I Am Doing The Program

[good_boy]

I missed my Monday, 19th of April 2021 workout because I was too clever and did a 10 chin ups and then followed by 3x5 8kg Weighted Chin Up on Friday the 16th, followed by Squat, Bench and Deadlift. I was like in zombie mode on the rest of the weekend, Monday and yesterday. Even though I sleep 7-8 hours every night, the body still needs time to recover. Anyway, here's my workout for today, the 21st of April 2021!

Squat
145kg 3x5 yeay!

Press
75kg x3
75kg x4
75kg x3
75kg x3
75kg x3

A total of 16 reps and I like it!

Deadlift
130kg x5 reps.
I narrow my stance and yikes! The weight felt light!!! My lumbar extension is a bit better, I think.

Anyway, cheers!

[good_boy]

Friday, April 23rd 2021.

Squat
147.5kg x3
147.5kg x3
147.5kg x3
147.5kg x2
147.5kg x2
147.5kg x2

My grip felt off. Bar is rolling all the time. Unusual. Maybe I forget to tighten my upper back. :-(

Bench
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 2
97.5kg x 1

Deadlift
135kg x5
I hope I setting my lumbar extension right this time. :-)

Cheers

[good_boy]

Tuesday
27-04-2021
Squat
147.5kg 3x5
Press
77.5kg x 15 reps.
I was doing singles for most of the sets. I managed to do a double for a set, I think. :-)
Deadlift
137.5kg x5. Still learning to set my back and do the right lumbar extension!

cheers,
Raymond

[good_boy]

29-04-2021
because i was so smart, i turned my usual 3km morning brisk walk into a short sprint, without warm up and i think i tweak my left knee a little. this made me realise that i am not 16 years old anymore. Then I did only SQUAT, all the warm up sets and
150kg x1
Felt tired, hungry, then I go home.

30-04-2021
Slept for only 6 hours, due to some useless stuff in my head, did only squats, all the warm up sets but that's it.

01-05-2021
I did the Chin Up Protocol just for the sake of doing something . I did 3 reps of chin up, rest for 3 minutes and did a total of 20 sets. Yeay.

Note to self: stay on topic, stay true, always do NLP, focus. :-)

cheers,
raymond

[Åsali]

29-04-2021
because i was so smart, i turned my usual 3km morning brisk walk into a short sprint, without warm up and i think i tweak my left knee a little. this made me realise that i am not 16 years old anymore. Then I did only SQUAT, all the warm up sets and
150kg x1
Felt tired, hungry, then I go home.

30-04-2021
Slept for only 6 hours, due to some useless stuff in my head, did only squats, all the warm up sets but that's it.

01-05-2021
I did the Chin Up Protocol just for the sake of doing something . I did 3 reps of chin up, rest for 3 minutes and did a total of 20 sets. Yeay.

Note to self: stay on topic, stay true, always do NLP, focus. :-)

cheers,
raymond

Why do you have workouts so often? (ref your dates..) If you are tired, you shouldn't be doing heavy stuff 3 days in a row?
You have pretty good numbers on your lifts! I am a little unsure of why you did so many sets on the April 23.?

Are you resting enough between sets? If you fail to take 5 reps... you should have a rest between 5 to 10 minutes if you have to. Dont rush it.
It is important to get all 5 reps... so try to stick to it.

Anyways, you could also try to have I "light Wednesday" for the squat. About 60-80% of you Monday workout. That will make your body feel better. Mine did! And I am 34, in my 8 week of NLP, and took my first light Wednesday. You just keep adding pounds to the Monday and Friday workout.

Keep on going!

[good_boy]

What's up Asali!
I was trying to do all the 15 reps on Squats on April 23, hence the number of sets.
I am resting 4 minutes for Squats, and i guess i have to take a little more minutes of rest.
Thanks for the Light Wednesday tips, I will try put it on my training.

cheers,
raymond

Why do you have workouts so often? (ref your dates..) If you are tired, you shouldn't be doing heavy stuff 3 days in a row?
You have pretty good numbers on your lifts! I am a little unsure of why you did so many sets on the April 23.?

Are you resting enough between sets? If you fail to take 5 reps... you should have a rest between 5 to 10 minutes if you have to. Dont rush it.
It is important to get all 5 reps... so try to stick to it.

Anyways, you could also try to have I "light Wednesday" for the squat. About 60-80% of you Monday workout. That will make your body feel better. Mine did! And I am 34, in my 8 week of NLP, and took my first light Wednesday. You just keep adding pounds to the Monday and Friday workout.

Keep on going!

[good_boy]

Tuesday
5-May-2021
I did a reset on my squat and deadlift in order to improve and practice on setting my back and lumbar extension.
Squat
110kg 3x5
I think I made improvement in setting my back and doing the lumbar extension. The John Lovell video kinda gave me the AHA moment.
Here's the link, just in case:
Mark Rippetoe Teaches John Lovell the Deadlift - YouTube

Bench
100kg x3
100kg x3
100kg x4
100kg x2
100kg x2
100kg x2
A total of 16 reps...yeay!

Deadlift
117.5kg x5

See ya,
Raymond

[adm]

Wow 100kg bench, well done Raymond!

[good_boy]

thx adm.

[good_boy]

Thursday Training
6th of May 2021
Squat
112.5kg 3x5

Press
80kg 5x1
Cannot do anymore after that. :-(.

Deadlift
120kg x5

Cheers,
Raymond