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
Last edited by happybelly; 10-25-2020 at 09:35 AM.
25/10/2020
Today I went to the drugstore tp know my weight: 57,5 kg (126.7658 lbs)
About what I eat:
1800 kcal
protein: 117 g
carbs: 151 g
fat: 63 g
I stoped to use creatine because I had some problems with my kidney ( I use about 2 weeks), I use multivitamin
02/11/2020
My weight: 58,3 kg (128,5295 lbs)
Last edited by happybelly; 11-02-2020 at 09:28 AM.
[Week 10]
27/10/2020 (Tuesday)
Bench: 5x5 @ 32.5 kg (71.65024 lbs)
Squat: 5x3 @ 65 kg (143.3 lbs)
Deadlift: 3x5 @ 67.5 (148.812 lbs) | 80% of the intensity day
Comments:
Bench: All doable. I believe that I am much stronger in the right arm, because I can lift it first, and the left arm takes longer to lift.
Squat: The first was deepling enough, but the second was very ugly and I made it destabilize me and I was upset.
Deadlift: All ok.
Maybe my boyfriend don't know, but I'm so thankful for he show me the training, this forum and all things about starting strength.
30/10/2020 (Friday)
Press:
Warm-up: 1x5 @ barbell's weight | 1x3 @ barbell's weight
1x3 @ 25 kg + 7 micro plates [0.7 kg] (55.1156 + 1,54324 lbs)
1x2 @ 25 kg + 7 micro plates [0.7 kg] (55.1156 + 1,54324 lbs)
1x2 @ 25 kg + 7 micro plates [0.7 kg] (55.1156 + 1,54324 lbs)
5x5 @ 22.5 kg (49.60401 lbs)
Squat:
5x3 @ 65 kg (143.3 lbs)
Deadlift:
2x3 @ 85 kg (187.393 lbs)
Comments:
I'm really excited to train and I trained really well. My boyfriend and I are filming ourselves to fix what we're doing wrong.
Press: It was a little difficult so I preferred to make the weight of the volume day.
Squat: I have to fix my posture when I'm down there with the barbell. I kind of raise my leg first and leave the trunk with the bar.
Deadlift: Was good. The deadlift ed is my favorite exercise.
Last edited by happybelly; 10-31-2020 at 06:39 AM.
[11 WEEK]
01/11/2020 (Sunday)
Bench: 5x3 @ 32.5 kg (71.65024 lbs) + 4 micro plates [0.4 kg] (0.881849 lbs)
Squat: 5x3 @ 65 kg (143.3 lbs) + 7 micro plates [0.7 kg] (55.1156 + 1,54324 lbs)
Deadlift: 3x5 @ 70 kg (154.324) (volume day) | 80% of 85 kg (187.393 lbs)
Comments:
Bench: All was great
Squat: I am improving my depth. Now I have to improve my posture.
Deadlift: All doable. Remember to do it fast, because the movement will flow well.
About today: The training was very rewarding. All weights were done. I'm focusing more and this is helping me a lot.
03/11/2020
Press: 5x3 22.5 kg (49.60401 lbs) + 4 micro plates [0.4 kg] (0.881849 lbs)
Squat: 5x3 @ 67.5 kg (148.812 lbs)
Light Day = no deadlift
Chin-up
Comments:
Press: I'm improving the movement, and I need to focus on staying firm when it comes to movement.
Squat: All were very good. I still have to improve my posture and raise my whole body together.
05/11/2020
Bench: 5x3 @ 32.5 kg (71.65024 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Squat: 5x3 @ 67.5 kg (148.812 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Deadlift: I failed
Comments:
Bench: All good.
Squat: I didn't deep enough
Deadlift: I made 1x5 @ 60 kg (132.277 lbs) and after that I can't do another warm up
Last edited by happybelly; 11-08-2020 at 05:59 PM.
[WEEK 12]
08/11/2020
Press: 5x3 22.5 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Squat: 5x3 @ 70 kg (148.812 lbs)
Deadlift: @ 85 kg (187.393 lbs)
Comments:
Press: All good
Squat: All doable, the second set I didn't deep enough.
Deadlift: I did 2x5 @ 40 kg of warm up, and I tried with 60 kg and the weight didn't weld AGAIN
12/11/2020
Press: 5x3 25 kg (49.60401 lbs)
Squat: 5x3 @ 70 kg (148.812 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Deadlift: failed
Last edited by happybelly; 11-15-2020 at 08:01 PM.
[WEEK 13]
15/11/2020
Bench:
1x2 @ 35 kg (77.1618 lbs)
1x1 @ 35 kg (77.1618 lbs)
1x2 @ 35 kg (77.1618 lbs)
1x1 @ 35 kg (77.1618 lbs)
1x2 @ 32.5 kg (71.65024 lbs)
1x1 @ 32.5 kg (71.65024 lbs)
1x2 @ 30 kg (66.1387 lbs)
1x3 @ 30 kg (66.1387 lbs)
Squat: 5x3 @ 70 kg (148.812 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Deadlift: 2x5 @ 70 kg (154.324 lbs)
Comments:
Bench: I'm going to do the same weight next time, I think the reason for my failed was I didn't practice last week.
Squat: I did the same weight because I forgot to write the 12/11/2020, so I thought today was 70 kg (148.812 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Deadlift: I'm happy because I got it
17/11/2020
Press: 5x3 @ 25 kg (49.60401 lbs) + 4 micro plates [0.4 kg] (0.881849 lbs)
Squat: 3x5 @ 56 kg (123.459 lbs) Light day
Deadlift: 1x5 @ 70 kg (154.324 lbs) Light day
Chin-up: 5x3
Comments:
Press: Some sets I did 1x2 plus 1x1, maybe because I didn't rest enough. hehe
Squat: It was all beautiful and I did it successfully <3
Deadlift: I'm so happy I did this weight, I feel like I'm back <3
19/11/2020
Bench:
1x2 @ 35 kg (77.1618 lbs)
1x1 @ 35 kg (77.1618 lbs)
3x3 @ 35 kg (77.1618 lbs)
1x1 @ 35 kg (77.1618 lbs)
1x1 @ 35 kg (77.1618 lbs)
1x1 @ 35 kg (77.1618 lbs)
Squat: 5x3 @ 72.5 kg (159.8351 lbs)
Deadlift:
1x5 @ 85 kg (187.393 lbs)
1x1 @ 90 kg (198.416 lbs)
Comments:
Bench: It's all doable, but I don't feel confident with the last set.
Squat: All doable, but I didn't deep enough in the last set.
Deadlift: Now I realize I need to push myself more. Beause I start to warm up with 60 kg and it took a little time to pull the floor.
Last edited by happybelly; 11-19-2020 at 07:47 PM.
[WEEK 14]
22/11/2020
Press:
1x3 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
1x2 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
1x1 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
1x2 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
1x1 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
1x2 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
1x1 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
1x2 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
1x1 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Squat: 3x5 @ 72.5 kg (159.8351 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Deadlift: 1x5 @ 72.5 kg (159.8351 lbs)
Last edited by happybelly; 11-24-2020 at 05:51 PM.