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  • 2019/05/15 - 3 day Hyp W3D2

    Big difference on Pressing fresh.
    Press RDL DB Bench
    52,5 kgs 6 REPS 6,5 RPE
    55,0 kgs 6 REPS 7,5 RPE
    57,5 kgs 6 REPS 8,0 RPE
    60,0 kgs 6 REPS 9,0 RPE
    57,5 kgs 6 REPS 8,5 RPE
    57,5 kgs 6 REPS 8,5 RPE
    90,0 kgs 8 REPS 6,0 RPE
    100,0 kgs 8 REPS 7,5 RPE
    105,0 kgs 8 REPS 8,0 RPE
    105,0 kgs 8 REPS 8,0 RPE
    105,0 kgs 8 REPS 8,0 RPE
    26,0 kgs 13 REPS 9,0 RPE
    26,0 kgs 5 REPS 9,5 RPE
    26,0 kgs 5 REPS 10,0 RPE
    26,0 kgs 4 REPS 10,0 RPE
    Me gainzz

    Comment


    • 2019/05/16 - 3 day Hyp W3D3

      Bloody awful day. Was feeling well, so I decided to give it a go today. It's shameful to compare today's DL with last week's. Did front squats because of the injury, it didn't aggravate it.
      DL Paused Inclined Bench Front squat
      140,0 kgs 6 REPS 6,5 RPE
      150,0 kgs 6 REPS 8,0 RPE
      150,0 kgs 6 REPS 8,0 RPE
      150,0 kgs 6 REPS 8,0 RPE
      140,0 kgs 6 REPS 7,0 RPE
      60,0 kgs 8 REPS 6,0 RPE
      65,0 kgs 8 REPS 7,0 RPE
      67,5 kgs 8 REPS 7,5 RPE
      70,0 kgs 8 REPS 8,5 RPE
      70,0 kgs 8 REPS 9,0 RPE
      70,0 kgs 12 REPS 9,0 RPE
      70,0 kgs 4 REPS 9,5 RPE
      70,0 kgs 4 REPS 10,0 RPE
      70,0 kgs 3 REPS 10,0 RPE
      Last edited by t_angeiras; 05-17-2019, 07:43 PM.
      Me gainzz

      Comment


      • 2019/05/17 - 3 day Hyp GPP

        8 min Pull up/chin ups
        8 min Abs
        Arms
        Me gainzz

        Comment


        • 2019/05/19 - 3 day Hyp W4D1

          Limited load for the squat because of the pain. Also changed pendlay to lever rows (load was an absolute guess). I'll aim for damage control this week, then I have some days off for holidays (won't be able to train). Let's see how things go upon return.
          Squat w/ belt Press Lever Rows
          100,0 kgs 6 REPS 6,0 RPE
          110,0 kgs 6 REPS 6,5 RPE
          120,0 kgs 6 REPS 7,5 RPE
          110,0 kgs 6 REPS 6,5 RPE
          50,0 kgs 6 REPS 6,0 RPE
          52,5 kgs 6 REPS 7,0 RPE
          55,0 kgs 6 REPS 8,0 RPE
          57,5 kgs 6 REPS 8,5 RPE
          60,0 kgs 6 REPS 9,5 RPE
          57,5 kgs 6 REPS 9,0 RPE
          55,0 kgs 6 REPS 8,5 RPE
          40,0 kgs 15 REPS 8,0 RPE
          40,0 kgs 5 REPS 8,5 RPE
          40,0 kgs 5 REPS 9,0 RPE
          40,0 kgs 5 REPS 9,0 RPE
          40,0 kgs 5 REPS 10,0 RPE
          40,0 kgs 4 REPS 10,0 RPE
          Me gainzz

          Comment


          • 2019/05/21 - 3 day Hyp W4D2

            RDL done on pins, to limit ROM and see if it helps on injury.
            Bench Press RDL DB Bench
            90,0 kgs 6 REPS 7,0 RPE
            95,0 kgs 6 REPS 8,0 RPE
            97,5 kgs 6 REPS 9,5 RPE
            92,5 kgs 6 REPS 9,0 RPE
            90,0 kgs 6 REPS 8,5 RPE
            90,0 kgs 6 REPS 8,5 RPE
            80,0 kgs 8 REPS 6,0 RPE
            90,0 kgs 8 REPS 7,0 RPE
            100,0 kgs 8 REPS 7,5 RPE
            100,0 kgs 8 REPS 8,0 RPE
            26,0 kgs 14 REPS 8,0 RPE
            26,0 kgs 5 REPS 9,0 RPE
            26,0 kgs 5 REPS 10,0 RPE
            26,0 kgs 4 REPS 9,5 RPE
            2019/05/22 - 3 day Hyp W4D3

            Heavily rushed today. Felt some pain at DLs. Short break for some holidays now. Should be back on 1.5 weeks, I'm considering wether to repeat this week or restart the program upon return.
            DL Paused Inclined Bench Leg press
            120,0 kgs 6 REPS 6,0 RPE
            130,0 kgs 6 REPS 6,5 RPE
            140,0 kgs 6 REPS 7,5 RPE
            150,0 kgs 6 REPS 8,5 RPE
            60,0 kgs 8 REPS 6,0 RPE
            65,0 kgs 8 REPS 7,5 RPE
            67,5 kgs 8 REPS 8,5 RPE
            65,0 kgs 8 REPS 8,0 RPE
            86,0 kgs 15 REPS 8,0 RPE
            86,0 kgs 5 REPS 9,0 RPE
            86,0 kgs 5 REPS 9,5 RPE
            86,0 kgs 4 REPS 9,5 RPE
            Last edited by t_angeiras; 06-13-2019, 11:00 PM.
            Me gainzz

            Comment


            • 2019/06/07 - 3 day Hyp W4D0

              Today was just to get back. Good that there was no pain, let's see how things evolve. DL was beltless and tired.
              Squat w/ belt Press DL beltless
              100 6 6
              110 6 6,5
              120 6 7,5
              125 6 8,5
              122,5 6 8
              50 6 6,5
              55 6 7,5
              57,5 6 8
              57,5 6 9
              52,5 6 7,5
              80 6 6
              100 6 6,5
              120 6 7
              130 6 7,5
              130 6 7,5
              Last edited by t_angeiras; 06-11-2019, 08:15 PM.
              Me gainzz

              Comment


              • 2019/06/11 - 3 day Hyp W1D1

                Restarting, hopefully without interruptions this time. Squat was a tad worse than the last W1, but let's see how it evolves after the injury. Switched rows to Lever for now not to upset it, also.
                Squat w/ belt Press Lever Rows
                100,0 kgs 6 REPS 6,0 RPE
                110,0 kgs 6 REPS 6,5 RPE
                120,0 kgs 6 REPS 7,0 RPE
                125,0 kgs 6 REPS 7,5 RPE
                130,0 kgs 6 REPS 8,5 RPE
                50,0 kgs 6 REPS 6,0 RPE
                52,5 kgs 6 REPS 7,0 RPE
                55,0 kgs 6 REPS 7,5 RPE
                57,5 kgs 6 REPS 8,5 RPE
                50,0 kgs 12 REPS 9,0 RPE
                50,0 kgs 5 REPS 9,0 RPE
                50,0 kgs 5 REPS 9,0 RPE
                50,0 kgs 5 REPS 10,0 RPE
                50,0 kgs 4 REPS 10,0 RPE
                .
                Me gainzz

                Comment


                • 2019/06/12 - 3 day Hyp W1D2

                  Very conservative for RDL
                  Bench Press RDL DB Bench
                  80,0 kgs 6 REPS 6,0 RPE
                  85,0 kgs 6 REPS 7,0 RPE
                  87,5 kgs 6 REPS 8,0 RPE
                  87,5 kgs 6 REPS 9,0 RPE
                  60,0 kgs 8 REPS 6,0 RPE
                  70,0 kgs 8 REPS 7,0 RPE
                  80,0 kgs 8 REPS 7,5 RPE
                  80,0 kgs 8 REPS 7,0 RPE
                  90,0 kgs 8 REPS 7,5 RPE
                  26,0 kgs 14 REPS 8,5 RPE
                  26,0 kgs 5 REPS 9,5 RPE
                  26,0 kgs 5 REPS 10,0 RPE
                  26,0 kgs 4 REPS 10,0 RPE
                  3 sets press downs
                  3 sets curls
                  Me gainzz

                  Comment


                  • 2019/06/13 - 3 day Hyp W1D3

                    DL was flying on the previous time, this time I was really conservative because of the last injury. It seems to be working.
                    DL CG Inclined Bench Leg Press
                    110,0 kgs 6 REPS 6,0 RPE
                    120,0 kgs 6 REPS 6,5 RPE
                    130,0 kgs 6 REPS 7,0 RPE
                    140,0 kgs 6 REPS 7,5 RPE
                    145,0 kgs 6 REPS 8,0 RPE
                    60,0 kgs 8 REPS 6,0 RPE
                    65,0 kgs 8 REPS 7,0 RPE
                    67,5 kgs 8 REPS 8,0 RPE
                    67,5 kgs 8 REPS 8,5 RPE
                    65,0 kgs 8 REPS 7,5 RPE
                    86,0 kgs 15 REPS 8,0 RPE
                    86,0 kgs 5 REPS 9,0 RPE
                    86,0 kgs 5 REPS 9,5 RPE
                    86,0 kgs
                    86,0 kgs
                    5 REPS
                    5 REPS
                    9,5 RPE
                    10 RPE
                    Last edited by t_angeiras; 06-16-2019, 01:29 PM.
                    Me gainzz

                    Comment


                    • 2019/06/16 - 3 day Hyp W2D1

                      Improving. Just a bit of pain in squats. Lever Rows to be safe.
                      Squat w/ belt Press Lever Rows
                      110,0 kgs 6 REPS 6,5 RPE
                      120,0 kgs 6 REPS 7,0 RPE
                      125,0 kgs 6 REPS 8,0 RPE
                      125,0 kgs 6 REPS 8,0 RPE
                      127,5 kgs 6 REPS 8,0 RPE
                      50,0 kgs 6 REPS 6,5 RPE
                      55,0 kgs 6 REPS 7,5 RPE
                      57,5 kgs 6 REPS 9,0 RPE
                      55,0 kgs 6 REPS 8,0 RPE
                      55,0 kgs 6 REPS 8,5 RPE
                      50,0 kgs 14 REPS 9,0 RPE
                      50,0 kgs 5 REPS 9,0 RPE
                      50,0 kgs 5 REPS 10,0 RPE
                      50,0 kgs 4 REPS 10,0 RPE
                      Me gainzz

                      Comment


                      • 2019/06/18 - 3 day Hyp W2D2

                        Last time I did this day's program, I wrote: "Sick, tired, completely unwilling to go. DL was good."

                        DL was actually 12.5kg more than today (and one of my best sessions ever). However, I thought today was pretty good, actually. Back then I was on a roll, and it was before the injury. So I expect that momentum is coming back and that I'm able to maintain it.
                        DL CG Inclined Bench Front Squat
                        120,0 kgs 6 REPS 6,0 RPE
                        130,0 kgs 6 REPS 7,0 RPE
                        140,0 kgs 6 REPS 7,5 RPE
                        145,0 kgs 6 REPS 7,5 RPE
                        150,0 kgs 6 REPS 8,0 RPE
                        60,0 kgs 8 REPS 6,0 RPE
                        65,0 kgs 8 REPS 6,5 RPE
                        70,0 kgs 8 REPS 7,5 RPE
                        75,0 kgs 8 REPS 8,5 RPE
                        72,5 kgs 8 REPS 8,0 RPE
                        65,0 kgs 12 REPS 8,5 RPE
                        65,0 kgs 5 REPS 9,0 RPE
                        65,0 kgs 5 REPS 9,5 RPE
                        65,0 kgs 4 REPS 9,5 RPE
                        Arms



                        Me gainzz

                        Comment


                        • 2019/06/19 - 3 day Hyp W2D3

                          Good day. No pain.
                          Bench Press RDL DB Bench
                          85,0 kgs 6 REPS 7,0 RPE
                          87,5 kgs 6 REPS 7,5 RPE
                          90,0 kgs 6 REPS 8,5 RPE
                          92,5 kgs 6 REPS 9,0 RPE
                          90,0 kgs 6 REPS 9,0 RPE
                          60,0 kgs 8 REPS 6,0 RPE
                          70,0 kgs 8 REPS 7,0 RPE
                          80,0 kgs 8 REPS 7,5 RPE
                          90,0 kgs 8 REPS 8,0 RPE
                          95,0 kgs 8 REPS 8,0 RPE
                          28,0 kgs 14 REPS 8,5 RPE
                          28,0 kgs 5 REPS 9,0 RPE
                          28,0 kgs 5 REPS 10,0 RPE
                          28,0 kgs 4 REPS 10,0 RPE
                          Me gainzz

                          Comment


                          • 2019/06/24 - 3 day Hyp W3D1

                            Solid workout overall, except for last Squat set.
                            Squat w/ belt Press Lever Rows
                            110,0 kgs 6 REPS 6,0 RPE
                            120,0 kgs 6 REPS 7,0 RPE
                            130,0 kgs 6 REPS 8,0 RPE
                            130,0 kgs 6 REPS 8,5 RPE
                            125,0 kgs 6 REPS 8,5 RPE
                            55,0 kgs 6 REPS 7,5 RPE
                            57,5 kgs 6 REPS 8,5 RPE
                            60,0 kgs 6 REPS 9,0 RPE
                            57,5 kgs 6 REPS 8,5 RPE
                            57,5 kgs 6 REPS 9,0 RPE
                            55,0 kgs 6 REPS 8,0 RPE
                            55,0 kgs 15 REPS 8,0 RPE
                            55,0 kgs 5 REPS 9,0 RPE
                            55,0 kgs 5 REPS 9,0 RPE
                            55,0 kgs 5 REPS 10,0 RPE
                            55,0 kgs 4 REPS 10,0 RPE
                            Me gainzz

                            Comment


                            • 2019/06/26 - 3 day Hyp W3D2

                              Not good, not bad. No benches available, so did OHP for myoreps.
                              Bench Press RDL DB OHP
                              85,0 kgs 6 REPS 7,0 RPE
                              90,0 kgs 6 REPS 8,0 RPE
                              95,0 kgs 6 REPS 9,5 RPE
                              90,0 kgs 6 REPS 9,0 RPE
                              87,5 kgs 6 REPS 8,5 RPE
                              87,5 kgs 6 REPS 8,5 RPE
                              80,0 kgs 8 REPS 6,5 RPE
                              90,0 kgs 8 REPS 7,0 RPE
                              100,0 kgs 8 REPS 7,5 RPE
                              105,0 kgs 8 REPS 8,0 RPE
                              105,0 kgs 8 REPS 8,0 RPE
                              18,0 kgs 14 REPS 8,0 RPE
                              18,0 kgs 5 REPS 9,0 RPE
                              18,0 kgs 5 REPS 10,0 RPE
                              18,0 kgs 5 REPS 10,0 RPE
                              18,0 kgs 4 REPS 10,0 RPE
                              Last edited by t_angeiras; 06-30-2019, 01:17 PM.
                              Me gainzz

                              Comment


                              • 2019/06/27 - 3 day Hyp W3D3

                                Misloaded 2nd DL set. Gotta work on the setup. On the heavy sets it was clear that the hip was low/legs not as tight as they should, before start. Bit rushed and out of focus today.
                                DL Paused Inclined Bench Front squat
                                130,0 kgs 6 REPS 6,0 RPE
                                132,5 kgs 6 REPS 6,0 RPE
                                142,5 kgs 6 REPS 7,0 RPE
                                155,0 kgs 6 REPS 8,5 RPE
                                150,0 kgs 6 REPS 8,0 RPE
                                150,0 kgs 6 REPS 8,5 RPE
                                60,0 kgs 8 REPS 6,0 RPE
                                65,0 kgs 8 REPS 7,5 RPE
                                67,5 kgs 8 REPS 8,0 RPE
                                67,5 kgs 8 REPS 8,5 RPE
                                67,5 kgs 8 REPS 9,0 RPE
                                65,0 kgs 12 REPS 9,0 RPE
                                65,0 kgs 5 REPS 9,0 RPE
                                65,0 kgs 4 REPS 9,5 RPE
                                Last edited by t_angeiras; 06-30-2019, 01:15 PM.
                                Me gainzz

                                Comment

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