[WEEK 36]
04/05/2021
Press - intensity: 10x1 @ 30 kg
Bench - volume: 5x3 @ 40 kg
Pull-up : 3x5 @ negativa 3 sec.
Comments:
Press: Hard but doable.
Bench: It was hard.
Pull-up: Good.
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[WEEK 36]
04/05/2021
Press - intensity: 10x1 @ 30 kg
Bench - volume: 5x3 @ 40 kg
Pull-up : 3x5 @ negativa 3 sec.
Comments:
Press: Hard but doable.
Bench: It was hard.
Pull-up: Good.
[WEEK 36]
05/05/2021
Deadlift-intensity: 1x1 @ 107.5 kg and back-off: 1x3-5 @ 95 kg ❌
Squat-volume: 5x5 @ 67.5 kg
Face-pulls: 3x20 @ orage band
Barbell Curl: 3x5 @ 20 kg
Comment:
Deadlift: It was terrible. I failed.
Squat: Doable.
[WEEK 37]
08/05/2021
Bench - intensity: 5x1 @ 47.5
Press - volume: 5x5 @ 25 kg + 7 micro
Chin-up: 3x4 @ orage band
Close grip Bench: 3x8 @ 25 kg
Comments:
Bench: great
Press: great
[WEEK 37]
09/05/2021
Squat - intensity: 2x3 @ 77.5 kg
Defict deadlift: 5x4 @ 70 kg
Pin Press: 3x1 @ 30 kg + 4 micro
Face-pulls: 3x20 @ orage band
Barbell Curl: 3x5 @ 20 kg
Comments:
Squat: hard.
SLD: hard.
[WEEK 37]
11/05/2021
Press - intensity: 10x1 @ 30 kg + 4 micro ❌
Bench - volume: 5x3 @ 40 kg + 4 micro ❌
Pull-up : 3x5 @ negativa 4 sec.
Dips:
Comments:
Press:
1x1 @ 30 kg
3x1 @ 32.5 kg
6x1 @ 30 kg
Bench: I failed. 5x3 @ 37.5 kg
Pull-up: ok.
[WEEK 37]
12/05/2021
Deadlift-intensity: 1x2 @ 90 - 100 kg and back-off 1x5 @ 80 kg
Squat-volume: 5x4 @ 75 kg ❌
Face-pulls: 3x20 @ orage band
Barbell Curl: 3x5 @ 20 kg
Comment:
Deadlift: Finally it was great.
Squat:
1x4 @ 75 kg
1x4 @ 72.5 kg
3x4 @ 70 kg
[WEEK 38]
15/05/2021
Bench - intensity: 5x1 @ 47.5 + 4 micro ❌
Press - volume: 5x3 @ 27.5 kg
Chin-up: 3x5 @ negativa
Close grip Bench: 3x8 @ 27.5 kg
Comments:
Bench:
1x1 @ 50 kg
4x1 @ 45 kg
Press: 5x3 @ 27.5 kg.
Nice progress!
[WEEK 38]
09/05/2021
Squat - intensity: 3x2 @ 80 kg
Defict deadlift: 5x3 @ 77.5 kg
Pin Press: 3x1 @ 32.5 kg
Face-pulls: 3x20 @ orage band
Barbell Curl: 3x5 @ 20 kg
Comments:
Squat: hard.
SLD: hard.
[WEEK 38]
18/05/2021
Press - intensity: 7x1 @ 32.5 kg ❌
Bench - volume: 5x3 @ 40 kg + 4 micro
Pull-up : 3x5 @ negativa 5 sec.
Comments:
Press: 7x1 @ 30 kg.
Bench: I'm not focus so it was hard.
Pull-up: Hard.