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Power Clean
67.5 kg (148.5lbs): 3,3,3,3,3
Squat
160 kg (352lbs): 5,5,5,5,5
Press
80 kg (176lbs): 5,5,5,5,5
Notes
- Eating a lighter breakfast seem to make me less fatigue during the workout
- Engaging in self-talk to hype myself up seems to work to get me through each set. Especially squat.
- Finally did 5x5 on press first try. Not sure if I can keep on making 2.5 kg jumps. Might be time to invest in fractional plates?
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Recovery Day
Power Clean
67.5kg (148.5lbs): 3,3,3,3,3
Squat
122.5 kg (269.5lbs): 5,5
Bench Press
102.5 kg (225.5lbs): 5,5,5
Chin Up
BW – 89 kg (195.8lbs): 13,8,7
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PR Friday - Hit PR's on all lifts
PowerClean
80 kg (176lbs): 3,3,3,3,3
Squat
187.5 kg (412.5lbs): 1,1,1,1,1
Press
97.5 kg (214.5lbs): 1,1,X
Deadlift
212.5 kg (467.5lbs): 2,1,1
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Volume Day
Power Clean
72.5 kg (159.5lbs): 3,3,3,3,3
Squat
162.5 kg (357.5lbs): 5,5,5
Bench Press
117.5 kg (258.5lbs): 5,5,5
Notes:
Lowered the volume of my main lifts to 3x5 (from 5x5) because I'll be hitting the pads 2x/week for the rest of this month and I don't want to over train.
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Recovery Day
Power Clean
62.5 kg (137.5lbs): 3,3,3,3,3
Squat
127.5 kg (280.5lbs): 5,5
Press
80 kg (176lbs): 5,5,5 (+2 sec hold)
Chin Up
BW: 89kg (195.8lbs): 13,9,7
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Intensity Day
Power Clean
- 82.5 kg (181.5 lbs): 3,3,3,3,3
- PR
Squat
Bench Press
- 142.5 kg (313.5lbs): 1,1,1,x
- PR
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Volume Day
Power Clean
75 kg (165lbs): 3,3,3,3,3
Squat
165 kg (363lbs): 5,5,5
Press
82.5 kg (181.5lbs): 5,5,5
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Recovery Day
Power Clean
65 kg (143lbs): 3,3,3,3,3
Squat
130 kg (286lbs): 5,5
Bench Press
102.5 kg (225.5lbs): 5,5,5
Chin Up
BW - 89.3 kg (196.5 lbs): 12,9,7
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PR Fridays
Power Clean
85 kg (187lbs): 3,3,3,3,3
Squat
192.5 kg (423.5lbs): 1,1,1
Press
92.5 kg (203.5lbs): 2,2
Deadlift
217.5 kg (478.5lbs): 1,1
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Volume Day
Power Clean
77.5 kg (170.5lbs): 3,3,3,3,3
Squat
172.5kg (379.5lbs): 3,3,3,3,3
Bench
122.5 kg (269.5lbs): 3,3,3,3,3,3,3,3
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