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Squat: 295 3x5
Press: 130 3x5
Deadlift: 340 1x5
Workouts are going great. Next workout should be a deadlift PR. I’m excited.
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Been working out off and on for about the past year. I moved to Phoenix, Arizona. A friend of mine owns an Olympic weight lifting gym and lets me go for free which is a blessing. I have been doing another SSNLP for the last 3 weeks. I currently weigh 230 lbs. I will be posting in KG. Here is my latest workout:
Squat: 90kg 3x5
Bench: 80kg 3x5
Deadlift: 125kg 1x5
140kg for 1
160kg for 1
170kg for 1 *PERSONAL RECORD*
I want to do 185kg in the next 4 weeks. I did 170kg today and my form was good but I could feel that I didn’t have as much control in my back as I would like to have. People said that I should’ve rested for a couple more minutes before my PR attempt. Haha.
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Been lifting on and off for the last 3 years since the last post. Joined Weight and Plates in Phoenix. Did Intro to Barbell with Robert Santana. Wish I would have done that years ago. Currently weigh 246. Need to lose about 10 pounds of fat.
June 29th
Squat: 280lbs 3x5
Press: 100lbs 3x5
Deadlift: 365lbs 1x5
My previous PR on Deadlift is 429lbs for 1 rep.
Deadlift previous 1x5 PR is 374
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Weight: 247lbs
PERSONAL RECORDS recently achieved:
Bench: 225lbs 3x5
Deadlift: 405lbs 1x2
I am going to move to an intermediate program. My numbers can still go up weekly with the NLP however it is difficult to recover from without eating 4000+ calories which I do not want to do because I don’t want to weigh over 250lbs.
I plan to limit my calories to 3,000 calories a day and focus on increasing my lifts slowly while simultaneously losing fat. My goal is to be very strong and weigh between 220-230.
8/14/22
Squat: 310 1x5, 275 1x5, 245 1x5
Bench: 230 1x5, 210 1x5, 185 1x5
Barbell Curl: 47.5 3x12
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Last workout Bench 230 1x5 is a personal record.
8/15
Press: 135 1x5, 120 1x5, 110 1x5
Lat Pulldown: 145 3x12
It’s been a while since doing a 1 plate press. Felt nice. 2 plate press in the next 6 months?
We shall see.
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8/17
Squat: 250 2x5
Bench: 235 1x5, 210 1x5, 190 1x5
Lat Pull Down: 160 3x8
Bench 235 1x5 is a PERSONAL RECORD
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8/18
Press: 137.5 1x5, 125 1x5, 110 1x5
Deadlift: 385 1x0
Barbell Curl: 50 3x10
Couldn’t complete even 1 rep of deadlift work set. Most likely due to poor sleep the night before due to having too much caffeine and staying up until 1:00 am. Also I started tracking calories and eating only 3,000 per day. Most likely prior to tracking I was somewhere between 3,500-4,000 per day. Tomorrow I’m going to have a deadlift only session that way all my energy is focused on completing my deadlift work set.
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8/19
Deadlift: 385 1x1
Snatch: 40kg 5x3
I’ve trained a lot this week because I was on vacation and had lots of time to workout and rest. I still couldn’t do 1x5 deadlift. I did some snatches as cardio. The wise decision is to rest Saturday and Sunday and come back fresh on Monday.
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8/22
Squat: 315 1x5
Press: 140 1x5
Lat Pulldown: 162.5 3x8
Lower volume but same intensity feels great. Work outs are much shorter. My plan is to continue increasing the weight little by little while losing some fat.
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8/25
Bench: 237.5 1x4, 1x1
Barbell Curl: 52.5 3x10
Daughter was sick with a fever and whatever she had made me feel very fatigued even though I didn’t get sick. Wanted to show up anyway however I think that’s the reason for the failed set. Next session I will for sure get all 5 reps. 4 reps is actually still a PR. I plan to have a deadlift only session tomorrow depending on how long the work day ends up being.
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