2 Plate Bench, 3 Plate Squat, and 4 Plate Deadlift by 2019

Training Training Logs
345

August 26
Bench = 52 kgs x 5 60 kgs x 3 67 kgs x 6 52 kgs x 5,5,5,5,5
Squat = 60 kgs x 5 67 kgs x 3 75 kilos x 4
60 kgs x 5,5,5,5,5
Pullups = 16
Dumbbell rows one arm = 12
Dips = 16
Pushups = 12

2 Likes
346

August 28
Squat = 57 kgs X 5 65 kgs X 5 72 kilos X 6 57 kgs X 5,5,5,5,5
Bench = 47 kgs X 5, 55 kilos X 5 62 kgs X 9 47 kgs X 5,5,5,5,5
Dips = 18
Pushups = 12
Chinups = 18
One arm dumbell row = 15 kgs X 8.
Wrist curl = 7 kilos X 50,30,20. I

Thoughts: Went from able to do one shaky rep on dips to 5 good reps in one set in less than a month. Pullups also increased from being able to do 5 reps for 3 sets to 6 reps for 3 sets. Feel pretty happy cause i wasnt focusing on them

2 Likes
347

August 30
Deadlift = 80 kilos X 5, 90 kilos x 5, 102 kilos X 6 80 kilos X 5,5,5,5,5
OHP = 35 kgs X 5, 37.5 kgs X 5, 45 kgs X 6 35 kgs X 5,5,5,5,5

2 Likes
348

September 2nd
Bench = 47 kgs X 5, 55 kilos X 5 62 kgs X 9 47 kgs X 5,5,5,5,5
Squat = 57 kgs X 5 65 kgs X 5 72 kilos X 8 57 kgs X 5,5,5,5,5
Dips = 18
Pushups = 12
Chinups = 18
Bicep curls = 12
Wrist curl = 12 kgs X 50

2 Likes
349

Are you 5 days in the past or something? Lol

350

Lol its not that its just that ive gotten lazy about updating daily.

1 Like
351

September 5th workout
Bench = 52 kilos X 3, 60 kilos X 3, 67 kilos X 6(could have hit 7 i think but didnt want to risk it, was an rpe 9) 52 kilos X 5,5,5,5,5
Dips = 18
Pushups = 15
Chinups = 18
Bicep curls = 12
Wrist curl = 12 kgs X 50, 7 kgs X 50

352

September 7th workout
OHP = 35 kgs X 3, 42 kilos X 3, 47 kilos X 6 35 kilos X 5,5,5,5,5,
Deadlift = 85 kilos X 3, 97 kilos X 3, 107 kilos X 6, 85 kilos X 5,5,5
Dips = 21
Pushups = 12
Pullups = 18
Pullups = 18
One arm dumbbell row = 12

Dips increased from 5 to 6 max per set maybe 7.

353

If I can suggest one thing, keep a physical notebook as a log. I do that and I write everything down in there before I upload it to here. It makes things a whole lot easier.

354

September 10 workout
Squat = 60 kgs X 3, 70 X 3, 75 kgs X 6, 60 kgs X 5,5,5,5,5
Bench = 52 kilos X 3, 60 kilos X 3, 67 kilos X 5(had one in me got scared).
Dips = 21
Chinups = 18
Bicep curl = 8
Pushups = 12
Wrist curls = 12 kgs X 50, 30

1 Like
355

September 13 workout
bench = 55 kgs X 5, 60 kgsX 4, 70 kgs X 4,55 kgs X 5,5,5,5,5
squat = 65 kgs X 5, 72 kgs X 3, 80 kgs X 4, 65 kgs X 5,5,5,5,5
Dips = 21
Pushups = 12
Chinlups = 18
Curls = 10
Wrist curl = 12 kgs X 50,30

3 Likes
356

September 16 workout
Deadlift = 90 kgs X 5, 100 kilos X4, 115 kilos X 3. 90 kgs X 5,5,5
OHP = 35 kilos X 5, 45 kilos X 3, 45 kilos X 6. 35 kilos X 5,5,5,5,5
Dips = 21
Chinups = 18
Culrs = 10
Wrist curl = 12 kgs X 50,30

3 Likes
357

Looks like your lifts are coming along nicely. How’s the body holding up? Are you eating enough food?

358

Honestly I’m undereating by 200 to 250 cals on average. I am getting enough protein though.

359

You need to get that sorted if you want to keep progressing.

360

Yep for sure, eat more!!!

361

September 18 workout
Squat = 65 kilos X 5, 72 kgs X 3, 80 kgs X 4, 65 kgs X 5,5,5,5,5
Bench = bench = 55 kgs X 5, 60 kgsX 4, 70 kgs X 4, 55 kgs X 5,5,5,5,5
Dips = 15
Pushup = 12
Curls = 15 kgs x 5 10 kgs x 5, 15 kgs x 2, 100 kgs x 6
Chinups = 7,7,6,5
Wrist curls =17 kgs x 30,20

362

I haven’t worked out for a week should I still go for a deload or ibcrease the weights again and continue @mortdk @simo74 @I_Luc

363

Not working out for a week counts as a deload.

3 Likes
364

Smash in 5k cals a day and try 5/3/1 That’s what I did.

1 Like