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- 3 weeks into a 4-day TM
- all weights are in kg
- I use the notation: reps x sets
- bw: 103, height: 1.83, age: 27
TM week 3:
Day1 21/09
BP: 112 5x6
PR: 76 5x3
LTE: bar + 40 x 12, 10, 9
Day2 22/09
SQ: 190 5x5
PC: 105 3x5
hamstring curls: 20x10,10,6
Day3 25/09
BP: 122.5 x 4,3 (time to switch to 3s)
PR: 77.5 5x3 (been LP'ing these workout to workout since I've been figuring out press 2.0 form)
Dips: 42.5 5x3
Was out of town and took the prior week off.
This week's training:
Day1
PR 81 x 5
BP 113 5x5
LTE bar + 42.5 x 10, 7, 6
Day2
SQ 192.5 5x5
PC 107.5 3x5
Machine hamstring curls 22.5 7x3
Day3
BP 120 x 5
PR 74 5x5
Dips 44 5x3
Day4
SQ 217.5 x 5
DL 252.5 x 5
nordic hamstring curls
This week's intensity squats felt heavy af. I need to eat more.
YouTube
This week's training:
Day1 14/10
PR 82 x 5
BP 114 5x5
LTE bar + 42.5 x 11, 8, 7
Day2 15/10
SQ 195 5x5
PC 110 3x5
Machine hamstring curls 22.5 8x3
Day3 17/10
BP 121 x 5
PR 75 5x5
Dips 46 5x3
Taking an extra rest day here before my intensity squat/dl tomorrow. Been feeling beat up from the hard training. My bodyweight needs to go up. At 101kg from 103kg a few weeks ago.
EDIT:
I ended up kinda hurting my back warming up for squats. I've been fucking up the press 2.0, so that's the cause I think.
So here's what I did that day:
Day4 19/10
Halting DL 220x8
DL 260x 1, 270x1, 280 fail
Day1 21/10
PR 83 X 3,4 (not a good day for me -- back still a problem)
BP 115 5x5
LTE bar + 42.5 x 12, 9, 8
Day2 22/10
SQ 197.5 5x5 (my back managed to get though these. very happy about that)
PC 112 3x5
Machine hamstring curls 22.5 x 9,8,7
Day3 24/10
BP 122 x 5
PR 76 5x5
Dips 48 5x3
Day4 25/10
SQ 220 x 5 YouTube
DL 255 x 5 YouTube
w. chins 20 5x3
nordic hamstring curls
Day1 28/10
PR 1.0 83 X 5
BP 116 5,5,5,5,4 (pulled my pec on last set)
Day2 29/10
SQ 200 5x5
PC 114 3x5
Machine hamstring curls 22.5 x 10,8,8
Bench empty bar 20x2 (rehab)
Day3 31/10
BP rehab 40 x 15,15
PR 77 5x5
Day4 02/11
SQ 222.5x5 (YouTube)
BP rehab 60 x 15, 70 x 10
nordic hammy curls
hi bro
who the fuck are youQuote:
Originally Posted by zft
Still dealing with pulled pec...
Day1 04/11
PR 1.0 84 X 5
BP 80x10, 90x10
Day2 05/10
SQ 202.5 5x3 (having arm trouble, could only do 3 sets)
PC 116 3x5
Machine hamstring curls 22.5 x 10,9,6
BP 100x10
Day3 07/11
BP 110x7 (too much, hurt my pec a bit again)
PR 78 5x5
Day4 09/11
SQ 225x2 (YouTube) trying new form. bar too high. felt dangerous. bailed.
DL 260x3 (moving to 3's, YouTube)
BP 100x5
Clean and Jerk 130kg (YouTube) havn't done any olympic lifts in like 8 months. Just had some fun.
