Paused Bench
barx20
135x10
185x5
225x4
255x3
275x3x12 sets
Nice and fast. Wanted to do 5's but I need to stick with lower reps until after the meet. Too risky.
Lat Pulldown
4x12
DB OHP
3x10
DB Bench
3x20
Facepulls
3x15
Flys
3x15
Still 7 weeks out, lots of time. Moving back to school in 3 weeks though which means no more Fortis and back to sub-par equipment.
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04-07-2016, 05:27 AM #2821
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
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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04-09-2016, 05:56 PM #2822
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Squat
barx10
135x6
225x3
315x1
365x1
wraps
405x1
435x1
460x3x8 sets
Weight moved very well but I was in pain today. Right calf, right trap and left groin were all hurting. Was supposed to do 460x5x5 but my form was way off due to these nagging pains so I did 8 triples instead. Moving forward I'll probably stick with triples, doubles and singles til the meet.
Finished with lunges and abs.
Saturday
Paused Bench
barx20
135x10
185x8
225x5
255x3
285x3x10 sets
No pain or discomfort at all. First time in over a month.
Finished with lots of upper body stuff.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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04-10-2016, 06:44 AM #2823
Flat shoe squatting looks better than your heeled style imo.
Good news about the pain free benching!YouTube: 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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04-12-2016, 05:34 AM #2824
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
I haven't gotten pitched forward once since switching to flats so that's good. I thought depth would get much better but it's still kind of the same.
Deadlift
barx15
135x8
225x5
315x3
365x2
405x1
455x1
485x1x20 sets
GHR
3x10
Felt a little better again this week. Still struggling to keep my ass down, but I'm slowly getting the "ass down, fall back" feel at the bottom position before I pull. Lock out has been crisp as hell obviously ever since I started squeezing the weight off the ground instead of yanking it. Really hope all this technique work will pay off when the weight gets heavy.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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04-12-2016, 07:33 AM #2825
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04-12-2016, 09:41 AM #2826
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04-14-2016, 05:25 AM #2827
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
6.5 weeks out
Paused Bench
barx15
135x10
185x8
225x5
275x3
295x3x9 sets
Rows
4x15
DB Bench
3x20
Facepulls
3x15
Tri Pushdown
2x15
Shoulders were feeling iffy and form was all over the place. Couldn't get tight for some reason.
GF's meet is this Saturday and I'm gonna need to figure out a way to train. Excited to see some friends though.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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04-18-2016, 06:05 AM #2828
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Friday:
Squat
barx10
135x5
225x3
315x1
365x1
wraps
405x1
435x1
455x1
475x3x5 sets
Form was off again. Left groin was bugging me and right trap and collar bone were both hurting. Could barely get under the bar. These moved really fast though so I got that going for me.
Finished with rows, abs and leg presses.
Saturday:
Didn't get to train, had to coach the gf at her 2nd meet. She did great and I called pretty good numbers. Went 8/9 722 total. 242 squat, 138 bench and 342 deadlift. It was also nice to chill with a bunch of friends I don't get to see very often. 90+ lifters with two platforms and the meet ran pretty damn smooth. There were also no participation awards at the end. Only the overall best lifters were awarded which was good.
Sunday:
Paused Bench
barx20
135x10
185x8
225x5
275x3
305x3x8 sets
I feel like I'm weaker than before my pec injury but on video the bar speed was on point. Should be fine as long as I keep my bodyweight up and technique solid.
Finished with pulldowns, DB bench, side raises and facepulls. Still no OHP due to bad trap.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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04-19-2016, 05:26 AM #2829
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04-21-2016, 05:18 AM #2830
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
5.5 weeks out
Paused Bench
barx20
135x10
185x8
225x5
275x3
295x1
315x3x7 sets https://instagram.com/p/BEcf-CqSkcI/
Moved fast but form still felt off. Every lift has been the same story lately. Good speed but iffy form. IDK if the weights on one side were heavier or not but the bar kept drifting to right and left. Maybe I just didn't keep my back tight enough.
Rows
4x12
DB Bench
4x15
Side raise
3x10
Tried doing some light DB OHP but right shoulder and trap were still hurting a little. Guess I won't be doing any overhead stuff in a while.
After being at my gf's meet I've been really fired up to step on the platform again. I'm moving back to school next weekend which means moving homes and gyms again. Hope that doesn't affect my training too much being this close to 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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04-25-2016, 05:29 AM #2831
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Friday, 5 weeks out
Squat
barx15
135x8
225x3
315x1
365x1
wraps
405x1
435x1
465x1
495x3x5 sets
Felt ok, legs didn't feel too strong. Was gonna cap it at 4 sets but I'm a savage so did another one.
Pulldowns
4x12
Abs
3x12
Leg Press with bands
2x15
Going to slowly cut the assistance stuff short. Gotta start cutting down the volume on the main lifts too.
Saturday (at Torque Barbell)
Light Paused Bench
barx20
135x10
185x5
225x5
275x5x6 sets
First time doing 5's since the pec injury. Felt good, no pain. Torque also has wide ass benches so it felt good on my shoulders.
Rows
4x15
DB OHP
4x10 yay no pain
Facepulls
4x12
Triceps
3x12
Went to visit Torque Barbell today. I'm moving back to school (Waterloo) next week but my gf has another 4-month coop term in Etobicoke and she's gonna move closer to where she's working. And Torque will be like a 10 minute walk from her work. Pretty cool gym, very different than Fortis. This place screams meathead and "hardcore". It's like the owner tried really hard to make sure people know it's a PL gym. While Fortis is also full of powerlifters but Sean really tries to make it as welcoming to everyone as possible. But of course equipment-wise it's nowhere close to Fortis. I'll probably have to train at Torque a few times a month when I come visit the gf.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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04-25-2016, 06:39 PM #2832
Sounds like a pretty cool gym tho.
Nice squatting, good to hear the pec's gooder now too.
5 weeks out now eh, ****'s getting srs.YouTube: 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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04-26-2016, 05:33 AM #2833
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Yea pec is closer to 100% now, still got nagging pains in lower body.
Deadlift
barx15
135x8
225x5
315x3
365x1
405x1
455x1
495x1
525x1x10 sets
Pulldowns
4x12
GHR
4x10
Deadlifts are feeling worse and worse every week. I started this whole "squeeze the weight off the ground" thing 5 weeks ago in hopes of not pulling myself out of position and getting fuked in the face at lockout with heavy weights. Right now I'm slow as shiit off the ground cause I'm not gripping and ripping like I used to, and my lockout only feels a tiny bit better than before. Granted I'm not using the dl bar but my form is still nowhere close to a good sumo deadlift.
In short, deadlifts are dumb. I'm just hoping this form change thing will pay off at the meet. Should just get my squat and bench up a lot so I don't have to worry about pulling 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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04-26-2016, 05:57 AM #2834
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04-28-2016, 06:01 AM #2835
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Thanks I got it from Brian Schwab. Deadlifts are still dumb they've always been.
4.5 weeks out
Paused Bench
barx20
135x15
225x5
275x3
305x1
325x3x8 sets
https://instagram.com/p/BEuobhrykdV/
Rows
4x15
DB Bench
3x20
Not bad, not great. Shoulders hurting a little.
Starting to get real sick of Fortis. This place has gotten way too far from what it was. Way too many members, way too many people here to talk, socialize, hogging a piece of equipment for 3+ hours, and way too many big egos. As one of the OG members, I first joined because this was a gym very different than your average goodlife. Now it's pretty much a goodlife that allows chalk and has good equipment. It's getting so damn crowded here there's almost nowhere to stand between your sets. People come up to you and talk when you're getting ready for a set, wrapping your wrists, putting your belt on. People walking INTO your weight during a set. People yelling with 315lbs on the squat. I mean there's not even a clear path from the chalk bowl to the deadlift platform. I understand that most people come to the gym to train and have fun. But there's a point when there's just too much socializing going on. And all of this is from the new crowd, not the people who have been here for a long time. When I'm in the gym I really just like to be left alone and I only talk to like 3 people. I thought I was just spoiled by a good gym and being a whiny pussy, but I could care less about good equipment and fancy bars. I'm kind of glad this is my last week at Fortis. Because next week I'm back in school and I get to train at this small private gym my friend has again. They don't have any fancy bars, racks and benches. Nothing is even competition-grade but the atmosphere is awesome. They take a very limited amount of members and all the others are group training or personal training clients.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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04-28-2016, 06:23 AM #2836
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04-28-2016, 06:35 AM #2837
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
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04-28-2016, 06:46 AM #2838
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04-28-2016, 07:05 AM #2839
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
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04-28-2016, 07:08 AM #2840
Basement for the same reasons. Thinking of getting like a Goodlife membership just for accessory work. Would also like to play with some Hammer Strength stuff, apparently they got that. Honestly if you go home gym, just buy the best from the beginning. I kind of bought middle tier stuff, ended up replacing it all except the rack - that's next.
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04-28-2016, 07:26 AM #2841
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04-28-2016, 07:36 AM #2842
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04-28-2016, 07:41 AM #2843
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05-01-2016, 03:33 PM #2844
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Friday
Squat
barx10
135x8
225x3
315x1
365x1
wraps
405x1
445x1
485x1
515x3x3 PR triple and did it for 3 sets. Pretty happy with this. Best triple before this was 510x3 and it was a HUGE grinder. 3x3 at 515 went up quite fast on this day. Right calf pain came back though.
Rows
3x15
Leg Press against bands
3x12
Abs
2x15
Saturday
Light Paused Bench
up to
285x5x6 sets
Lat Pulldown
3x15
Triceps
3x15
Side Raise
3x12
Wanted to do some OHP but shoulder and trap were still hurting. Was our last day at Fortis. Trained early in the morning then pretty much packed and moved all day. Settled down at new place in Waterloo. Still very beat up and tired from moving. GF left and went back to Toronto since she's still working there. Haven't lived alone in 3 years so this is gonna be weird. Hold me fam.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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05-02-2016, 03:12 PM #2845
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Deadlift
barx15
135x5
225x3
315x2
365x1
405x1
455x1 awful
455x1 awful
495x1 awful
525x1 awful
So dropped down in weight and tried to pull as fast as I could
405x3x3
425x3x3
445x1x3
465x1
485x1
505x1
Went back to my old "grip and rip" form and felt a little bit better but still pretty fuking awful. I'm 4 weeks out too what the fuk am I doing with my life. It's like every pound I've gained on the squat, I've lost on the deadlift. My pulls have been feeling straight up jack shiit since the 600 miss like 10 weeks ago. I have 2 more deadlift sessions before the meet. Hopefully I can get my shiit together next week. The moving this weekend definitely drained me a bit.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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05-02-2016, 07:30 PM #2846
That's rough bruh. You'll bounce back.
YouTube: 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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05-04-2016, 11:13 AM #2847
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
It's ok, I've made peace with it. Deadlifts will always be a struggle for me due to these insanely short arms and long torso. I just hope the other two lifts keep improving like the way they've been.
3.5 weeks out
Paused Bench
barx15
135x10
185x8
225x5
275x3
295x1
315x1
335x3
340x3x4 sets
315x3 long pauses
Plan was to hit 335 for at least 5 triples, but first set felt too easy and I knew the weights here at the school gym would always feel lighter. So put 5 more pounds on and they moved well too. But I didn't want to do too much volume @ 90% so did my 6th set with lighter weight. Also had to kind of rush these sets because I trained in between classes.
Rows
4x12
DB Bench
3x15
Facepulls
3x15
Probably won't be able to film my bench stuff for a while. School gym is pretty small and crowded but they do have 3 competition benches (comp height + comp width) which is why I bench here and not at my friend's private gym. Plus I train alone now since the wife lives in Toronto.
School is already starting to get busy as fuk and I was still dreading over the bad deadlift day. So it's good to get in a good bench session to keep the momentum going.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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05-04-2016, 11:16 PM #2848
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05-05-2016, 02:36 PM #2849
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
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05-07-2016, 08:55 AM #2850
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,399
- Rep Power: 12664
Friday
Squat (3 weeks out)
barx10
135x8
225x4
315x1
365x1
405x1
445x1
475x1
505x1
535x3 20lb PR. Moved well. Happy with this. I was glad that squatting at a different gym than Fortis didn't affect my groove. Right calf is not doing well at all right now, lots of pain and tension in there in and out of the gym. Pretty much makes me want to cry when I'm in the hole cause the wrap digs into the calf and it's excruciating. Just need to hang in there for 3 more weeks then I'll be taking some time off after the meet.
Deadlift
135x5
225x3
315x3
405x1
455x1x4 just wanted to get some light practice in. Already felt a lot faster than the crappy pulls on Monday.
Box squat
225x10x2
BW lunges
2x15
No leg press at this gym so did some light quad work. Squatting one top set didn't really make me feel like I did enough work for my legs.
Next week I'll work up to at least an opener (550-555). If I feel good I'll go for a small PR.
Saturday
Paused Bench
barx20
135x10
185x8
225x5
275x3
295x5x5
Pullups
4x8
DB OHP
4x10
Facepulls
4x12
Going to lower the volume a bit on this day next 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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