"You lift weights? Seriously?" [Log].

[average_joe]

Overview: Week 16.

(16/12- 22/12).

[Summary: isocaloric, 72+kg, fasting (16-20h)].

Day 99 (50min).
a. Squat (high bar, belt).
(5x60, 5x80, 3x100, 3x120), 5x135, 3x5@122.5.
b. Bench Press (1^st rep paused).
(5x60), 5x4@82.5.
c. Dumbbell Bicep Curl (sitting): 3x8-10@10.
d. Wheel Rollout (weighted): 3x10@bw+5.

Day 101 (40min).
a. Deadlift (conventional, belt, deadstop, mixed grip).
(5x60, 5x80, 3x110, 2x130, 1x145), 10x1@157.5.
b. Overhead Press (wrist wraps).
(5x40), 3x5@45, 8x40.
c. Hammer Strength Lat Pull Down (straps): 2x12@57.5.
d. Hammer Strength Row (straps): 2x10@60.

Day 102 (40min).
a. Squat (high bar, belt).
(5x60, 5x80, 3x100), 5x4@110.
b. Bench Press (1^st rep paused, wrist wraps).
(5x60, 5x90), 5x102.5, 3x5@90.
c. Good Morning (bent knee): 2x10@50.
d. Dumbbell Tricep Extension (single arm, sitting): 3x10@10.

Παρατηρησεις.
1. θα συνεχισω χαλαρα 2-3 εβδομαδες ακομα αυτο το στυλ και βλεπω

[average_joe]

Overview: Week 17.

(23/12- 29/12).

[Summary: isocaloric, 72+kg, fasting (16-20h)].

Day 106 (50min).
a. Squat (high bar, belt).
(5x60, 5x90, 3x110, 2x130), 2x145, 4x5@122.5.
b. Bench Press (1^st rep paused).
(5x60), 5x4@82.5.
c. Pull-up (neutral grip): 3x8@bw.
d. Wheel Rollout (weighted): 3xbw@60s.

Day 108 (40min).
a. Deadlift (conventional, belt, mixed grip).
(5x60, 5x80, 3x100, 2x125, 1x145), 10x1@160.
b. Overhead Press (wrist wraps).
(5x40), 3x5@45.
c. Pull-up (neutral grip): 3x8@bw.
d. Dumbbell Bicep Curl (sitting): 3x15@8.

Day 110 (35min).
a. Squat (high bar, belt).
(5x60, 5x80, 3x100), 5x4@110.
b. Bench Press (1^st rep paused, wrist wraps).
(5x60, 5x90), 2x107.5, 4x5@90.
c. Pull-up (neutral grip): 3x8@bw..
d. Dumbbell Tricep Extension (single arm, sitting): 3x10@10.

Παρατηρησεις.
1. χαλαρα στα ευκολα νουμερα αυτη τη στιγμη μεχρι να δω μια καλη ροη στις ασκησεις

…και καλη χρονια, με υγεια

[average_joe]

Overview: Week 18.

(30/12- 05/01).

[Summary: isocaloric, 72+kg, fasting (16-20h)].

Day 113 (45min).
a. Squat (high bar, belt).
(5x60, 5x80, 3x100, 3x120), 5x137.5, 3x5@122.5.
b. Bench Press (1^st rep paused).
(5x60), 5x4@85.
c. Dumbbell Bicep Curl (sitting): 3x8-10@10.
d. Wheel Rollout (weighted): 3x10@bw+5.

Day 115 (40min).
a. Deadlift (conventional, belt, deadstop, mixed grip).
(5x60, 5x80, 3x110, 3x130, 3x145), 5x150.
b. Overhead Press (wrist wraps).
(5x40), 3x5@47.5, 8x40.
c. Hammer Strength Lat Pull Down (straps): 2x12@57.5.
d. Hammer Strength Row (straps): 2x10@60.

Day 117 (40min).
a. Squat (high bar, belt).
(5x60, 5x80, 3x100), 5x4@112.5.
b. Bench Press (1^st rep paused, wrist wraps).
(5x60, 5x90), 5x105, 3x5@90.
c. Good Morning (bent knee): 2x10@50.
d. Dumbbell Tricep Extension (single arm, sitting): 3x10@10.

Παρατηρησεις.
1. καμια ενοχληση πλεον, οποτε θα αρχισω να ανεβαζω

[average_joe]

Overview: Week 19.

(06/01- 12/01).

[Summary: isocaloric, 72+kg, fasting (16-20h)].

Day 120 (45min).
a. Squat (high bar, belt).
(5x60, 5x80, 3x100, 3x120, 2χ135), 2x147.5, 4x5@122.5.
b. Bench Press (1^st rep paused).
(5x60), 5x4@85.
c. Dumbbell Bicep Curl (sitting): 3x8-10@10.
d. Wheel Rollout (weighted): 3x10@bw+5.

Day 122 (40min).
a. Deadlift (conventional, belt, deadstop, mixed grip).
(5x60, 5x80, 3x110, 3x130, 3x145), 2x3@160.
b. Overhead Press (wrist wraps).
(5x40), 3x2@55, 8x40.
c. Hammer Strength Lat Pull Down (straps): 3x10@57.5.
d. Hammer Strength Row (straps): 3x10@60.

Day 124 (45min).
a. Squat (high bar, belt).
(5x60, 5x80, 3x100), 5x4@112.5.
b. Bench Press (1^st rep paused, wrist wraps).
(5x60, 5x80, 3x100), 2x112.5, 4x5@90.
c. Good Morning (bent knee): 3x10@60.
d. Dumbbell Tricep Extension (single arm, sitting): 3x10@10.

Παρατηρησεις.
1. συνεχιζω με εναλλαγες ανα εβδομαδα με top set 5αρες και διπλες. στην αρση οτι να ναι ακομα, απλα οσο μπορω ανεβαζω
2. κοιταζω τα περσινα μου νουμερα και βλεπω διαφοροποιησεις στα back off σε σχεση με το top set που εκανα (πχ περσι καθισμα 5x140 με back off 3x5@132.5 ενω σε παγκο δεν εχω data με παρομοιο pattern). φετος κινουμαι σαφως χαμηλοτερα, θελει λιγο tuning αλλα πρεπει να βρω το σωστο σημειο, οποτε ολα θα γινουν χωρις μεγαλα αλματα