(parenthesis): I relocated temporarily (since early July and for 2-3 months) to a South American country.
I love my new gym here. Its equipment is old. The weight plates are rusty. They have less shiny machines than my old gym, but they have:
2 power racks,
a squat rack,
a deadlift / free weight platform thing.
at least 3 benches.
zero pink dumbbells.
multiple people doing back squats every day.
people doing clean and presses every day.
people doing and coaching deadlifts every now and then.
people who offer to spot my squats every time I'm there.
people who seem to know what they are talking about and offer advice on form on my lifts.
a pay-as-you-go suscription cost of 25 dollars / month unlimited usage (would have been 20bucks for 2x/week). This includes unlimited questions to their resident coach / trainer. I won't get a personal trainer guiding my every move, but I can ask questions on routines and exercises without being billed by the hour.
I have no excuses, now. I've reached gym Nirvana...
July 27th - Workout B
Squats: warmups + 5/4/4 2 80kg (spotted)
Standing press: 5/2+(2)/2+(2) @ 35kg. Note: number in parenthesis are push pressed reps.
Pendlay row: form had broken down last time @ 55kg, so I went back to 50kg. Did 3x5 @ 50kg with good form.
I hadn't done any sprinting or all out effort in a while, so I did some Tabata intervals on a fixed bike after the strength training.
Objectives: in the next 3 months I'd like to reach:
Squat: 1.5xbody weight.
Bench press: 1xbody weight.
Deadlift: 2xbody weight.
- If I keep my weight at or below 70kg (currently at 68kg @ ~ 14% body fat).
a) Bench Press target: 70kg = 155lbs
b) Squat target: 105kg = 231lbs
c) Deadlift target: 140kg = 309lbs
Current personal records on those benchmarks:
a) Bench press: 120lbs = 54 kg x (5 reps). Gap to desired mark: 16kg = 35lb
b) Squat: 176lbs = 80kg x (5 reps). Gap to desired mark: 25 kg = 55lb
c) Deadlift: 205lbs = 93kg x (5 reps). Gap to desired mark: 47kg = 104lb