Post by roberto1705 on Dec 21, 2011 19:20:30 GMT -5
okei time for a update... Skills evaluation week 9 of the 13-week low volume cycle
The program called for a 95% etc I couldn't hold it so I went for a tad higher
Squat: 165kg 1RM = 5kg increment Bench: 135 1rm ( i have 140+) = This was just amazing!! a 15kg PR!!!!! I got fatigued by i got to 140kg.. that's because of all the 2,5kg pr attempt before i even came near 140.. Dead lift: 212,5 kg 1rm = 2,5kg pr ... I was f**king tired and my low back was dead...
Total 22,5kg which put me at a 512,5kg total@100kg+
Why the big Pr's before the end of cycle:
Squat: Need more glutes+hamstring working hard on the good mornings and RDL's + abs + keeping my chest up..
Changed to use bands+ boards and heavy tricep pressing once every week+ The macdonalds bar here and there+ heavy assistance for tricep + a pulling exercise between each bench set..
Deadlift: Not much to say.... Slow off the floor = deficit deadlift standing on something...
I hope for the last skills evaluation that I get my squat to a 170kg, bench over 140kg ( just amazing how much the tricep work has helped off) + deadlift yea... just so f**king tired... maby change my style to sumo...