when I was deadlifting though. Next 3 weeks are going to be the most crucial training weeks I've had in 2014.
Saturday Nov 29
Close Grip Bench
barx2x20
135x10
185x10
225x3
235x4x10
Pullups
bw+45x4x5
DB OHP
4x10
Curls
3x12
Usual assistance day.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-02-2014, 05:23 AM #2489
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Front Squat
barx2x5
135x5
185x3
225x2
255x1
275x5x5 These felt awful. Fast, but awful. I've been going heavier on my pulls so my back was getting fatigued fast after like 2 reps. My glute was hurting a bit too.
T-Bar Rows
4x10
Ab Pullown
4x20
In the future when I prep for a meet, I might have to train somewhat similar to the Lilliebridge method and go heavy on squats one week, and heavy pulls the next week. My glute can't really handle heavy pulls and squats in the same week.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-04-2014, 05:38 AM #2490
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Bench Press
barx15
135x10
185x5
225x4
275x2
295x6 PR
295x6
295x6
295x6
295x4 Wanted 5 sets of 6 but on this last set I kept touching too high and I fell way out of groove so I stopped at 4.
Right shoulder was hurting the whole day so I didn't push it too hard.
Pullups
4x10
Dips
4x20
Side Raise
3x15
Facepulls
3x15
To be honest I actually wanted 295x7 on my first set but I just wasn't feeling it today. I had to use another bench and that bench sits on mats that are really slippery which affected my leg drive a little. Plus there were these super bright lights shining down on the bench and they blind me every time I use that bench. I know it sounds stupid but the small details actually make a big difference. But at least I still hit a PR.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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