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  • 2020/11/27 - 3 day Hyp W7D1
    Squat w/ belt Press Some row from the FB group
    120,0 kgs 6 REPS 7,5 RPE
    135,0 kgs 1 REPS 7,0 RPE
    145,0 kgs 1 REPS 7,5 RPE
    150,0 kgs 1 REPS 8,5 RPE
    125,0 kgs 6 REPS 8,5 RPE
    120,0 kgs 6 REPS 8,0 RPE
    50,0 kgs 6 REPS 7,5 RPE
    60,0 kgs 2 REPS 7,0 RPE
    70,0 kgs 1 REPS 8,0 RPE
    57,5 kgs 6 REPS 9,0 RPE
    52,5 kgs 6 REPS 7,5 RPE
    55,0 kgs 6 REPS 8,0 RPE
    60,0 kgs 10 REPS 6,0 RPE
    80,0 kgs 10 REPS 7,0 RPE
    85,0 kgs 10 REPS 7,5 RPE
    90,0 kgs 10 REPS 8,0 RPE
    90,0 kgs 8 REPS 7,0 RPE
    Me gainzz

    Comment



    • 2020/11/30 - 3 day Hyp W7D2
      Bench Press SLDL Some pull ups
      80,0 kgs 6 REPS 7,0 RPE
      85,0 kgs 6 REPS 8,0 RPE
      100,0 kgs 2 REPS 7,5 RPE
      110,0 kgs 1 REPS 8,5 RPE
      95,0 kgs 6 REPS 9,0 RPE
      90,0 kgs 6 REPS 8,0 RPE
      90,0 kgs 6 REPS 8,0 RPE
      80,0 kgs 8 REPS 6,0 RPE
      100,0 kgs 8 REPS 7,0 RPE
      110,0 kgs 8 REPS 8,0 RPE
      110,0 kgs 8 REPS 8,5 RPE
      105,0 kgs 8 REPS 7,5 RPE
      105,0 kgs 8 REPS 8,0 RPE
      Me gainzz

      Comment


      • 2020/12/05 - 3 day Hyp W7D3
        DL beltless Incline bench tng HBBS
        120,0 kgs 6 REPS 6,5 RPE
        140,0 kgs 2 REPS 7,0 RPE
        150,0 kgs 1 REPS 7,0 RPE
        160,0 kgs 1 REPS 8,5 RPE
        130,0 kgs 6 REPS 8,0 RPE
        130,0 kgs 6 REPS 8,5 RPE
        60,0 kgs 8 REPS 6,0 RPE
        70,0 kgs 8 REPS 7,5 RPE
        72,5 kgs 8 REPS 8,0 RPE
        72,5 kgs 8 REPS 8,5 RPE
        70,0 kgs 8 REPS 8,0 RPE
        70,0 kgs 8 REPS 7,5 RPE
        85,0 kgs 13 REPS 8,0 RPE
        85,0 kgs 5 REPS
        85,0 kgs 5 REPS
        85,0 kgs 4 REPS 9,5 RPE
        Me gainzz

        Comment


        • Different programming for a while. Let's see how it goes.


          2020/12/08 - Powerbuild W1D1

          Squat w/ belt:
          Weight 135 112 112 112 112 112 112
          Reps 4 5 5 5 5 5 5
          RPE 8,5 7,0 7,0 6,5 7,0 7,5 7,0
          Bench TnG:
          Weight 95 80 80 80 80 80 80
          Reps 4 5 5 5 5 5 5
          RPE 8,0 6,0 6,0 6,0 6,0 6,0 6,0
          Military Press:
          Weight 50 45 45 40 40
          Reps 9 12 9 12 12
          RPE 10,0 9,0 10,0 9,0 10,0

          2020/12/11 - Powerbuild W1D2

          DL w/ belt:
          Weight 140 120 120 120 120 120 120
          Reps 4 5 5 5 5 5 5
          RPE 8,0 6,5 6,5 6,5 7,0 7,0 7,5

          Comp. Bench:
          Weight 92,5 80 80 80 80 80 80 80 80
          Reps 4 5 5 5 5 5 5 5 5
          RPE 8,0 6,5 6,5 6,5 6,5 6,5 7,0 7,0 7,0

          Leg Press:
          Weight 86 79 79
          Reps 15 12 12
          RPE 10,0 6,5 7,0
          Me gainzz

          Comment


          • 2020/12/14 - Powerbuild W1D3

            Pin squat:
            Weight 120 105 105 105 105 105 105
            Reps 2 3 3 3 3 3 3
            RPE 8,5 7,0 7,5 7,0 7,0 7,5 7,5


            Pin bench:
            Weight 100 85 85 85 85 85 85
            Reps 2 3 3 3 3 3 3
            RPE 8,0 6,5 6,5 6,5 6,5 6,5 7,0


            Snatch grip RDL:
            Weight 60 70 80 90
            Reps 10 10 10 10
            RPE 6,0 6,5 7,5 8,5



            Aaand lockdown is here again. Until Jan 19th. Merry Christimas and a less crappy new year.
            Me gainzz

            Comment


            • Reading your diary and realizing it is very motivating, you did a great job! I've tried to keep one, but it's usually hard for me. Also, I realized that my workouts aren't regular, I'll be fixing that.

              Comment


            • Just to let it registered, I restarted home workouts today.

              Push ups with 20kg backpack
              Pull ups
              Straight legged abs hanging on the rings
              Up and down stairs with 20kg backpack

              I'll try some different variations, hopefully, the coming weeks.
              Me gainzz

              Comment


              • 2021/05/21 - And again W1D1

                - 70x7, 80x7, 90x7, 85x7x2 Beltless squat
                - 50x7, 60x7, 70x7x3 Bench
                - 80x7, 90x7, 100x7x2 DL

                Fuckin finally
                Me gainzz

                Comment


                • 2021/05/24 - And again W2D1

                  - 40x9, 50x9, 55x9x3 Incline Bench
                  - 60x5, 70x5, 75x5x2, 70x5 Front Squat
                  - 60x10, 70x10, 80x10x3 RDL
                  Me gainzz

                  Comment


                  • 2021/05/27 - And again W2D2

                    - 70x7, 80x7, 90x7x3 Beltless squat
                    - 50x7, 60x7, 70x7, 75x7x2 Bench
                    - 80x7, 90x7, 100x7x3 DL w/ heels
                    Me gainzz

                    Comment


                    • 2021/06/02 - And again W3D1

                      - 75x7, 85x7, 90x7, 95x7x2 Beltless squat
                      - 55x7, 65x7, 70x7, 75x7x2 Bench
                      - 80x7, 95x7, 105x7x2 DL w/ heels
                      Me gainzz

                      Comment


                      • 2021/06/07 - And again W4D1

                        - 75x7, 87.5x7, 97.5x7x3 Beltless squat
                        - 40x7, 45x7, 47.5x7x2, 42.5x7 OHP
                        - 60x10, 70x10, 80x10x2 RDL
                        Last edited by t_angeiras; 06-09-2021, 10:29 PM.
                        Me gainzz

                        Comment


                        • 2021/06/09 - And again W4D2

                          - 80x7, 90x7, 100x7, 110x7x3 Beltless DL
                          - 60x7, 70x7, 75x7, 80x7x2 Bench
                          - 40x9, 50x9, 60x9x2 Front Squat
                          Me gainzz

                          Comment


                          • 2021/06/12 - And again W5D1

                            - 80x7, 90x7, 100x7, 105x7x2 Squat w/ belt
                            - 40x7, 45x7, 47.5x7, 50x7x2 OHP
                            - 65x10, 75x10, 85x10x3 RDL
                            Me gainzz

                            Comment


                            • 2021/06/15 - And again W5D2

                              - 90x7, 100x7, 110x7, 120x7x2 DL w/ belt
                              - 70x7, 75x7, 80x7, 85x7, 80x7 Bench
                              - 60x5, 70x5, 75x5x2 Front Squat
                              Me gainzz

                              Comment

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