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Week 1 of 20: (8-13 May)
Day 1
Back squat (Power/Speed Day)
Load: 50%1RM
Weight: 66kg
Rep range: 6
Reps: 6x6x6x6
Sets: 4
Bench press (Hypertrophy Day):
Load: 70%1RM
Weight: 58kg
Rep range: 8
Reps: 8x8x8
Sets: 3
Conventional deadlift (Power Day)
Load: 65%1RM
Weight: 90kg
Rep range: 6
Reps: 6x6x6x6
Sets: 4
Notes:
Squats
The weight was light, so I had no problem with the load and reps since I was squating 2 times per week (strength day on wednesdays with loads around 85-90% and hypertrophy day on saturdays with loads of 70%. I was a little sore because last saturday was my last day of upper/lower body program and was hypertrophy (5 sets of front squats, 5 sets of back squats, 3 sets of deadlifts and a bunch of assistance work), but again, since the weight was light everything went very well.
Bench
The weight was just okay (not heavy, not light) in the first two sets (RPE of 8 each set), but the RPE on the last two reps on the last set were 10. So I will keep the same weight in the next hypertrophy day.
Deadlift
Same as the squats. The weight was light and the only problem was that I'm still sore from saturday's workout. I could have chosen a higher percentage here, but I chose to start the program with conservative weights. Up to 100kg next power/speed day.
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3234 kkal
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Lemak: 48,71g | Prot: 210,75g | Karb: 494,55g.
Makan Pagi: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar, Yoki Aveia em Flocos, Banana Prata, Leite (Leite Integral). Makan Siang: Macarrão, Arroz Branco (Cozido), Feijão Preto Cozido, Pif Paf Moela de Frango. Makan Malam: Banana Prata, Clara de Ovo Cozida, Gema de Ovo Cozida, Arroz Branco (Cozido), Feijão Preto Cozido, Pif Paf Moela de Frango. Camilan/Lainnya: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. lagi...
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