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Week 2 of 20: (15-20 May)
Day 1
Back squat (Strength Day)
Load: 90%1RM
Weight: 116kg
Rep range: 2
Reps: 2x2x2x2x2x4
Sets: 6
Bench press (Hypertrophy Day):
Load: 70%1RM
Weight: 58kg
Rep range: 8
Reps: 8x8x10
Sets: 3
Conventional deadlift (Hypertrophy Day)
Load: 70%1RM
Weight: 116kg
Rep range: 8
Reps: 8x8x10
Sets: 3
Assistance
Weighted Pull-ps
Weight: 5kg
Rep range: AMRAP
Reps: 5x5x6
Sets: 3
V-grip Lat Pulldown
Weight: 50kg
Rep range: AMRAP
Reps: 15x15x11
Sets: 3
Notes:
Squat
RPE of 8 in all sets. Maybe one 9 on the set 5. I was very conservative here.
Bench
I fucking need to keep my feet flat on the floor during the reps. They start dancing like a fucking Ginger Rogers in the middle of the serie.
Deadlift
Ugh!
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3420 kcal
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Líp: 61,65g | Prot: 165,76g | Carbs : 543,14g.
Pequeno Almoço: Leite (Leite Integral), Café com Açúcar, Banana Prata, Yoki Aveia em Flocos. Almoço: Garoto Bombom Crocante, Seara Linguiça Defumada Fininha, Fugini Milho Verde, Batata Inglesa Cozida, Feijão Preto Cozido, Arroz Branco (Cozido), Macarrão, Frango Assado. Jantar: Batata Inglesa Cozida, Carne de Vaca Moída, Clara de Ovo Cozida, Gema de Ovo Cozida, Tang Refresco em Pó, Arroz Branco (Cozido), Macarrão, Feijão Preto Cozido, Frango Assado. Snacks/Outros: Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. mais...
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