Rafa's Log

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1

I’ve done a “bodybuilding” type of programming, 3-4 sets x 8-12 reps and loads of exercises. Then about a month ago I was kind lost with my training and decide to switch to heavy training, let’s call it powerlifting.
Now I’m eating like crazy just to keep my weight and sleeping like a baby.
Weight: 87 kg (191 lbs)
Height: 178 cm (5’10’')
Nutrition: Protein 200g, Fat 60-90g, Carbs 360- 500g

At first I wasn’t couting warm-ups, but I decided to do so for the sake of volume.
This PF block is for a physical test I might take next year.
My past month went like this:

Date Exercise Set Weight Reps RPE Inter Block RM MAX
28/10/2019 Squat 1 85 5 6,5 180 Str 0,774 110
28/10/2019 Squat 2 85 5 7 180 Str 0,786 108
28/10/2019 Squat 3 95 5 8 180 Str 0,811 117
28/10/2019 Squat 4 95 5 8 180 Str 0,811 117
28/10/2019 Squat 5 95 5 8 180 Str 0,811 117
28/10/2019 Dead 1 75 5 7 180 Str 0,786 95
28/10/2019 Dead 2 75 5 7 180 Str 0,786 95
28/10/2019 Dead 3 75 5 8 180 Str 0,811 92
28/10/2019 Dead 4 75 5 8 180 Str 0,811 92
28/10/2019 Dead 5 75 5 8 180 Str 0,811 92
29/10/2019 OHP 1 35 5 9 180 Str 0,837 42
29/10/2019 OHP 2 30 5 7,5 180 Str 0,799 38
29/10/2019 OHP 3 30 5 7,5 180 Str 0,799 38
29/10/2019 OHP 4 35 4 10 180 Str 0,892 39
29/10/2019 OHP 5 30 5 9 180 Str 0,837 36
29/10/2019 Bench 1 65 4 9 180 Str 0,863 75
29/10/2019 Bench 2 65 5 8,5 180 Str 0,824 79
29/10/2019 Bench 3 55 5 8 180 Str 0,811 68
29/10/2019 Bench 4 65 3 10 180 Str 0,922 70
29/10/2019 Bench 5 55 5 8 180 Str 0,811 68
30/10/2019 Squat 1 90 5 7,5 180 Str 0,799 113
30/10/2019 Squat 2 90 5 7,5 180 Str 0,799 113
30/10/2019 Squat 3 95 5 8,5 180 Str 0,824 115
30/10/2019 Squat 4 95 5 8,5 180 Str 0,824 115
30/10/2019 Squat 5 95 5 8 180 Str 0,811 117
30/10/2019 Dead 1 75 5 8 180 Str 0,811 92
30/10/2019 Dead 2 75 5 8,5 180 Str 0,824 91
30/10/2019 Dead 3 80 5 8,5 180 Str 0,824 97
30/10/2019 Dead 4 80 5 8 180 Str 0,811 99
30/10/2019 Dead 5 80 5 9 180 Str 0,837 96
31/10/2019 OHP 1 30 5 8 180 Str 0,811 37
31/10/2019 OHP 2 30 5 8 180 Str 0,811 37
31/10/2019 OHP 3 30 5 8 180 Str 0,811 37
31/10/2019 OHP 4 30 5 8 180 Str 0,811 37
31/10/2019 OHP 5 30 5 9 180 Str 0,837 36
31/10/2019 Bench 1 60 5 7 180 Str 0,786 76
31/10/2019 Bench 2 65 6 8 180 Str 0,786 83
31/10/2019 Bench 3 65 5 8 180 Str 0,811 80
31/10/2019 Bench 4 65 5 8 180 Str 0,811 80
31/10/2019 Bench 5 65 5 10 180 Str 0,863 75
2
Date Exercise Set Weight Reps RPE Inter Block RM MAX
28/10/2019 Squat 1 85 5 6,5 180 Str 0,774 110
28/10/2019 Squat 2 85 5 7 180 Str 0,786 108
28/10/2019 Squat 3 95 5 8 180 Str 0,811 117
28/10/2019 Squat 4 95 5 8 180 Str 0,811 117
28/10/2019 Squat 5 95 5 8 180 Str 0,811 117
28/10/2019 Dead 1 75 5 7 180 Str 0,786 95
28/10/2019 Dead 2 75 5 7 180 Str 0,786 95
28/10/2019 Dead 3 75 5 8 180 Str 0,811 92
28/10/2019 Dead 4 75 5 8 180 Str 0,811 92
28/10/2019 Dead 5 75 5 8 180 Str 0,811 92
29/10/2019 OHP 1 35 5 9 180 Str 0,837 42
29/10/2019 OHP 2 30 5 7,5 180 Str 0,799 38
29/10/2019 OHP 3 30 5 7,5 180 Str 0,799 38
29/10/2019 OHP 4 35 4 10 180 Str 0,892 39
29/10/2019 OHP 5 30 5 9 180 Str 0,837 36
29/10/2019 Bench 1 65 4 9 180 Str 0,863 75
29/10/2019 Bench 2 65 5 8,5 180 Str 0,824 79
29/10/2019 Bench 3 55 5 8 180 Str 0,811 68
29/10/2019 Bench 4 65 3 10 180 Str 0,922 70
29/10/2019 Bench 5 55 5 8 180 Str 0,811 68
30/10/2019 Squat 1 90 5 7,5 180 Str 0,799 113
30/10/2019 Squat 2 90 5 7,5 180 Str 0,799 113
30/10/2019 Squat 3 95 5 8,5 180 Str 0,824 115
30/10/2019 Squat 4 95 5 8,5 180 Str 0,824 115
30/10/2019 Squat 5 95 5 8 180 Str 0,811 117
30/10/2019 Dead 1 75 5 8 180 Str 0,811 92
30/10/2019 Dead 2 75 5 8,5 180 Str 0,824 91
30/10/2019 Dead 3 80 5 8,5 180 Str 0,824 97
30/10/2019 Dead 4 80 5 8 180 Str 0,811 99
30/10/2019 Dead 5 80 5 9 180 Str 0,837 96
31/10/2019 OHP 1 30 5 8 180 Str 0,811 37
31/10/2019 OHP 2 30 5 8 180 Str 0,811 37
31/10/2019 OHP 3 30 5 8 180 Str 0,811 37
31/10/2019 OHP 4 30 5 8 180 Str 0,811 37
31/10/2019 OHP 5 30 5 9 180 Str 0,837 36
31/10/2019 Bench 1 60 5 7 180 Str 0,786 76
31/10/2019 Bench 2 65 6 8 180 Str 0,786 83
31/10/2019 Bench 3 65 5 8 180 Str 0,811 80
31/10/2019 Bench 4 65 5 8 180 Str 0,811 80
31/10/2019 Bench 5 65 5 10 180 Str 0,863 75
04/11/2019 Squat 1 95 5 7,5 180 Str 0,799 119
04/11/2019 Squat 2 95 5 8 180 Str 0,811 117
04/11/2019 Squat 3 95 5 8 180 Str 0,811 117
04/11/2019 Squat 4 95 5 8,5 180 Str 0,824 115
04/11/2019 Squat 5 100 5 8,5 180 Str 0,824 121
04/11/2019 Dead 1 80 5 7 180 Str 0,786 102
04/11/2019 Dead 2 80 6 8 180 Str 0,786 102
04/11/2019 Dead 3 80 5 8,5 180 Str 0,824 97
04/11/2019 Dead 4 80 5 8,5 180 Str 0,824 97
04/11/2019 Dead 5 85 5 8,5 180 Str 0,824 103
05/11/2019 OHP 1 30 5 8 180 Str 0,811 37
05/11/2019 OHP 2 30 5 8 180 Str 0,811 37
05/11/2019 OHP 3 35 3 8 180 Str 0,863 41
05/11/2019 OHP 4 35 4 8 180 Str 0,837 42
05/11/2019 OHP 5 35 5 8 180 Str 0,811 43
05/11/2019 Bench 1 65 5 8 180 Str 0,811 80
05/11/2019 Bench 2 65 5 8 180 Str 0,811 80
05/11/2019 Bench 3 65 5 8 180 Str 0,811 80
05/11/2019 Bench 4 70 4 8 180 Str 0,837 84
05/11/2019 Bench 5 70 4 8 180 Str 0,837 84
06/11/2019 Squat 1 95 5 8 180 Str 0,811 117
06/11/2019 Squat 2 100 5 8 180 Str 0,811 123
06/11/2019 Squat 3 100 5 8 180 Str 0,811 123
06/11/2019 Squat 4 100 5 8 180 Str 0,811 123
06/11/2019 Squat 5 100 5 8 180 Str 0,811 123
06/11/2019 Dead 1 80 5 8 180 Str 0,811 99
06/11/2019 Dead 2 85 5 8 180 Str 0,811 105
06/11/2019 Dead 3 85 5 8 180 Str 0,811 105
06/11/2019 Dead 4 85 5 8 180 Str 0,811 105
06/11/2019 Dead 5 85 5 8 180 Str 0,811 105
11/11/2019 Squat 1 105 5 8 180 Str 0,811 129
11/11/2019 Squat 2 105 5 8,5 180 Str 0,824 127
11/11/2019 Squat 3 105 5 9 180 Str 0,837 125
11/11/2019 Squat 4 100 5 9 180 Str 0,837 119
11/11/2019 Squat 5 100 5 9 180 Str 0,837 119
11/11/2019 Dead 1 80 5 8,5 180 Str 0,824 97
11/11/2019 Dead 2 80 5 8,5 180 Str 0,824 97
11/11/2019 Dead 3 90 5 9 180 Str 0,837 108
11/11/2019 Dead 4 90 5 9 180 Str 0,837 108
11/11/2019 Dead 5 90 5 9,5 180 Str 0,85 106
12/11/2019 OHP 1 35 5 9,5 180 Str 0,85 41
12/11/2019 OHP 2 35 5 9,5 180 Str 0,85 41
12/11/2019 OHP 3 35 5 10 180 Str 0,863 41
12/11/2019 OHP 4 30 6 8 180 Str 0,786 38
12/11/2019 OHP 5 30 5 10 180 Str 0,863 35
12/11/2019 Bench 1 65 6 10 180 Str 0,837 78
12/11/2019 Bench 2 65 5 10 180 Str 0,863 75
12/11/2019 Bench 3 65 4 10 180 Str 0,892 73
12/11/2019 Bench 4 60 4 10 180 Str 0,892 67
12/11/2019 Bench 5 60 5 10 180 Str 0,863 70
13/11/2019 Squat 1 110 5 9 180 Str 0,837 131
13/11/2019 Squat 2 110 5 9 180 Str 0,837 131
13/11/2019 Squat 3 110 5 9 180 Str 0,837 131
13/11/2019 Squat 4 105 5 9 180 Str 0,837 125
13/11/2019 Squat 5 105 5 9 180 Str 0,837 125
13/11/2019 Dead 1 95 5 9 180 Str 0,837 114
13/11/2019 Dead 2 95 5 9 180 Str 0,837 114
13/11/2019 Dead 3 95 5 9 180 Str 0,837 114
13/11/2019 Dead 4 95 5 9 180 Str 0,837 114
13/11/2019 Dead 5 95 5 9 180 Str 0,837 114
14/11/2019 OHP 1 35 5 8 180 Str 0,811 43
14/11/2019 OHP 2 35 5 8 180 Str 0,811 43
14/11/2019 OHP 3 35 5 8 180 Str 0,811 43
14/11/2019 OHP 4 35 5 8 180 Str 0,811 43
14/11/2019 OHP 5 35 5 8 180 Str 0,811 43
14/11/2019 Bench 1 65 5 8 180 Str 0,811 80
14/11/2019 Bench 2 65 5 8 180 Str 0,811 80
14/11/2019 Bench 3 65 5 8 180 Str 0,811 80
14/11/2019 Bench 4 65 5 8 180 Str 0,811 80
14/11/2019 Bench 5 65 5 8 180 Str 0,811 80
3
Date Exercise Set Weight Reps RPE Inter Block RM MAX
18/11/2019 Dead 1 110 5 10 180 Str 0,863 127
18/11/2019 Dead 2 105 5 8 180 Str 0,811 129
18/11/2019 Dead 3 105 5 8,5 180 Str 0,824 127
18/11/2019 Dead 4 105 5 9 180 Str 0,837 125
18/11/2019 Dead 5 105 5 8 180 Str 0,811 129
19/11/2019 OHP 1 40 5 8 180 Str 0,811 49
19/11/2019 OHP 2 35 5 8 180 Str 0,811 43
19/11/2019 OHP 3 35 5 8 180 Str 0,811 43
19/11/2019 OHP 4 35 5 8 180 Str 0,811 43
19/11/2019 OHP 5 35 5 8 180 Str 0,811 43
19/11/2019 Bench 1 70 5 8 180 Str 0,811 86
19/11/2019 Bench 2 70 4 8 180 Str 0,837 84
19/11/2019 Bench 3 65 5 8 180 Str 0,811 80
19/11/2019 Bench 4 65 5 8 180 Str 0,811 80
19/11/2019 Bench 5 65 5 8 180 Str 0,811 80
21/11/2019 Bench 1 75 5 8,5 180 Str 0,824 91
21/11/2019 Bench 2 75 5 9 180 Str 0,837 90
21/11/2019 Bench 3 75 4 10 180 Str 0,892 84
21/11/2019 Bench 4 75 4 9 180 Str 0,863 87
21/11/2019 Bench 5 65 5 9,5 180 Str 0,85 76
21/11/2019 OHP 1 35 5 7,5 180 Str 0,799 44
21/11/2019 OHP 2 35 5 8 180 Str 0,811 43
21/11/2019 OHP 3 35 5 8,5 180 Str 0,824 42
21/11/2019 OHP 4 35 5 8 180 Str 0,811 43
21/11/2019 OHP 5 35 5 9 180 Str 0,837 42
22/11/2019 Dead 1 110 5 10 180 Str 0,863 127
22/11/2019 Dead 2 105 5 8 180 Str 0,811 129
22/11/2019 Dead 3 105 5 8,5 180 Str 0,824 127
22/11/2019 Dead 4 105 5 9 180 Str 0,837 125
22/11/2019 Dead 5 105 5 8 180 Str 0,811 129
23/11/2019 OHP 1 15 8 0 40 MAX 0 0
23/11/2019 OHP 2 25 7 0 40 MAX 0 0
23/11/2019 OHP 3 30 6 7 120 MAX 0,762 39
23/11/2019 OHP 4 35 5 8 180 MAX 0,811 43
23/11/2019 OHP 5 45 2 10 180 MAX 0,955 47
23/11/2019 OHP 6 50 2 10 180 MAX 0,955 52
23/11/2019 OHP 7 35 5 8 180 MAX 0,811 43
23/11/2019 OHP 8 35 5 8,5 180 MAX 0,824 42
23/11/2019 OHP 9 35 5 9 180 MAX 0,837 42
23/11/2019 OHP 10 35 5 10 180 MAX 0,863 41
23/11/2019 Chin Up 1 85 6 0 60 PF 0 0
23/11/2019 Chin Up 2 85 5 0 60 PF 0 0
23/11/2019 Chin Up 3 85 5 0 60 PF 0 0
4
Date Exercise Set Weight Reps RPE Inter Block RM MAX
25/11/2019 Bench 1 15 10 6,5 20 Str 0,64 23
25/11/2019 Bench 2 35 8 6,5 20 Str 0,694 50
25/11/2019 Bench 3 55 5 6,5 120 Str 0,774 71
25/11/2019 Bench 4 80 5 9,5 180 Str 0,85 94
25/11/2019 Bench 5 80 4 10 180 Str 0,892 90
25/11/2019 Bench 6 70 5 8 180 Str 0,811 86
25/11/2019 Bench 7 70 5 9,5 180 Str 0,85 82
25/11/2019 Bench 8 70 5 10 180 Str 0,863 81
25/11/2019 Dead 1 15 5 0 30 Hyp 0 0
25/11/2019 Dead 2 55 5 0 30 Hyp 0 0
25/11/2019 Dead 3 65 4 0 120 Hyp 0 0
25/11/2019 Dead 4 105 5 9 180 Hyp 0,837 125
25/11/2019 Dead 5 105 5 8,5 180 Hyp 0,824 127
25/11/2019 Dead 6 105 5 9 180 Hyp 0,837 125
25/11/2019 Dead 7 105 5 9,5 180 Hyp 0,85 124
25/11/2019 Dead 8 105 5 10 210 Hyp 0,863 122
25/11/2019 Dead 8 105 3 10 210 Hyp 0,922 114
25/11/2019 Dead 9 85 3 8 180 Hyp 0,863 98
26/11/19 Pull Up 1 85 7 6,5 40 PF 0,723 118
26/11/19 Pull Up 2 85 4 10 40 PF 0,892 95
26/11/19 Pull Up 3 85 3 10 40 PF 0,922 92
26/11/19 Pull Up 4 85 2 9,5 90 PF 0,938 91
26/11/19 Pull Up 5 85 3 10 60 PF 0,922 92
26/11/19 Pull Up 6 65 5 9 60 PF 0,837 78
26/11/19 Pull Up 7 50 5 9 60 PF 0,837 60
26/11/19 Squat 1 15 8 0 30 Hyp 0 0
26/11/19 Squat 2 55 5 0 60 Hyp 0 0
26/11/19 Squat 3 55 5 0 120 Hyp 0 0
26/11/19 Squat 4 95 3 8 180 Hyp 0,863 110
26/11/19 Squat 5 95 3 8 180 Hyp 0,863 110
26/11/19 Squat 6 95 3 10 180 Hyp 0,922 103
26/11/19 Squat 7 75 4 8 180 Hyp 0,837 90
26/11/19 Squat 8 75 5 8 180 Hyp 0,811 92
26/11/19 Chin Up 1 85 5 7 80 PF 0,786 108
26/11/19 Chin Up 2 85 6 8,5 80 PF 0,799 106
26/11/19 Chin Up 3 85 3 10 90 PF 0,922 92
26/11/19 Chin Up 4 85 2 10 90 PF 0,955 89
26/11/19 Corr 12 1 1280 0 0 0 PF 0 0
27/11/2019 OHP 1 15 8 0 30 Str 0 0
27/11/2019 OHP 2 25 5 0 30 Str 0 0
27/11/2019 OHP 3 35 5 0 120 Str 0 0
27/11/2019 OHP 4 50 1 10 180 Str 1 50
27/11/2019 OHP 5 45 2 10 180 Str 0,955 47
27/11/2019 OHP 6 40 5 8,5 180 Str 0,824 49
27/11/2019 OHP 7 45 3 9,5 180 Str 0,907 50
27/11/2019 OHP 8 45 2 10 180 Str 0,955 47
27/11/2019 OHP 9 40 5 9,5 180 Str 0,85 47
27/11/2019 OHP 10 40 3 10 180 Str 0,922 43
27/11/2019 Squat 1 35 8 0 30 Hyp 0 0
27/11/2019 Squat 2 55 8 7 30 Hyp 0,707 78
27/11/2019 Squat 3 75 5 8 120 Hyp 0,811 92
27/11/2019 Squat 4 95 5 8 180 Hyp 0,811 117
27/11/2019 Squat 5 105 3 10 180 Hyp 0,922 114
27/11/2019 Squat 6 95 5 9 180 Hyp 0,837 114
27/11/2019 Squat 7 95 3 10 180 Hyp 0,922 103
27/11/2019 Squat 8 55 5 0 180 Hyp 0 0
27/11/2019 Bic 12m 1 5400 0 0 0 PF 0 0
28/11/19 Chin Up 1 85 8 30 PF 0 0
28/11/19 Chin Up 2 85 4 60 PF 0 0
28/11/19 Chin Up 3 85 5 90 PF 0 0
28/11/19 Chin Up 4 85 5 90 PF 0 0
28/11/19 Chin Up 5 85 2 90 PF 0 0
28/11/19 SitUp(1m) 1 0 19 0 60 PF 0 0
28/11/19 SitUp(1m) 2 0 25 0 90 PF 0 0
28/11/19 SitUp(1m) 3 0 25 0 90 PF 0 0
28/11/19 SitUp(1m) 4 0 16 0 120 PF 0 0
28/11/19 Cor 12 1 1550 0 0 0 PF 0 0
29/11/2019 Bench 1 35 5 0 20 Hyp 0 0
29/11/2019 Bench 2 45 5 0 20 Hyp 0 0
29/11/2019 Bench 3 55 5 0 120 Hyp 0 0
29/11/2019 Bench 4 75 5 8,5 180 Hyp 0,824 91
29/11/2019 Bench 5 75 5 8 180 Hyp 0,811 92
29/11/2019 Bench 6 75 5 8,5 180 Hyp 0,824 91
29/11/2019 Bench 7 75 4 10 240 Hyp 0,892 84
29/11/2019 Bench 8 75 3 10 180 Hyp 0,922 81
29/11/2019 Bench 9 55 8 7 180 Hyp 0,707 78
29/11/2019 Bench 10 55 6 6,5 180 Hyp 0,751 73
29/11/2019 Dead 1 15 8 0 30 Str 0 0
29/11/2019 Dead 2 55 5 0 30 Str 0 0
29/11/2019 Dead 3 95 5 0 120 Str 0 0
29/11/2019 Dead 4 115 5 10 180 Str 0,863 133
29/11/2019 Dead 5 105 5 8,5 180 Str 0,824 127
29/11/2019 Dead 6 105 5 9,5 210 Str 0,85 124
29/11/2019 Dead 7 105 5 9,5 180 Str 0,85 124
29/11/2019 Dead 8 105 5 10 210 Str 0,863 122