Kriswiz

Training Sessions and planning

Rate this Entry
Dietary plan: 86 x 22 x 1.1-1.3=2200-2500 kcals Carbs: 200-300 Proteins: 200 Fats: 50-75 spread over 3-5 meals.

1st block 3 weeks 3/week full-body.
Daily undulating intensity 10/5/3 reps (Lower/Back/Front) Day 1: L 10/B 5/F 3. Day 2: L 5/B 3/F 10. Day 3: L 3/B 10/F 5

28. April:
Squat: 8-10 Reps @8 until @9 is reached (4 sets of 90 kg) drop-set 10 kg AMRAP + rest-pause (80 kg 14+5 reps) (Was hoping my squats were 100 kg for 10 @8, not today )

Incline Bench: 1-3 reps @8 until @9 is reached ( 3 sets of 90 kg) drop-set 10 kg AMRAP + rest-pause (80 kg 5+2 reps) drop-set 20 kg AMRAP+rest-pause (60 kg 5+3 reps)

Seated rows: 4-6 reps @8 until @9 is reached (3 sets of 90 kg) Drop-set 10 kg AMRAP+rest-pause (80 kg 8+5 reps) drop-set 15 kg AMRAP+rest-pause (65 kg 12+5 reps)

(usually do a @9 top set and do a 4-6%/7-9% drop for my work sets, felt confident they were @8 and felt better working with that.)
(AMRAP's are more often used for qualifying, sometimes do them with working weights, just to be sure I'm perceiving my effort correctly. Today they were just extra volume, didn't want to do more work with heavier weights.)

Comments

  1. fuiiso's Avatar
    You should not worry if you cannot write your essay for some reason. I can suggest you some online services like http://www.superiorpapers.com/. Your work will be written by a person who is versed in the intricacies of the topic, who knows the rules for writing a paper. Professionalism is important here as the finished work will be in your hands in the shortest time possible. And your task will be just to prepare for its defense. I have been using such services for a few years, and they always helped in critical situations.