Hello friends, it has been about 1 year since I started sports, frankly, I have always applied split program in this process, including this summer, but when I realized that I could not gain weight after a while, I thought of turning to this program.
My weights in split program (current weights)
Bench press: 70 kg 5 reps
Bb row: 64 kg 5 reps
Squat: 50 kg with dumbbells 5 reps (the gym didn't have a squat rack, but now I've changed it)
Deadlift: 80 kg 5 reps
Ohp: 34 kg 5 reps
1.Week 1st Day
Squat: 5x5 26 kg (I could not calculate the weight of the bar exactly, but it is between 10 and 15)
Bench press: 5x5 36 kg
Bb row: 5x5 34 kg
The training was not tiring at all, I felt like I did a warm-up set and went home. At the end, I couldn't stand it and did 3x12 incline bench presses. I'm obviously undecided about adding isolated or assistant movements with 32 kg.
My goal was to lose some weight in the first month, when the weights were relatively low, then when the weights started to increase, I think I would keep the calories high. Let's see, this was the first day.
My weights in split program (current weights)
Bench press: 70 kg 5 reps
Bb row: 64 kg 5 reps
Squat: 50 kg with dumbbells 5 reps (the gym didn't have a squat rack, but now I've changed it)
Deadlift: 80 kg 5 reps
Ohp: 34 kg 5 reps
1.Week 1st Day
Squat: 5x5 26 kg (I could not calculate the weight of the bar exactly, but it is between 10 and 15)
Bench press: 5x5 36 kg
Bb row: 5x5 34 kg
The training was not tiring at all, I felt like I did a warm-up set and went home. At the end, I couldn't stand it and did 3x12 incline bench presses. I'm obviously undecided about adding isolated or assistant movements with 32 kg.
My goal was to lose some weight in the first month, when the weights were relatively low, then when the weights started to increase, I think I would keep the calories high. Let's see, this was the first day.