Soo, I’ll start my training log here on Tnation. A little about me:
I’m Brazilian, have 21y, 1.7m, now weighing 85kg. I have been lifting since I’m 16y, but never really serious.
Max Lifts:
Squat 124kg x 2
Bench 106kg x 1
Deadlift 130kg x 1
Goals: I need to lose weight, and in the next months I want to compete in powerlifting in 74kg category. But since I’m cutting and I don’t know for how much time, these program is focused on base building and maintaining strength and muscle. When I register for a meet, I’ll probably change a lot of things.
My Westside-inspired training program for the next 11 weeks (the first one I already did) is as follow:
For the max-effort exercises, I’ll work to 3rm on each, then 2rm, then 1rm. After that 2 AMRAP sets (this is my biggest doubt on this program, but this helps me deal with my anxiety, one of the most importants things for me nowdays).
The assistance exercises will be for 2 or 3 sets, to failure or close to.
Monday - Max Effort Lower:
ME: Conv. Deads, High Bar Squats, Deficit Deads, Front Squat
Assistance:
RDL, Leg press, Calf Raises, Back Raises, Leg Raises.
Wednesday - Max Effort Upper:
ME: Seated Press, Close Grip Bench, Military Press, Paused Bench
Assistance:
BO row, DB bench, Lat pulldown, DB Shoulder press, Skullcrushers, Hammer Curls
Friday - Repeated Effort Lower:
Here I’ll use Wave Loading on 65%/70%/75% for both Squats 5x5 and Deadlifts 5x3. After 3 weeks, I’ll raise the estimated 1rm on 5kg and restart.
Assistance:
Rack pulls, Bulgarian Split Squats, Leg Curls, Decline Sit Ups, Farmer Carries
Saturday - Repeated Effort Upper
Bench cycling 6x6/8x8/10x10. Raising 2kg per training till gets hard, then advance to next SetsxReps.
Assistance:
Kroc Rows, Dips, Pull Ups, Side Raises, Pushdowns, Biceps Curls.
Sorry for the awful formating, I’ve been reading T-nation since high school, but it’s my first time posting. I’m open to discuss and would love any feedback on this.
