18.1.2022
B - Day
Trap bar deadlift - 112 kg - 4, 4, 3, 4, 3
Overhead press - 30 kg - 5 x 7
Pullups - BW - 5 x 6
BB romanian deadlifts - 45 kg - 4 x 8
Dips - BW - 3 x 10
Ab wheel from knees - 3 x 5
I need to lower weight on deadlift too. I will start from 92 kg on next B seasson and need focus on the push the floor away from me. I am weak and feel weak at the bottom of deadlift. When the bar is closer to the knees level, then I have no problem to finish lift.
Front Squats - 47,5 kg - 5 x 7
Bench press - 52,5 kg - 5 x 7
Barbell rows - 47,5 kg - 5 x 5
DB Bulgarian split squats - 8 kg - 3 x 10 on each leg
Dips - BW - 4 x 8
Kneeling cable crunch - 35, 45, 55 kg - 3 x 12
Overall it was good training. I spent more time with empty bar on warmup. I did ankles stretches before squating and I felt much better during squat. Also I found out, if I looked up, then I tend to lower my elbows during the ascent. I just kept my chin tucked and looked on a certain point in the mirror - problem is solved.
Calories Intake: 1830 kcal P: 140 g C: 130 g, F: 80 g
Hello @aholding88, I appreciate your response and I consider to increase calories. But I would like to cut some fat first, then add calories. Maybe I am wrong, but I read it’s better start lean and then slowly up calories. I am not a obesse, but I don’t feel comfortable with love handles and bigger abdomen diameter due to my wrong foods decision.
23.1. 2022
Training B
Trap bar deadlift - 92 kg - 5 x 5
Overhead press - 30 kg - 5 x 7
Barbell rows - 47.5 kg - 5 x 5
BB romanian deadlift - 47,5 kg - 4 x 8
Hyperextension with plate behind head - 5 kg - 4 x 10
Leg raises - BW 4 x 12
I get that you just need to consider the size of your deficit may not be conducive to getting stronger. What do you currently weigh and how tall are you? What is your activity level like?
I am 180 cm tall and weigh 72 kg. I have a sedentary job, so my activity level is pretty low except train 3 times per week at gym and 2 cardio sutff outside currently.
I use available calculator on google, to find out my caloric daily intake (2100 in case of non-activity or 2500 with 4-6 hours of exercise per week).
25.1.2022
A - day
Front squat - 50 kg - 5 x 7
Benchpress - 55 kg - 3 x 7, 2 x 6
Barbell rows - 50 kg - 5 x 5
Dumbell bulgarian split squat - 10 kg - 3 x 10 on each leg
Dips - BW - 4 x 8
Cable crunch - 55 kg - 4 x 15
I almost finished benchpress with 5 sets of 7 reps, but spotter helped me with last rep of 4th and 5th set.
Calories Intake: 1800 kcal P: 152 g C: 155 g F: 45
27.1.2022
B - day
Trap bar deadlift - 96 kg - 5 x 5
Military press - 32,5 kg - 3 x 7, 2 x 5
Pullups BW - 5 x 7
Barbell romanian deadlit - 4 x 8 - 50 kg
Hyperextension - 10 kg - 3 x 10
Leg raises - BW - 3 x 10
29.1.2022
A - day
Front Squat - 50 kg - 5 x 7
Benchpress - 55 kg - 5 x 7 => PR
Benchpress - 40 kg - 1 x 18
Barbell rows - 40 kg - 4 x 10
Bulgarian split squat - 10 kg - 3 x 10
Dips - BW - 4 x 10
I felt a littly dizzy during saturday morning, but that went away, so I decided to go to the gym. It was a good session. My training buddy wasn’t there, but I managed to press 5 reps for 7 reps without problem on the bench. Then I lowered weight and did one set with 40 kgs for maximum reps.
1.2.2022
B - Day
Deadlift - 80 kg - 5 x 7
Military press - 32.5 kg - 5 x 7
Barbell rows - 45 kg - 12, 10, 9 , 8
Romanian deadlift 52.5 kg - 4 x 8
Hyperextension - 10 kg - 4 x 8
Triceps pushdowns - 3 x 10
Cable crunch - 3 x 12
I swapped trap bar for conventional deadlift and recorded myself, feel free to comment my deadlift technique. Video is from my last set.
Good work
Couple of things on your form and I’m by no means an expert but your stance is a little on the narrow side. Your eye level also needs to be different. Pick a spot on the wall and keep your eyes on throughout the rep. This will help keep your back in the neutral position, if you look when you eyes start moving to the floor your back follows and you naturally come out of that position
You are right, I am using narrow stance on deadlift. I need more space at bottom of deadlift because I have long legs. I think my arms are more bent, when I have wider stance. Thats is my theory. I will try widen my stance a little bit on next workout.
I will try this cue with spot on the wall. I dont know why, I lowered my head during the eccentric part of deadlift.
I didn’t get to the gym on thursday and friday as I planned, so I had to change my training to a lower and upper split.
Saturday 5.2.2022
Front Squat - 52.5 kg - 5 x 5
Deadlift - 80 kg - 5 x 7
Bulgarian split squat - 12 kg - 3 x 10
Hyperextension - 10 kg - 3 x 10
Hangin leg raises - BW - 3 x 15
Sunday 6.2.2022
Benchpress - 57.5 kg - 5 x 5
Military press - 32.5 kg - 5 x 7
Pullups - BW - 4 x 6
Barbell Rows - 45 kg - 4 x 8
Cable face pulls - 15 kg - 3 x 20
Cable triceps pushdown - 15 kg - 3 x 20
I recorded myself during my last set of squat workout. If you have time and something is wrong, I would appreciate your opinion.
I took a week off from gym due my work schedule and I didn’t feel well enough to go gym. Today I go to the gym again and start easy with weights.
16.2. A - day
Front Squat - 38 kg - 5 x 7
Benchpress - 45 kg - 5 x 7
Barbell rows - 38 kg - 5 x 10
DB Bulgarian split squat - 5 kg - 3 x 12
Triceps pushdowns - 15 kg - 3 x 20
I lowered weights on each lifts, but It was not easy as I expected. Nevermind, I will slowly add weight.
19.2.2022
B - Day
Deadlift - 70 kg - 5 x 7
Military press - 30 kg - 5 x 7
Pullups - BW - 3 x 7, 1 x 5, 1 x 4
Barbell rows - 35 kg - 3 x 10
DB Goblet Squat 15 kg - 3 x 20
Dips - BW - 4 x 6
Hyperextension - BW - 4 x 20
23.2.2022
A Day
Front Squat 40 kg - 5 x 7
Bench press - 50 kg - 5 x 7
Barbell rows - 45 kg - 4 x 6
DB Bulgarian split squats - 10 kg - 3 x 10
BW Dips - 4 x 6
25.2.2022
B Day
Deadlift - 75 kg - 5 x 7
Military press - 32,5 kg - 5 x 7
Pullups BW - 4 x 7, 1 x 5
Barbell rows - 35kg 3 x 10
DB Goblet Squats - 18 kg - 3 x 20
Hyperextension - 5 kg plate - 4 x 10
Cable crunch - 4 x 15
27.2.2022
Front Squats - 45 kg - 5 x 7
Benchpress - 52,5 kg 4 x 7, 1 x 5
Barbell rows - 45 kg - 5 x 5
DB Bulgarian split squats - 12 kg - 3 x 10
Dips BW - 4 x 8
3.3.2022
B- Day
Deadlift - 80 kg - 5 x 7
Military press - 35 kg - 5 x 3
Pullups BW - 4 x 6
Barbell rows - 50 kg - 5 x 5
DB Goblet Squats - 21 kg - 3 x 15
Hyperextension - 5 kg plate - 4 x 15
Leg Raises - BW - 4 x 10
5.3.2022
Benchpress - 52,5 kg - 3 x 7, 2 x 5
Military press - 32,5 kg - 5 x 7
Pullups - BW - 4 x 7
Barbell rows - 40 kg - 5 x 10
Cable face pulls - 4 x 20
I changed today training a little bit, because I get to the gym first time on thursday. I decided to train upper body on saturday and lower body on sunday.
I felt slow on concretic part of benchpress, but military went without problem. I did superset military press and pullups.
6.3.2022
Front Squats - 47,5 kg - 5 x 7
Deadlift - 80 kg - 5 x 5
DB Goblet Squats - 24 kg - 4 x 12
Hyperxentions - BW - 4 x 20
Cable crunch - 70 kg ? - 4 x 15
