备注: squat:
140kg 5x5 1st deload [2 JUL 2014]
147.5kg 5x5 2nd deload [3 AUG 2014]
150kg switch 3x5 [26 AUG 2014]
160kg 3x5 1st deload [21 SEPT 2014]
162.5kg 3x5 2nd deload [18 NOV 2014]
152.5kg switch 3x3 [30 DEC 2014]
165kg 3x3 1st deload [20 JAN 2015]
165kg 3x3 2nd deload [16 MAR 2015]
165kg switch 1x3 [05 Apr 2015] bench:
87.5kg 5x5 1st deload [7 AUG 2014]
93.75kg 5x5 2nd deload [27 NOV 2014]
92.5kg switch 3x5 [16 MAR 2015] ohp: 60kg 5x5 1st deload [4 JUN 2014]
61.25kg 5x5 2nd deload [27 JUL 2014]
65kg switch 3x5 [16 SEPT 2014]
67.5KG 3X5 1st deload [9 OCT 2014]
70kg 3x5 2nd deload [18 DEC 2014]
72.5kg switch 3x3 start from 65kg BB row: 90kg 5x5 1st deload [26 AUG 2014]
97.5kg 5x5 2nd deload [16 DEC 2014]
95kg switch 3x5 [22 JAN 2015]
SL 5x5 deload protocol
#1 stall, stall, stall
#2 deload and progress
#3 stall, stall, stall
#4 deload and progress
#5 stall, stall, stall
#6 switch to 3x5 keeping the SAME WEIGHT, do NOT deload
*repeat for 3x3 3x1*
DEADLIFT
197.5kg 完成。
超级差的form
1-5下都是round back
比较跟之前的差很多。back 够力round...
我要好好检讨下。 今天
三个月前
备注: squat:
140kg 5x5 1st deload [2 JUL 2014]
147.5kg 5x5 2nd deload [3 AUG 2014]
150kg switch 3x5 [26 AUG 2014]
160kg 3x5 1st deload [21 SEPT 2014]
162.5kg 3x5 2nd deload [18 NOV 2014]
152.5kg switch 3x3 [30 DEC 2014]
165kg 3x3 1st deload [20 JAN 2015]
165kg 3x3 2nd deload [16 MAR 2015]
165kg switch 1x3 [05 Apr 2015] bench:
87.5kg 5x5 1st deload [7 AUG 2014]
93.75kg 5x5 2nd deload [27 NOV 2014]
92.5kg switch 3x5 [16 MAR 2015] ohp: 60kg 5x5 1st deload [4 JUN 2014]
61.25kg 5x5 2nd deload [27 JUL 2014]
65kg switch 3x5 [16 SEPT 2014]
67.5KG 3X5 1st deload [9 OCT 2014]
70kg 3x5 2nd deload [18 DEC 2014]
72.5kg switch 3x3 start from 65kg [09 APRIL 2015] BB row: 90kg 5x5 1st deload [26 AUG 2014]
97.5kg 5x5 2nd deload [16 DEC 2014]
95kg switch 3x5 [22 JAN 2015]
SL 5x5 deload protocol
#1 stall, stall, stall
#2 deload and progress
#3 stall, stall, stall
#4 deload and progress
#5 stall, stall, stall
#6 switch to 3x5 keeping the SAME WEIGHT, do NOT deload
*repeat for 3x3 3x1*
备注: squat:
140kg 5x5 1st deload [2 JUL 2014]
147.5kg 5x5 2nd deload [3 AUG 2014]
150kg switch 3x5 [26 AUG 2014]
160kg 3x5 1st deload [21 SEPT 2014]
162.5kg 3x5 2nd deload [18 NOV 2014]
152.5kg switch 3x3 [30 DEC 2014]
165kg 3x3 1st deload [20 JAN 2015]
165kg 3x3 2nd deload [16 MAR 2015]
165kg switch 1x3 [05 Apr 2015] bench:
87.5kg 5x5 1st deload [7 AUG 2014]
93.75kg 5x5 2nd deload [27 NOV 2014]
92.5kg switch 3x5 [16 MAR 2015]
95kg 3x5 1st deload [12 April 2015] ohp: 60kg 5x5 1st deload [4 JUN 2014]
61.25kg 5x5 2nd deload [27 JUL 2014]
65kg switch 3x5 [16 SEPT 2014]
67.5KG 3X5 1st deload [9 OCT 2014]
70kg 3x5 2nd deload [18 DEC 2014]
72.5kg switch 3x3 start from 65kg [09 APRIL 2015] BB row: 90kg 5x5 1st deload [26 AUG 2014]
97.5kg 5x5 2nd deload [16 DEC 2014]
95kg switch 3x5 [22 JAN 2015]
SL 5x5 deload protocol
#1 stall, stall, stall
#2 deload and progress
#3 stall, stall, stall
#4 deload and progress
#5 stall, stall, stall
#6 switch to 3x5 keeping the SAME WEIGHT, do NOT deload
*repeat for 3x3 3x1*
SQUAT
失败。三条 1.
我今天workout 前有看high bar squat 教学。
就想说low bar 应该也是失败的。再加上我穿weightlifting shoes.
就决定做high bar squat.从warm up 开始都是high bar.
久没有做high bar, 感觉迷失,trap 会疼。
然后
第1set,162.5kg (high bar),
只能一下哈哈。
感觉我是有力上的,是技术问题,我out from holes时 bounce 不好。
但是可以看到我的depth 是比low bar 低很多。
备注: squat:
140kg 5x5 1st deload [2 JUL 2014]
147.5kg 5x5 2nd deload [3 AUG 2014]
150kg switch 3x5 [26 AUG 2014]
160kg 3x5 1st deload [21 SEPT 2014]
162.5kg 3x5 2nd deload [18 NOV 2014]
152.5kg switch 3x3 [30 DEC 2014]
165kg 3x3 1st deload [20 JAN 2015]
165kg 3x3 2nd deload [16 MAR 2015]
165kg switch 1x3 [05 Apr 2015] bench:
87.5kg 5x5 1st deload [7 AUG 2014]
93.75kg 5x5 2nd deload [27 NOV 2014]
92.5kg switch 3x5 [16 MAR 2015]
95kg 3x5 1st deload [12 April 2015] ohp: 60kg 5x5 1st deload [4 JUN 2014]
61.25kg 5x5 2nd deload [27 JUL 2014]
65kg switch 3x5 [16 SEPT 2014]
67.5KG 3X5 1st deload [9 OCT 2014]
70kg 3x5 2nd deload [18 DEC 2014]
72.5kg switch 3x3 start from 65kg [09 APRIL 2015] BB row: 90kg 5x5 1st deload [26 AUG 2014]
97.5kg 5x5 2nd deload [16 DEC 2014]
95kg switch 3x5 [22 JAN 2015]
SL 5x5 deload protocol
#1 stall, stall, stall
#2 deload and progress
#3 stall, stall, stall
#4 deload and progress
#5 stall, stall, stall
#6 switch to 3x5 keeping the SAME WEIGHT, do NOT deload
*repeat for 3x3 3x1*
第1set,145kg ,
high bar, 还是只能一下。。。
162.5kg 能一下,145kg 也只能一下....
这一定不是我的1rm....
一定是技术问题
我还是乖乖换回low bar....很辛苦的完成。。。
high bar 换low bar, 身体confuse 吧,穿belt 也很辛苦完成
之前的beltless 记录都作废了。
SQUAT
完成。直接low bar 了。不要换来换去了。
还好。感觉不错。
因为之前有阴影,还是穿belt 试水先。
觉得还好,140kg 就没有穿belt了.
连140kg 都有些怕怕。。。心里创伤不简单。。。
用low bar warm up 起来做low bar working set 真的不一样。
高估自己了,不能换来换去。
OHP
算轻松完成。
deload 的重量,没什么好评的。
DEADLIFT
202.5kg 失败+bad form。
form很不稳定.
197.5kg bad form, 200kg 满意,202.5kg bad form.
做的时候可以知道是lower back 弯。
放出来都paiseh
休息5五分钟后,心痒,尝试放25kgx8片。
试试举看。哈哈新PR.
备注: squat:
140kg 5x5 1st deload [2 JUL 2014]
147.5kg 5x5 2nd deload [3 AUG 2014]
150kg switch 3x5 [26 AUG 2014]
160kg 3x5 1st deload [21 SEPT 2014]
162.5kg 3x5 2nd deload [18 NOV 2014]
152.5kg switch 3x3 [30 DEC 2014]
165kg 3x3 1st deload [20 JAN 2015]
165kg 3x3 2nd deload [16 MAR 2015]
165kg switch 1x3 [05 Apr 2015] bench:
87.5kg 5x5 1st deload [7 AUG 2014]
93.75kg 5x5 2nd deload [27 NOV 2014]
92.5kg switch 3x5 [16 MAR 2015]
95kg 3x5 1st deload [12 April 2015] ohp: 60kg 5x5 1st deload [4 JUN 2014]
61.25kg 5x5 2nd deload [27 JUL 2014]
65kg switch 3x5 [16 SEPT 2014]
67.5KG 3X5 1st deload [9 OCT 2014]
70kg 3x5 2nd deload [18 DEC 2014]
72.5kg switch 3x3 start from 65kg [09 APRIL 2015] BB row: 90kg 5x5 1st deload [26 AUG 2014]
97.5kg 5x5 2nd deload [16 DEC 2014]
95kg switch 3x5 [22 JAN 2015]
SL 5x5 deload protocol
#1 stall, stall, stall
#2 deload and progress
#3 stall, stall, stall
#4 deload and progress
#5 stall, stall, stall
#6 switch to 3x5 keeping the SAME WEIGHT, do NOT deload
*repeat for 3x3 3x1*
备注: squat:
140kg 5x5 1st deload [2 JUL 2014]
147.5kg 5x5 2nd deload [3 AUG 2014]
150kg switch 3x5 [26 AUG 2014]
160kg 3x5 1st deload [21 SEPT 2014]
162.5kg 3x5 2nd deload [18 NOV 2014]
152.5kg switch 3x3 [30 DEC 2014]
165kg 3x3 1st deload [20 JAN 2015]
165kg 3x3 2nd deload [16 MAR 2015]
165kg switch 1x3 [05 Apr 2015] bench:
87.5kg 5x5 1st deload [7 AUG 2014]
93.75kg 5x5 2nd deload [27 NOV 2014]
92.5kg switch 3x5 [16 MAR 2015]
95kg 3x5 1st deload [12 April 2015] ohp: 60kg 5x5 1st deload [4 JUN 2014]
61.25kg 5x5 2nd deload [27 JUL 2014]
65kg switch 3x5 [16 SEPT 2014]
67.5KG 3X5 1st deload [9 OCT 2014]
70kg 3x5 2nd deload [18 DEC 2014]
72.5kg switch 3x3 start from 65kg [09 APRIL 2015] BB row: 90kg 5x5 1st deload [26 AUG 2014]
97.5kg 5x5 2nd deload [16 DEC 2014]
95kg switch 3x5 [22 JAN 2015]
SL 5x5 deload protocol
#1 stall, stall, stall
#2 deload and progress
#3 stall, stall, stall
#4 deload and progress
#5 stall, stall, stall
#6 switch to 3x5 keeping the SAME WEIGHT, do NOT deload
*repeat for 3x3 3x1*
备注: squat:
140kg 5x5 1st deload [2 JUL 2014]
147.5kg 5x5 2nd deload [3 AUG 2014]
150kg switch 3x5 [26 AUG 2014]
160kg 3x5 1st deload [21 SEPT 2014]
162.5kg 3x5 2nd deload [18 NOV 2014]
152.5kg switch 3x3 [30 DEC 2014]
165kg 3x3 1st deload [20 JAN 2015]
165kg 3x3 2nd deload [16 MAR 2015]
165kg switch 1x3 [05 Apr 2015] bench:
87.5kg 5x5 1st deload [7 AUG 2014]
93.75kg 5x5 2nd deload [27 NOV 2014]
92.5kg switch 3x5 [16 MAR 2015]
95kg 3x5 1st deload [12 April 2015] ohp: 60kg 5x5 1st deload [4 JUN 2014]
61.25kg 5x5 2nd deload [27 JUL 2014]
65kg switch 3x5 [16 SEPT 2014]
67.5KG 3X5 1st deload [9 OCT 2014]
70kg 3x5 2nd deload [18 DEC 2014]
72.5kg switch 3x3 start from 65kg [09 APRIL 2015] BB row: 90kg 5x5 1st deload [26 AUG 2014]
97.5kg 5x5 2nd deload [16 DEC 2014]
95kg switch 3x5 [22 JAN 2015]
SL 5x5 deload protocol
#1 stall, stall, stall
#2 deload and progress
#3 stall, stall, stall
#4 deload and progress
#5 stall, stall, stall
#6 switch to 3x5 keeping the SAME WEIGHT, do NOT deload
*repeat for 3x3 3x1*
备注: squat:
140kg 5x5 1st deload [2 JUL 2014]
147.5kg 5x5 2nd deload [3 AUG 2014]
150kg switch 3x5 [26 AUG 2014]
160kg 3x5 1st deload [21 SEPT 2014]
162.5kg 3x5 2nd deload [18 NOV 2014]
152.5kg switch 3x3 [30 DEC 2014]
165kg 3x3 1st deload [20 JAN 2015]
165kg 3x3 2nd deload [16 MAR 2015]
165kg switch 1x3 [05 Apr 2015] bench:
87.5kg 5x5 1st deload [7 AUG 2014]
93.75kg 5x5 2nd deload [27 NOV 2014]
92.5kg switch 3x5 [16 MAR 2015]
95kg 3x5 1st deload [12 April 2015] ohp: 60kg 5x5 1st deload [4 JUN 2014]
61.25kg 5x5 2nd deload [27 JUL 2014]
65kg switch 3x5 [16 SEPT 2014]
67.5KG 3X5 1st deload [9 OCT 2014]
70kg 3x5 2nd deload [18 DEC 2014]
72.5kg switch 3x3 start from 65kg [09 APRIL 2015] BB row: 90kg 5x5 1st deload [26 AUG 2014]
97.5kg 5x5 2nd deload [16 DEC 2014]
95kg switch 3x5 [22 JAN 2015]
SL 5x5 deload protocol
#1 stall, stall, stall
#2 deload and progress
#3 stall, stall, stall
#4 deload and progress
#5 stall, stall, stall
#6 switch to 3x5 keeping the SAME WEIGHT, do NOT deload
*repeat for 3x3 3x1*