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Progress Update: In three weeks, I put 40 lb. on my squat (22% increase) and deadlift (14.5% increase), 25 lb. on my bench (16% increase), and 15 lb. (16.7% increase) on my press (although I've that's my next workout).
Soon I'm going to have to make adjustments to my squat (the incorporation of a light day and back off sets).
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Good progress, Yeshua.
Keep at it!
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Week 4 Day 1
Today's Workout:
Squat 3x5x220
Press 3x5x110
Deadlift 5x320
I got lifting straps to help with the deadlift.
Thanks for the comment Bill.
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Week 4 Day 2
Squat 3x5x225
Bench 3x5x185
Deadlift 5x325
Going to eat some more today.
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Week 4 Day 3
Squat 5x230, 2x5x215
Press 3x5x115
Deadlift 5x330
I made my first programming adjustment ie. the addition of back off sets.
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Week 5 Day 1
Squat 5x235, 2x5x220
Bench 3x5x190
Deadlift 5x335
It might be time to start microloading my bench.
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Week 5 Day 2
Squat 3x5x240
Press 3x5x120
Deadlift 5x340
Last edited by Yeshua; 05-29-2022 at 07:19 AM.
Reason: clarification
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I might have to start microloading the bench and press.
I've upped my calories to 5000+ per day. Lot's of milk, soy milk, juice, veggies in butter, fruit, eggs, and carbs.
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Week 5 Day 3
Squat 3x5x245
Bench 3x5x192.5
Power Cleans 5x3x115
Deadlift 5x345
I think that was mistake number 2 of this training cycle (doing both deadlifting and power cleaning in the same day). I'm not very explosive I have about a 10 inch vertical. Hence these were just moderately heavy cheat reverse curls.
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Week 6 Day 1
Squat 3x5x250
Press 3x5x122.5
Deadlift 5x350
I'm doing gomad.
Bodyweight: 179 lb. waking up.
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