11.12.2019
Military press - machine-6+4+3x75 rest/pause 15 sec.
Haken squat-machine- 1x10x70 to failure (slow tempo)
Triceps extension with a rope over the head - 1x10 to failure (slow tempo)
Machine chest press-12x90 and 5x3 rest pause 20 sec
After this workout I rested one day and I trained from Friday to Sunday. I did a total of 6 workouts for this week – three times pushing and three times pulling. I don’t describe all the workouts in detail and I think it doesn’t make sense because I train on this program which I have already indicated and you see what it is. And the weights I use aren’t impressive.
The volume is not high, but 6 days a week may come to me more. However, there are days when I may not be able to train. So I’m going to try to have 5 workouts or 4, which is the most minimalist version of the program.
The other thing I’m thinking is, will there be a decline in strength as I train in this way? And I don’t want my power to fall.
It’s nothing special in my opinion. 67 kg. is my maximum OHP, which is not a good result for me. I’m still 110 kg. and I should be lifting more when I’m 46 years old.
We all strive to raise more, we train for that reason. To become stronger and healthier.
But it still depends on your weight. One person 110 kg. with 10% fat it will be stronger than another 110 kg but with 30% fat. This factor also plays a major role, as it is obvious that the former is more muscular. And the best part is, you need to lose fat, you get stronger. I’m not necessarily saying to increase muscle mass. However, strength also depends on neurological adaptation.
I had some discomfort in my hands because I was training the OHP yesterday and was not fully recovered. So today I did not make every effort on the BP, but I still fulfilled the plan.
I finished the first cycle 5/3/1 faster because I trained two exercises each workout. Next week I will lift the weights of the exercises and start doing one exercise a week and 2, 3 exercises to help.
BP-6x50, 6x60, 8x80, 8x80, 10x80;
Incline BP-5x40, 5x60, 8x70, 8x70, 10x70;
Push-Down-12x30, 12x43, 12x64, 10x70, 9x70;
Shoulder Press dumbbell sitting down - 12x15, 12x17.5, 8x17.5 on each hand;
Overhead Extension the rope scribe-12x36, 12x36, 15x36.
It does not give me pleasure to train in strength training methodologies. For this reason, I will train as I like. I will train for at least a few months in PPL.
09.02.2020
Bent- Over Row- 10x40, 10x50, 10x60, 3x10x80;
Lat Pulldown- 3x10x70;
Seated Row Cable-3x10x80;
Curl Dumbbell - 3x12x12.5 on each hand;
Hammer Curl-2x12x10 on each hand.
Squat-5x40, 2x60, 2x80, 10x1x100 EMOM 7 min.
DL-5x60, 3x80, 1x90, 1x110, 12x1x120 EMOM 10 min.
I trained already a third day and I had a slight pain on some muscles, but the training was for the lower part of the body and for this reason I had no problems.