JoaoT "enough is never enough" log

[Bulkboy]

awesome effort on the deads buddy. high rep deadlifts really are a killer

 

[El Freako]

How did the chalk help the deads? Were you sniffing it?

 

[JoaoT]

How did the chalk help the deads? Were you sniffing it?

It's my dirty little secret

 

[PrinceVegeta]

How did the chalk help the deads? Were you sniffing it?

 

[_ROBERTiNHO_]

Nice PR John
I'll stole some chalk from the gymnasts of my college:icon_ninja:

 

[JoaoT]

Nice PR John
I'll stole some chalk from the gymnasts of my college:icon_ninja:

Thanks

Did you just stole chalk or something more ?

 

[JoaoT]

Well this post will be 2 in 1:

5/3/1: Cycle 2 # Week 1 # Bench Press

Warmup

Bench

65% @ 5x60Kg
75% @ 5x70g
85% @ 14x75Kg (PB)

Assistance exercises

Db Press

● 3x10 - 30Kg
● 1x9 - 30KG


Dumbbel Rows

● 1x18 - 35Kg

Skip. Still sore


Tricepe Pushdown

● 3x12 - 30KG


5/3/1: Cycle 2 # Week 1 # Squat

Warmup

Squat

64% @ 5x83Kg
75% @ 5x94Kg
85% @ 11x110Kg (PB)

Assistance exercises

Leg Press

● 1x10 - 160Kg
● 1x10 - 180Kg
● 1x10 - 200Kg
● 1x10 - 220KG

Leg Curls

● 3x10 - 45Kg

Seated Calfs - Free Weights

● 1x20
● 1x18
● 1x15

 

[PrinceVegeta]

very good sessions man, good effort on the 5/3/1 and good extra work, congrats on the pb!!

 

[El Freako]

Good PBs mate.

 

[Natzo]

I remember you were feeling sick in the bench workout.. and you still hit a Pb..

That's sick bro..

Great squats also!

keep up the good job!

 

[_ROBERTiNHO_]

Good bench and squat!

 

[JoaoT]

Again 2 in 1:

5/3/1: Cycle 2 # Week 1 # MP

Warmup

MP

70% @ 5x40Kg
80% @ 5x46Kg
90% @ 11x52Kg (PB!)

Assistance exercises

Dips

● 3x12 Bw
● 1x12 Bw + 20Kg
● 1x11 Bw + 22,5Kg
● 1x10 Bw + 25Kg
● 1x8 Bw + 30KG

Chin-Ups

● 1x10 Bw
● 1x7 Bw + 15Kg
● 1x5 Bw + 20Kg
● 1x4 Bw + 22,5Kg
● 1x3 Bw + 22,5Kg
● 1x10 Bw

Dumbell fly

● 1x10 - 15KG
● 1x12 - 12,5KG
● 1x13 - 10KG

---------------------------------------------------------------------

5/3/1: Cycle 2 # Week 2 # DeadLift

Warmup

Deadlift

70% @ 5x90Kg
80% @ 3x105Kg
90% @ 10x120Kg (PB)

Assistance exercises

Hyper-extension

● 1x30
● 1x20
● 1x14

Hanging Leg Raises

● 3x10

 

[PrinceVegeta]

Strong session man! congrats on that awesome pb!

 

[JoaoT]

Strong session man! congrats on that awesome pb!

Thanks a lot

 

[Natzo]

Good workout Joao!

Pb's in the main lifts what else can a guy ask?

great job!

 

[_ROBERTiNHO_]

Deadlift PB, I don't see that a long time. Congratz João!

 

[JoaoT]

5/3/1: Cycle 2 # Week 2 # Bench Press

Warmup

Bench

70% @ 5x60Kg
80% @ 5x70g
90% @ 10x80Kg (PB)

Assistance exercises

More Bench Press

● 4x10 - 60Kg

Dumbbel Rows

● 1x22 - 30Kg
● 1x16 - 30Kg
● 1x15 - 30Kg

Tricepe Pushdown

● 3x12 - 30KG

 

[Natzo]

nice session bro, lot of pressing, you were feeling it!

awesome rows too!

 

[_ROBERTiNHO_]

Damn, PB's in every session, good progression mate!

 

[PrinceVegeta]

Solid benching man, nice PB