15/09/21
Deadlift: 1x1-4 @ 180 kg ✅
Face pulls : 3x20 @ orange band ✅
Deadlift comments: 2 reps
Face pulls comments : Went well.
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15/09/21
Deadlift: 1x1-4 @ 180 kg ✅
Face pulls : 3x20 @ orange band ✅
Deadlift comments: 2 reps
Face pulls comments : Went well.
Week 1 - Hypertrophy (w/ Moderate Difficulty)
Lift Wt. RPE Sets Reps
sábado, septiembre 18, 2021
Squat 127.5 - 4 6
Bench 62.5 - 3 3
Close Grip Bench RPE9 3 8
Deadlift 150 - 2 6
domingo, septiembre 19, 2021
Bench 62.5 - 3 3
Incline Bench RPE9 3 6
Landmine V-bar Row RPE8 4 6-10
Kneeling Single Arm Landmine Press RPE8 4 8-12
Weighted Chin-up RPE8 4 8-12
martes, septiembre 21, 2021
Bench 62.5 - 3 3
Close Grip Bench RPE9 3 6
Landmine V-bar Row RPE8 4 6-10
Kneeling Single Arm Landmine Press RPE8 4 8-12
Weighted Chin-up RPE8 4 8-12
miércoles, septiembre 22, 2021
Squat 112.5 - 4 8
Bench 62.5 - 3 3
Incline Bench RPE9 3 3
Deadlift 132.5 - 2 8
jueves, septiembre 23, 2021
Bench 62.5 - 3 3
Close Grip Bench RPE9 3 3
Landmine V-bar Row RPE8 4 6-10
Kneeling Single Arm Landmine Press RPE8 4 8-12
Weighted Chin-up RPE8 4 8-12
Week 2 - Hypertrophy (w/ Higher Difficulty)
Lift Wt. RPE Sets Reps
sábado, septiembre 25, 2021
Squat 127.5 - 1 MR10
130 - 5 3
Bench 80 - 3 1
67.5 - 3 3
Pause Deadlift RPE9 3 8
domingo, septiembre 26, 2021
Bench 67.5 - 3 3
Low pin press RPE9 3 6
Landmine V-bar Row RPE8 3 8-10
Kneeling Single Arm Landmine Press RPE8 3 6-10
Weighted Chin-up RPE8 3 6-10
martes, septiembre 28, 2021
Bench 67.5 - 3 3
High pin press RPE9 3 6
Landmine V-bar Row RPE8 3 8-10
Kneeling Single Arm Landmine Press RPE8 3 6-10
Weighted Chin-up RPE8 3 6-10
miércoles, septiembre 29, 2021
Squat 130 - 1 MR10
125 - 5-10 3
Bench 67.5 - 3 3
Low pin press RPE9 3 3
Pause Deadlift RPE9 3 8
viernes, octubre 1, 2021
Bench 67.5 - 3 3
High pin press RPE9 3 3
Landmine V-bar Row RPE8 3 8-10
Kneeling Single Arm Landmine Press RPE8 3 6-10
Weighted Chin-up RPE8 3 6-10
Week 3 - Linear Max OT Phase
Lift Wt. RPE Sets Reps
lunes, octubre 4, 2021
Squat 135 - 3 4-6
Bench 80 - 3 1
67.5-72.5 - 3 3
Deadlift 165 - 3 3-6
martes, octubre 5, 2021
Bench 67.5-72.5 - 3 3
Close Grip Bench RPE9 3 12
Dumbbell Row RPE8 3 6
Seated DB OHP RPE8 3 6
Weighted Pull-up (overhand grip) RPE8 3 6
miércoles, octubre 6, 2021
Bench 67.5-72.5 - 3 3
Incline Bench RPE9 3 12
Dumbbell Row RPE8 3 6
Seated DB OHP RPE8 3 6
Weighted Pull-up (overhand grip) RPE8 3 6
viernes, octubre 8, 2021
Squat 137.5 - 1 4-6
Bench 67.5-72.5 - 3 3
Close Grip Bench RPE9 3 10
Pause Deadlift RPE9 1 8
sábado, octubre 9, 2021
Bench 67.5-72.5 - 3 3
Incline Bench RPE9 3 10
Dumbbell Row RPE8 3 6
Seated DB OHP RPE8 3 6
Weighted Pull-up (overhand grip) RPE8 3 6
Week 4 - Heavy Weight Acclimation
Lift Wt. RPE Sets Reps
lunes, octubre 11, 2021
Squat 137.5 - 1 3
140 - 1 3
142.5 - 1 3
Pause Deadlift RPE9 3 6
martes, octubre 12, 2021
Bench 75-77.5 - 10 3
Close Grip Bench RPE10 PR Peak Set 15-20
Dumbbell Row RPE8 4 6-10
Seated DB OHP RPE8 4 8-12
Weighted Pull-up (overhand grip) RPE8 4 8-12
jueves, octubre 14, 2021
Squat 142.5 - 1 3
147.5 - 1 1-2
Deadlift 167.5 - 1 3
172.5 - 1 1-2
viernes, octubre 15, 2021
Bench 77.5-85 - 5-10 3
Incline Bench RPE10 PR Peak Set 15-20
Dumbbell Row RPE8 4 6-10
Seated DB OHP RPE8 4 8-12
Weighted Pull-up (overhand grip) RPE8 4 8-12
Week 5 - High Intensity Strength
Lift Wt. RPE Sets Reps
lunes, octubre 18, 2021
Squat 150 RPE10 1 1
Deadlift 122.5 - 1 4
127.5 - 1 4
132.5 - 1 2
miércoles, octubre 20, 2021
Bench 87.5 RPE10 1 2
Dumbbell Row RPE8 3 6-8
Seated DB OHP RPE8 3 6-8
Weighted Pull-up (overhand grip) RPE8 3 6-8
viernes, octubre 22, 2021
Deadlift 177.5 RPE10 1 0
sábado, octubre 23, 2021
Bench RPE10 1 5
80 - 5 3
Dumbbell Row RPE8 3 6-8
Seated DB OHP RPE8 3 6-8
Weighted Pull-up (overhand grip) RPE8 3 6-8