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Workout notes - cycle 1

·2 mins
  • W4:
    • D4:
      • 7 on squats!
      • 5 each on 125, 135, 145.
      • 3 on 155, 165, 175.
      • 2 on 185 but let’s call that the max.
    • D3:
      • 6 on bench. Overall, good workout on the bench today.
    • D2:
      • 7 on bench. Just hold the barbell tight and pull out your chest.
      • 70% at 105 for deadlifts.
      • 5x hangs.
    • D1:
      • 10 on squats.
      • Bench felt heavy, maybe my form isn’t good enough. Need to fix that soon.
  • W3:
    • D3:
      • 6 on bench.
      • Increased bench max by 5.
      • It’s time to add some accessories in between major sets.
    • D2:
      • 8 on bench.
      • Deadlift:
        • I increased weight to 145.
    • D1:
      • Legs paining from the half marathon.
      • 10 on squats.
      • 6 on bench, so keeping right next week too as is. (It’s possible I had an extra 10 lb plate though.)
  • W2 D4:
    • 6 on squats. Increasing max.
    • Sumo:
      • Start with 125.
  • W2 D3:
    • 7 on bench AMAP.
    • Increase bench max to 95.
  • W2 D2:
    • 7 on bench AMAP.
    • I should create 3 columns in weight to plate sheet that contain warm up plate count. (Too much brain to use otherwise.)
    • Deadlift: 135.
  • W2 D1:
    • Check bench press form.
    • 80 was hard.
  • W1 D4:
    • In at 6:45 am sharp.
    • 9 AMAP on squats!
    • 2x6 sumo with 120 lb.
  • W1 D3.
    • 12 squats in AMAP!
    • I learnt about shoulder retraction or whatever during bench press. Need to continue doing that next time and see more videos.
  • W1 D2.
    • Gym at 6:45!
    • Bench:
      • Look at form. Why do I get something in the shoulders?
    • Deadlift:
      • Max of 5: 125
    • Done with primary 2 at 7:20, so have time for an accessory.
    • OHP:
      • 45 lb.
      • 3x7.
    • Protein shake was too cold!