Hi :) [WEEK 9]
20/10/2020
Press: 5x5 @ barbell's weight + 7 micro plates [0,7 kg] (1.5 lbs) | I warmed one time with barbell's weight. I like volume day, because when I do more, for me I can see and do the movement better.
Squat:
1x5 @ 62,5 kg (137 lbs) | My boyfriend sad that was "ok"
1x5 @ 62,5 kg (137 lbs) | It was very ugly, so I decided to do 2x3. (1)
2x3 @ 62,5 kg (137 lbs) | It was very ugly, I didn't go down deep enough. For the last rep was deep enough to cause good stress.
Deadlift: 3x5 @ 80% of 80 kg (176 lbs) = 143 lbs | Volume day | It was good to do, I rested 5 minutes. I feel that I need to be more explosive.
(1) I don't know if it's because I'm in pre-masters, but I was really upset because I couldn't squat enough.
22/10/2020
Volume day
Bench: 5x5 @ 30 kg + 7 micro plate [0.7 kg] (66,1387 + 1,54324 lbs) | In the last three sets, I made four reps and I took a short break and then did the last repetition.
Squat: 3x5 @50 kg (110,231 lbs) | I did the squat paused, staying one second down. I really liked this way of training.
Chin-up: 6x3 @ negative | It was ok
24/10/2020
Intensity day
Press: 1x1 @ 25 kg + 4 micro plates [0.4 kg] (55.1156 + 0.881849 lbs)
1x2 @ 25 kg + 4 micro plates [0.4 kg] (55.1156 + 0.881849 lbs)
1x1 @ 25 kg + 4 micro plates [0.4 kg] (55.1156 + 0.881849 lbs)
1x1 @ 25 kg + 4 micro plates [0.4 kg] (55.1156 + 0.881849 lbs)
| It was easier than I thought, so when I did the second set I made another one, and maybe this cause a little difficult for to do the two that were missing, because then I did the fourth set I failed. I warmed up with 2x5 with the barbell's weight.
Bench: 1x3 @ 32.5 kg + 4 micro plates [0.4 kg] (70 + 0.881849 lbs) | When I didi the second rep I dropped the barbell on my chin, but managed to compose myself :)
Squat: 5x3 @ 62.5 kg + 7 micro plates [0.7 kg] (137 + 1,54324 lbs) | I finally bought a sneakers :) And I made a big difference for me, because I feel more comfortable and confident to do the squat. Even so, my boyfriend said in the second set I needed to go down more.
Deadlift: 2x5 82.5 kg (181.8814 lbs) | The first set was a little ugly and in the second rep I failed because I felt the barbell was scoring out of my hand, so I remembered to do mixed grip. :)
Chin-up: 5x3 @ negative with counting 3 seconds holding :)