RKRSTRONG LP log

[RKRSTRONG]

Training History:

I started training last August (no prior training or sports history) on a upper/lower split and moved on to SS LP in February this year before I had to take a COVID hiatus for five months. Below are my key stats in Aug 2019 and Mar 2020 .

Aug 2019:

BW: 70.5 kgs, BF: 22%
Squat: 50 kg, Bench: 25 kg, Press:20 kg , DL: 60 kg

Diet: 3000 calories, Protein: 175 gm, Carbs: 350 gm, Fat: 100 gm

Mar 2020:

BW: 78.5 kgs, BF: 25%
Squat: 85, Bench: 45, Press: 32.5, DL: 100

During the 5 month break, I was training twice a week at home rather inconsistently just doing squat/DL (using Bands), Chin ups, Push-ups and gradually cut my calorie intake to 1800 calories and lost 6.5 kgs to 72 kgs (BF: 21%).

Current Training Log:

Week 1:

Day 1
- Squat 3x5@72.5 kg
- Press 3x5@30 kg
- Deadlift 1x5@80 kg

Day 2
- Squat 3x5@75kg
- Bench Press 3x5@45kg
- Deadlift 1x5@85 kg

Day 3
- Squat 3x5@77.5 kg
- Press 3x5@31 kg
- Deadlift 1x5@90 kg

Week 2:

Day 1
- Squat 3x5@80 kg
- Bench Press 3x5@47.5 kg
- Deadlift 1x5@95 kg

Day 2
- Squat 3x5@82.5kg
- Press 3x5@32.5kg
- Deadlift 1x5@100 kg

Diet: 2840 calories, Protein: 180 g, Carbs: 350 g, Fat: 80 g