T Nation

Glaber's log - Personal Powerlifting

powerlifting
strength

#1

Hello all boys and girls. I base my log here, because I will have a better overview of improvement in training. I don’t like long discussions, so I write only the most basic aspects. I have always trained as an idiot, then I started taking the exercise seriously and studied the principles of Smolov and Sheiko. A few months ago I started writing with user @gaelic , who is my coach and had a great positive influence on me. I’m also grateful to him for recommending interesting books to read.

1) Basic data:
Age: 20 years
BW: 103.54 kgs (weighed 19/10/2017)
Height: 186 cm
BF: 18% (measured on 19/10/2017)
TTM: 5 years


2) PRs for 1RM (all is raw):
Bench press - 175 kgs
Squat - 250 kgs (knee wraps + belt)
Deadlift - 280 kgs (belt)


3) Training:
I’m currently at the beginning of the second mesocycle (four months long) in the annual block periodization. This mesocycle bears the name as transmutation phase.
As for possible competitions, I don’t have racing ambitions. I’m angry by the miserable state of powerlifting in my European state.


4) Long term goals:
Bench press - 180 kgs
Squat - 270 kgs
Deadlift - 300 kgs


#2

Good numbers, especially considering you are so young.


#3

@Glaber
I’m glad you came over here. I firmly believe that our cooperation will work.

Sun in the soul


Udělal jsi jedině dobře, že jsi přešel sem na T-Nation, protože české weby o posilování jsou vysoce ozářené demencí.

Pevně věřím, že naše spolupráce (trenér - svěřenec) bude nadále fungovat a pokračovat dobře a že výsledné apreciace budou pozitivní. Dodržíš-li mnou napsané koherentní pokyny v tréninkovém plánu a nenecháš se ovlivnit americkými trenéry, téměř určitě nesejdeš z dobré cesty.

Slunce v duši


#4

4/9/2017 - W1/D1 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

Deadlift:
1x6x70 kgs
1x6x120 kgs
1x6x170 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs

(AEs: core, chest, back, arms)


6/9/2017 - W1/D3 - mesocycle #1 - 80% of RM

Bench press:
1x4x70 kgs
1x4x100 kgs
1x4x120 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs

Squat:
1x4x70 kgs
1x4x120 kgs
1x4x140 kgs
1x4x160 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs

(AEs: shoulders, arms)


8/9/2017 - W1/D5 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, arms, legs)


#5

11/9/2017 - W2/D1 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

Deadlift:
1x6x70 kgs
1x6x120 kgs
1x6x170 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs

(AEs: core, chest, back, arms)


13/9/2017 - W2/D3 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, arms, legs )


15/9/2017 - W2/D5 - mesocycle #1 - 80% of RM

Bench press:
1x4x70 kgs
1x4x100 kgs
1x4x120 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs

Squat:
1x4x70 kgs
1x4x120 kgs
1x4x140 kgs
1x4x160 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs

(AEs: shouders, arms)


#6

18/9/2017 - W3/D1 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, arms, legs)


20/9/2017 - W3/D3 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: none)


22/9/2017 - T3/D5 - mesocycle #1 - 85% of RM

Bench press:
1x3x70 kgs
1x3x100 kgs
1x3x120 kgs
1x3x140 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs

Deadlift:
1x3x70 kgs
1x3x120 kgs
1x3x170 kgs
1x3x200 kgs
1x3x240 kgs
1x3x240 kgs
1x3x240 kgs
1x3x240 kgs
1x3x240 kgs
1x3x240 kgs
1x3x240 kgs
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)

(AEs: none)


#7

25/9/2017 - W4/D1 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: core, chest, back, arms)


27/9/2017 - W4/D3 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Deadlift:
1x5x70 kgs
1x5x120 kgs
1x5x170 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs

(AEs: core, back, arms, legs, shoulders)


29/9/2017 - W4/D5 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: legs, core, chest)


#8

1/10/2017 - 5/10/2017

Forced pause due to fever.


#9

9/10/2017 - W5/D1 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, arms, legs)


11/10/2017 - W5/D3 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

Deadlift:
1x6x70 kgs
1x6x120 kgs
1x6x170 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs

(AEs: none)


13/11/2017 - W5/D5 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, legs)


#10

16/10/2017 - W6/D1 - mesocycle #190% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x4x120 kgs
1x3x140 kgs
1x2x157.5 kgs
1x2x157.5 kgs
1x2x157.5 kgs
1x2x157.5 kgs
1x2x157.5 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x4x170 kgs
1x3x190 kgs
1x3x210 kgs
1x2x225 kgs (wraps, belt)
1x2x225 kgs (wraps, belt)
1x2x225 kgs (wraps, belt)
1x2x225 kgs (wraps, belt)
1x2x225 kgs (wraps, belt)

Deadlift:
1x6x70 kgs
1x6x120 kgs
1x5x170 kgs
1x4x200 kgs
1x4x220 kgs
1x3x240 kgs
1x2x250 kgs (belt)
1x2x250 kgs (belt)
1x2x250 kgs (belt)
1x2x250 kgs (belt)
1x2x250 kgs (belt)

(AEs: none)

Everything was easy.


18/10/2017 - W6/D3 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: chest, back, arms)


20/10/2017 - W6/D5 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, arms, shoulders)


#11

23/10/2017 - W7/D1 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

Deadlift:
1x6x70 kgs
1x6x120 kgs
1x6x170 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs

(AEs: core, chest, arms)


25/10/2017 - W7/D3 - mesocycle #1 - 80% of RM

Bench press:
1x4x70 kgs
1x4x100 kgs
1x4x120 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs

Squat:
1x4x70 kgs
1x4x120 kgs
1x4x140 kgs
1x4x160 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs

(AEs: shouders, arms, core)


27/10/2017 - W7/D5 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, arms, legs)


#12

30/10/2017 - W8/D1 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

Deadlift:
1x6x70 kgs
1x6x120 kgs
1x6x170 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs

(AEs: core, chest, back, arms)


1/11/2017 - W8/D3 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AE: core)


3/11/2017 - W8/D5 - mesocycle #1 - 80% of RM

Bench press:
1x4x70 kgs
1x4x100 kgs
1x4x120 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs

Squat:
1x4x70 kgs
1x4x120 kgs
1x4x140 kgs
1x4x160 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs

(AEs: shouders, arms)


#13

6/11/2017 - W9/D1 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, arms, legs)


8/11/2017 - W9/D3 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: chest, core, legs)


10/11/2017 - T9/D5 - mesocycle #1 - 85% of RM

Bench press:
1x3x70 kgs
1x3x100 kgs
1x3x120 kgs
1x3x140 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs

Deadlift:
1x3x70 kgs
1x3x120 kgs
1x3x170 kgs
1x3x200 kgs
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)

(AEs: none)


#14

13/11/2017 - W10/D1 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: back, arms)


15/11/2017 - W10/D3 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Deadlift:
1x5x70 kgs
1x5x120 kgs
1x5x170 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs

(AEs: core, back, arms, legs)


17/11/2017 - W10/D5 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: none)


#15

20/11/2017 - W11/D1 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back)


22/11/2017 - T11/D3 - mesocycle #1 - 85% of RM

Bench press:
1x3x70 kgs
1x3x100 kgs
1x3x120 kgs
1x3x140 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs
1x3x150 kgs

Deadlift:
1x3x70 kgs
1x3x120 kgs
1x3x170 kgs
1x3x200 kgs
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)
1x3x240 kgs (belt)

(AEs: none)


24/11/2017 - W10/D5 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Deadlift:
1x5x70 kgs
1x5x120 kgs
1x5x170 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs

(AEs: core, arms, shoulders)


#16

27/11/2017 - W12/D1 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: none)


29/11/2017 - W12/D3 - mesocycle #1 - 95% of RM

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x4x170 kgs
1x3x190 kgs
1x3x200 kgs (belt)
1x2x220 kgs (wraps, belt)
1x1x237.5 kgs (wraps, belt)
1x1x237.5 kgs (wraps, belt)
1x1x237.5 kgs (wraps, belt)
1x1x237.5 kgs (wraps, belt)
1x1x237.5 kgs (wraps, belt)
1x1x237.5 kgs (wraps, belt)

Deadlift:
1x6x70 kgs
1x6x120 kgs
1x5x170 kgs
1x4x200 kgs
1x4x220 kgs
1x3x240 kgs
1x1x265 kgs
1x1x265 kgs (belt)
1x1x265 kgs (belt)
1x1x265 kgs (belt)
1x1x265 kgs (belt)
1x1x265 kgs (belt)
1x1x265 kgs (belt)

(AEs: core)

Everything was easy. I like training by @gaelic .


1/12/2017 - W12/D5 - mesocycle #1 - 95% of RM

Bench press:
1x6x70 kgs
1x5x100 kgs
1x4x120 kgs
1x3x135 kgs
1x3x140 kgs
1x3x150 kgs
1x2x155 kgs
1x1x165 kgs
1x1x165 kgs
1x1x165 kgs
1x1x165 kgs
1x1x165 kgs (heavy)
1x1x165 kgs (heavy)

(AEs: back, shoulders, arms, core)

I felt the fatigue by of Wednesday’s training, which was fully reflected in the last two sets. The others were easy.


#17

4/12/2017 - W13/D1 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: back, legs)


6/12/2017 - W13/D3 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: none)


8/12/2017 - W13/D5 - mesocycle #1 - 80% of RM

Bench press:
1x4x70 kgs
1x4x100 kgs
1x4x120 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs

Squat:
1x4x70 kgs
1x4x120 kgs
1x4x140 kgs
1x4x160 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs

(AEs: shouders, core)


#18

11/12/2017 - W14/D1 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Deadlift:
1x5x70 kgs
1x5x120 kgs
1x5x170 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs

(AEs: core, back, arms)


4/12/2017 - W14/D3 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AE: core)


15/12/2017 - W14/D5 - mesocycle #1 - 80% of RM

Bench press:
1x4x70 kgs
1x4x100 kgs
1x4x120 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs

Squat:
1x4x70 kgs
1x4x120 kgs
1x4x140 kgs
1x4x160 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs

(AEs: shouders, arms, core)


16/12/2017 - T14/D6 - mesocycle #1 - 65% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x117.5 kgs
1x6x117.5 kgs
1x6x117.5 kgs
1x6x117.5 kgs
1x6x117.5 kgs
1x6x117.5 kgs
1x6x117.5 kgs

(AE: back)


#19

18/12/2017 - W15/D1 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

Deadlift:
1x6x70 kgs
1x6x120 kgs
1x6x170 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs
1x6x200 kgs

(AEs: core, chest, arms)


20/12/2017 - W15/D3 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AE: core)


22/12/2017 - W15/D5 - mesocycle #1 - 80% of RM

Bench press:
1x4x70 kgs
1x4x100 kgs
1x4x120 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs
1x4x140 kgs

Squat:
1x4x70 kgs
1x4x120 kgs
1x4x140 kgs
1x4x160 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs
1x4x200 kgs

(AEs: shouders, arms)


#20

25/12/2017 - W16/D1 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Squat:
1x5x70 kgs
1x5x120 kgs
1x5x150 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs
1x5x187.5 kgs

(AEs: core, back, legs)


27/12/2017 - W16/D3 - mesocycle #1 - 70% of RM

Bench press:
1x6x70 kgs
1x6x100 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs
1x6x122.5 kgs

Squat:
1x6x70 kgs
1x6x120 kgs
1x6x140 kgs
1x6x160 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs
1x6x175 kgs

(AEs: arms, chest, shouders)


29/12/2017 - W16/D5 - mesocycle #1 - 75% of RM

Bench press:
1x5x70 kgs
1x5x100 kgs
1x5x120 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs
1x5x135 kgs

Deadlift:
1x5x70 kgs
1x5x120 kgs
1x5x170 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs
1x5x210 kgs

(AEs: core, back)

_

End of the first mesocycle.