hello. i’m Chris, i live in Warsaw, Poland. i like dbz. i’ve just signed up to powerlifting club of my university, so i think it’s a good time to start keeping online log.
stats:
182cm
76-77kg
19 years old
training for about 1.5 years
personal bests: /in kilos/
t&g bench: 95 x5, close-grip bench: 90 x5 /after half of year, then i got shoulder issues due to shitty form/
back squat: 140 x1 /atg/, paused back squat: 130 x1
paused front squat: 120 x1
deadlift: 160 x4, sumo dl: 160 x5
strict press: 60 x1
current macros:
3300kcal
150g protein
fat and carbs ofc
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Welcome, i love dragon ball too and aspire to look like goku one day lol. In for your log!
10th of October
Powerlifting section - Deadlift day
Sumo deadlifts - 120 2x4, 130 3x4, 140 3x4
Pullups - 10 4x6
WideGr cable rows - 7bars 5x10
SnatchGr cheat shrugs - 80 x10/12/15/15
Ezbar curls - 15 4x10
Facepulls - 6bars x15, 7bars 4x12
Neck extesions - 20 4x20
NeutralGr cable curls - 7bars 4x12
11th of October
Accessories day
Front squats - 70/75/77,5/80/82,5 x5
Long-pause fronts - 50/52,5/55 x5
Barbell rows - 70 5x5
OHP - 40/42/42/42 x6
Pullups - 5 4x8
One-arm cable rows - 8bars 3x12
Rear delt flyes - 5 4x15
Incline db curls - 10 x15/15/10/10
Neck extensions - 25 3x15
Lateral raises - 10 4x12
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14th of October
Accessories day
Paused OHP - 42.5 3x5
OHP - 40 3x6
Stiffed-leg deadlifts - 100 4x10
Barbell rows - 70 5x5
Pullups - chain 3x6, bw 2x10
Chest-supported rows - 4 sets
Facepulls - 4 sets
Lateral raises - 4 sets
Neck extensions - 4 sets
Curls - 4 sets
15th of October
Powerlifting training - Bench day
Bench Press - 70 3x4, 75 2x3, 80 x2
Dips - 15 4x8
Incline bench - 50 3x8
Breathing pause squats - 40 3x20sec
Back squats - 110 2x4, 2x3, 70 x20
Rear delt flyes - 5 4x15
Alternating curls - 12 4x12
Pushdowns - 5bars 4x12
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16th of October
Heavy OHP + Heavy Back + Accessories
Paused OHP - 50 3x3
OHP - 40 4x6
SLDLs - 100 4x10
Barbell rows - 60 4x6
WideGr Power Shrugs - 100 3x8
Chinups - 10 x8/6, 5 x8/6
Seal rows - 20 3x10
GHR - bw 5x15
Facepulls - 5bars 4x15
Lateral raises - 10 4x10
Neck Extensions - 25 3x20
Cable curls - 5ars 3x15
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