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[WEEK 17]
13/12/2020 (first day)
Bench: 1x3 & 37.5 kg and
4x @ 35 kg (77.1618 lbs) ✅
Squat: 5x3 @ 70 kg (154.324 lbs) ✅
Deadlift: 1x5 @ 80 kg (176.37 lbs)✅
Comments:
Bench: All great, I think the drop is very good to improve the training, and I continue to progress.
Squat: I pee again, I think about to do a class about this problem.
Deadlift: All great, I feel a little difficult but ok. I got it.
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if you haven't already look up 'kegel exercises' that may help a lot
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[B][WEEK 17][\B]
15/12/2020 (second day)
Press:1x3 @ 25 kg (49.60401 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)✅
Deadlift: 1x5 @ 82.5 kg (181.8814 lbs)✅
Squat: 5x3 @ 55 kg (121.254 lbs) ✅
Comments:
Press: All great 👍
4x3 @ 25 kg (95% of the principal set)
Deadlift: All great and doable. I don’t know if I can do 1x5 next day
Squat: light day is ok
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[WEEK 17]
17/12/2020
Bench: 1x3 @ 37.5 kg (82.67335 lbs) + 4 micro plates [0.4 kg] (0.881849 lbs)
4x @ 35 kg (77.1618 lbs)
Squat: 5x3 @ 70 kg (154.324 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
Deadlift: 1x5 @ 85 kg (187,393 lbs)
Comments:
Bench: All great and doable. The drop is going well.
Squat: It is going well and I’m very happy about that. I’m so grateful to have my boyfriend to help me.
Deadlift: I can’t believe I did 1x5
Last edited by happybelly; 12-20-2020 at 05:09 PM.
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nice job on the deads, you're progressing well. isn't it a great feeling?
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[WEEK 18]
20/12/2020
Press: 1x3 @ 27.5 kg (60.62712 lbs)
4x @ 25 kg (55.1156 lbs)
Squat: 1x3 @ 72.5 kg (159.8351 lbs)
4x3 @ 65 kg (143.3 lbs) =90% of the 72.5 kg
Deadlift: 2x3 @ 87.5 kg
Comments:
Press: I failed in my last rep with 27.5 kg. But I going to increase the weight because my increase is tiny.
Squat: I decided to do drop because I think it's better to go on in the increase the weight.
Deadlift: I tried to do 1x5 but when I finish the thried I saw It's better to do 2x3.
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[WEEK 18]
20/12/2020
Bench: 1x3 @ 37.5 kg + 7 micro plates [0.7 kg] (1,54324 lbs)
4x @ 35 kg 🔄
Squat: 57.5 kg (126,7658 lbs) ✅
Deadlift: 2x3 @ 90 kg (198.416 lbs) 🆘
Comments:
Bench: I failed, so I am going to do the same weight.
Squat: All beautiful
Deadlift: I cant lift the weight.
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[WEEK 18]
24/12/2020
Press: 1x3 @ 27.5 kg (60.62712 lbs) + 4 micro plates
4x @ 25 kg (55.1156 lbs) 🔄
Squat: 1x3 @ 72.5 kg (159.8351 lbs) + 7 micro plates
4x3 @ 65 kg (143.3 lbs) =90% of the 72.5 kg ✅
Deadlift: 2x3 @ 90 kg 🆘
Comments:
Press: I can’t finish the first set
Squat: All good
Deadlift: I can’t lift the weight again.
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[WEEK 19]
27/12/2020
Bench: 1x3 @ 37.5 kg (82.67335 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
4x3 @ 35 kg (95%) ✅
Squat: 1x3 75 kg (165.347 lbs) ✅
4x3 @ 67.5 kg (90%)
Deadlift: 1x3 @ 87.5 kg (192.9045 lbs)
2x3 @ 77.5 kg (90%) ✅
Comments:
Bench: I repeat the weight and all doable.
Squat: I failed in my first set (so I did 1x1) and after I did 1x2. And continued with the drop. I don’t repeat the weight.
Deadlift: I do it. I decided to do drop (volume day).
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[WEEK 18]
29/12/2020 (Light day)
Press: 1x3 @ 27.5 kg (60.62712 lbs) + 4 micro plates [0.4 kg] (0.881849 lbs)
4x @ 25 kg (55.1156 lbs) 🆘
Squat: 3x3 @ 60 kg (80%) (132.277 lbs) ✅
Comments:
Press: All very bad. I can’t do the set, so I did volume day 3x5 @ 22.5 kg
Squat: All great 👍 I do very well
Chin-up: strong band 3x7
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