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Week 1 of 20
Day 3
Morning:
Bench Press (Strength day)
Load: 90%
Weight: 64kg
Rep range: 2
Reps: 2x2x2x2x2x4
Sets: 6
Accessory work
Superset
DB Bench Press
Load:
Weight: 24kg
Rep range: 8
Reps: 8
Sets: 3
Landmine Chest Press
Load:
Weight: 1x30kg-2x40kg
Dropset: 1x30kg-1x20kg
Rep range: 8-10
Reps: 10
Sets: 3
DB Flyes
Load:
Weight: 10kg
Rep range: 10
Reps: 10
Sets: 3
Afternoon:
Back Squat (Hypertrophy day)
Load: 70%
Weight: 98kg
Rep range: 8
Reps: 8x8x10
Sets: 3
New 1rep max attempts:
#1 Warm-up: 110kg
#2 Previous PR: 118kg
#3 New PR: 120kg
#4 New PR: 122kg
#5 New PR: 124kg
Deadlift (Strength day)
Load: 90-ish%
Weight: 130kg
Rep range: 2
Reps: 2x2x2x2x2x2
Sets: 6
Accessory work:
RDL
Load: 80-ish%
Weight: 90kg
Rep range: 5
Reps: 5x5x5
Sets: 3
Notes:
Squats and Chest sessions:
So I changed things a bit today. Chest and its assistance work earlier, and squat, deads and assistance later. It felt really good, however, I had to skip some of the assistance work (glute bridge and split squat) because I ended up testing my squat one rep max. I know I should try PR's on strength day but I was feeling it! So because of that my squat session ended up being longer than expected.
Deadlift: Those deads felt like shit. I mean really. I will keep the weight until my form get better.
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3074 kcal
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Líp: 104,38g | Prot: 180,00g | Carbs : 334,90g.
Pequeno Almoço: Omelete ou Ovos Mexidos, Leite (Leite Integral), Café com Açúcar. Almoço: Gema de Ovo Cozida, Mostarda - Folha, Feijão Preto Cozido, Arroz Branco (Cozido), Macarrão, Carne de Vaca Moída. Jantar: Tang Refresco em Pó, Mexerica, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Gema de Ovo Cozida, Arroz Branco (Cozido), Clara de Ovo Cozida, Macarrão, Carne de Vaca Moída. mais...
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