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[WEEK 18]
31/12/2020
Bench: 1x3 @ 40 kg (88,1849 lbs)
4x3 @ 37.5 kg (95%)
Squat: 1x3 75 kg (165.347 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)
4x3 @ 67.5 kg (90%) ✅
Deadlift: 1x3 @ 90 kg (198,416 lbs) ✅
Comments:
Bench: I did 1x2 with the weight and I couldn’t do the drop with 37.5 kg, so I didi with 35 kg (90%)
Squat: All great and the drop was doable.
Deadlift: I did only 1x3 and it was very hard.
Chin-up: 6x2 negatives.
Last edited by happybelly; 01-05-2021 at 09:20 AM.
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[WEEK 19]
03/01/2020
Press - volume: 6x3 @ 25 kg (55.1156 lbs)
Squat: 1x3 @ 77.5 kg (170,8583 lbs)✅
4x3 @ 90%
Deadlift: 1x3 @ 92.5 kg (203,9276 lbs)
2x3 @ 90%
Comments:
Press: I tried to do 27.5 kg plus 4 micro plates, but I didn’t even get to do the first rep. So I decided to do volume.
Squat: All great and doable the same time. Some drops was a little hard.
Deadlift: I did the first rep with 92.5 kg and the others. I failed today
Last edited by happybelly; 01-05-2021 at 09:20 AM.
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that's a PR on the dead though, right? well done!
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[WEEK 19]
05/01/2020 - light day
Bench - volume: 6x3 @ 35 kg ✅
Squat: 3x3 @ 62.5 kg ✅
Comments:
Bench: I tried to do 1x3 of 40 kg but I only did the first rep and it was very hard, so I decided to do volume.
Squat: All great and no problem.
Chin-up: 3x8 with band.
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[WEEK 19]
07/01/2020
Press - intensity: 1x3 @ 27.5 kg (60.62712 lbs) ��
Squat: 1x3 @ 77.5 kg (170,8583 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs)✅
4x3 @ 90%
Bench - intensity: 1x3 @ 37.5 kg (82.67335 lbs) + 7 micro plates [0.7 kg] (1,54324 lbs) ��
Deadlift: 5x3 @ 72.5 kg (158.73264 lbs) - 80% of 90 kg (198,416 lbs) ✅
Comments:
Press: I can’t finish because I have the same pain that I had after. I did 2x1 with the
Squat: The principal set was very great and I feel confident to go to 80 kg.
Bench: I failed and I couldn’t even do the first set.
Deadlift: All great and the last set was a little hard.
Chin-up: negative 5x3
Last edited by happybelly; 01-20-2021 at 05:56 PM.
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[WEEK 20]
10/01/2020
Bench - volume: 6x3 @ 35 kg + 7 micro plates ✅
Squat: 1x3 @ 80 kg
4x3 @ 90% 72.5
Deadlift: 1x3 @ 92.5 kg✅
Comments:
Bench: It was doable and the best advice does not breathe.
Squat: I failed in the third rep with the principal weight. So I will repeat the same weight.
Deadlift: The third warm-up was difficult.
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[WEEK 20]
12/01/2020
Press - volume: 6x3 @ 25 kg + 4 micro plates ❌
Squat: 3x3 @ 62.5 kg ✅
Comments:
Press: I did dumbbell Shoulder Press:3x8. Because I feel the same pain that I felt before.
Squat: All great and any problem.
Chin-up: with band 3x9
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[WEEK 20]
[B]14/01/2020
Bench - intensity: 5x1 @ 40 kg ✅
Squat: 1x3 @ 80✅
Deadlift: 5x3 @ 75 kg - 80% of 92.5 kg ✅
Comments:
Bench: All great and easier than I thought it could be very hard.
Squat: I failed in my first try, but I did! I decided to do 1x3 because next week I’m going to do 4 days Texas Method.
Deadlift: I saw I need to do my deadlift cleaner because today my back member was better.
I didn't do the negatives chin-ups because it caused pain, the same I did before. I did negative Barbell Biceps curl with 20 kg.
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[WEEK 21]
17/01/2021
Bench - Intensity: 5x1 @ 40 kg + 4 micro plates ❌
Press - volume: 5x5 @ 25 kg ❌
Comments:
Bench:
Press:
I tired to do but I cause pain, so I did some accessories.
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[WEEK 21]
Squat - volume: 5x3 @ 67.5 kg ✅
Deadlift - intensity: 1x3 @ 95 kg ✅
Comments:
Squat: I realize it was easy, but I'm going to see if it really is in my next training.
Deadlift: I thought it could be difficult because my warm-up was doable, but I did it.
Chin-ups: 3x10 with band
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