Diet: Calories: 2922 Kcal Carbs: 262 g Protein: 224 g Fats: 117 g
Supplements: Creatine: 5g per day Multivitamin: One per day
Comments: I'm getting at least 2922 Kcal everyday. I might eat something else if I feel like I it.
10-27-2020, 07:20 PM
Pacho
27/10/20
Bench Press: 1x5 @72.5 kg = 159.83 lbs
2x5 @ 67.5 kg = 148.81 lbs Squat: 3x5 @ 115 kg = 253.53 lbs Deadlift: 1x5 @ 135 kg = 297.6 lbs
Bench comments: Instead of microloading I prefered to do a top set after seeing comments on how 5x3 for men might detrain presses and microloading for the bench press didn't seem a good option since I can always finish my first set but not the second and third. Squats comments: I need the two days of recovery I felt better but It was a grind might to my first light this week. Deadlift comments: I'v become better controlling my upperback. Today was extremely hard almost couldn't pull the fifth rep, I'll start replacing deadlifts for chin-ups in the 2 day of training.
10-31-2020, 06:29 AM
Pacho
30/10/20
Press: 3x5 @42.5 kg = 93.69 lbs Squat: 3x5 @ 117.5 kg = 259.04 lbs Deadlift: 1x5 @ 137.5 kg = 303.13 lbs
Press comments: I've started microloading the press, today was a grind but I managed to do all my reps and sets. Squats comments: I'm sort of getting used to the grind I'll do one more week without a light day. Deadlift comments: I'v become better controlling my upperback. Today was very hard, I'm trying to my reps faster since is taking almost 50 seconds.
11-01-2020, 08:25 PM
Pacho
01/11/20
Bench Press: 1x3 @75 kg = 165.34 lbs Back-off sets: 4x3 @ 70 kg = 154.32 lbs Squat: 3x5 @ 120 kg = 264.55 lbs Deadlift: 1x5 @ 140 kg = 308.64 lbs
Bench comments: Today was a shit-day, I didn't manage get my five reps on the first set so i had to a 5x3 with back-off sets.
Squats comments: It's very grindy but I'll try to put off the light day for as long as I can.
Deadlift comments: Today was better I managed to do the set faster I'll try make it even shorter maybe 30 seconds!
11-02-2020, 09:31 AM
Pacho
02/11/20
Weight Update: 73 kg = 160.93 lbs
Diet: Calories: 3567 Kcal Carbs: 312 g Protein: 267 g Fats: 139 g
Supplements: Creatine: 5g per day Multivitamin: One per day
Comments: I'm getting at least 3567 Kcal everyday I'm hoping it helps my upper body movements.
11-03-2020, 05:56 PM
Pacho
03/11/20
Press: 3x5 @ 45 kg = 99.20 lbs Squat: 3x5 @ 122.5 kg = 270.06 lbs Deadlift: 1x5 @ 112.5 kg = 248.02 lbs
Press comments: Instead of microloading. I've decided to keep the 2.5 jumps, my reason to do this was that after recording my sets I noticed my bar path is a mess and I fail reps because I throw the bar in front of the midfoot. Squats comments: It's was very grindy. Deadlift comments: I decided to introduce a light pull day.
11-06-2020, 02:59 PM
Pacho
05/11/20
Bench Press: 3x5 @ 70 kg = 154.32 lbs Squat: 3x5 @ 125 kg = 275.57 lbs Deadlift: 1x5 @ 142.5 kg = 314.15 lbs
Bench comments: I've decided to deload the bench, I managed to get the first set, but only four reps in the second and third set, I had to do a double but It was easy. Squats comments: It's was EXTREMELY grindy, almost failed the last set. Deadlift comments: I only managed to do 2 reps, after the squats I was fried.
11-08-2020, 05:58 PM
Pacho
08/11/20
Press: 5x3 @ 46.25 kg = 101. lbs Squat: 1x5 @ 127.5 kg = 281.08 lbs Back-off sets: 2x5 @ 110 kg = 242.5 lbs Deadlift: 1x5 @ 142.5 kg = 314.15 lbs
Press comments: I failed I only managed to get three reps in a row. I tried to to a couple single but couldn't even do 15 reps Squats comments: The last rep was EXTREMELY grindy (I recorded it and It took 6 seconds to go up), I had to do the back off set so I could keep the volume the same. Deadlift comments: I only managed to do 1 reps, after the squats I was fried.
Press comments: I tried to keep the same weight and couldn't do it, I actually regressed a little bit because I tried to do 42.5 for 5s but could only get a triple and I had to do back-offs. This session was shit. Squats comments: The squats were shit today, I tried to do 130kg 3x5 but only managed to get 4 reps, I didn't failed I just knew I couldn't grind one more rep. I tried to back-offs but I had to go very low, 100 kg for the last set. This session was shit. Deadlift comments: I somehow felt fresh I tried to do the last weight that I managed to do and It felt hard but not grindy grindy.
11-15-2020, 08:06 PM
Pacho
15/11/20
Bench Press: 3x5 @ 70 kg = 154.32 lbs ✅ Squat: 3x5 @ 127.5 kg = 281.08 lbs ✅ Deadlift: 1x5 @ 142.5 kg = 314.15 lbs ✅
Bench Press comments: Relatively easy I had to repeat the weight to get the 3x5. Squats comments: A little grindy but had to repeat to get my 5. Deadlift comments: I managed to starting doing progress. Recovery is everything today It feel almost easy.