New PR!

Okay, I was quite satisfied with the new PRs I got today.

Squat = 100kg (70kg)

Bench Press = 57.5kg (42.5kg)

Deadlift = 120kg (90kg)

I am happy with the gains so far. That was a solid 75kg total over 8 weeks. But again we can attribute those gains to “beginner gains”. For the following week would be a rest week. I would be doing cardio work and resume training the following week.

The Squat:

10 reps @ 20kg

5 reps @ 50kg

3 reps @ 60kg

1 rep @ 70kg

1 rep @ 80kg

1 rep @ 90kg

1 rep @ 100kg we ended here since I was starting to lose proper form.

I was not satisfied with the depth on the previous lifts starting at 70kg and ending at 90kg. But on the 100kg squat I tried to hit the correct depth and got it.

The Bench was not that fancy but still I had some gains. Among the three lifts my bench is the weakest. We would be focusing on it in the next cycle.

10 reps @ 20kg

5 reps @ 40kg

3 reps @ 45kg

1 rep @ 50kg

1 rep @ 52.5kg

1 rep @ 55kg

1 rep @ 57.5kg

I don’t think that the previous squat diminished my capability in the bench. Coach asked me about my estimate on what would be my 1RM prior to today, I said 60kg. I guess I was short on that J I don’t feel I have the proper form to effectively lift more. We haven’t pin pointed it yet. It’s probably my arch, or the speed, or setting up too long, failure to use legs to help with the lift, or my upper body isn’t that strong yet. We’ll know two weeks from now what the new program would be.

I was satisfied with the deadlift. It went like this…

10 reps @ 40kg

5 reps @ 60kg

3 reps @ 70kg

1 rep @ 80kg

1 rep @ 90kg

1 rep @ 100kg

1 rep @ 110kg

1 rep @ 120kg! (two plates!)

1 rep @ 130kg -bombed out

Seeing those 4 25kg plates on that bar and was able to lift it was really satisfying! The last lift at 130kg, I managed to lift it about 3 inches but gravity won out this time. It was just too sticky. Coach identified the sticking point at around 3 inches above the floor. My personal estimate was at 110kg, I guess I was wrong. Am I underestimating myself too much?

My total now stands at 287.5kg from 212.5kg 8weeks ago! Hope to hit 300 in the next cycle!