Target for Year 2021

Current Status (March 2021):

• Body weight: 97 kg
• Bench press: 65 kg x 8 reps x 4 sets
• Romanian deadlift: 65 kg x 8 reps x 4 sets OR 60 kg x 10 reps x 4 sets
• Front Squat: 10 kg x 8 reps x 4 sets

Target by the end of 2021:

• Body weight: 95 kg
• Bench press: 95 kg x 8 reps x 4 sets
• Romanian deadlift: 95 kg x 8 reps x 4 sets
• Front Squat: 60 kg x 8 reps x 4 sets

Current Training Drill:

• Bench press
  • 20 kg warming up
  • 65 kg x 8 reps x 4 sets
  • 60 kg x 8 reps x 2 sets
  • 50 kg x 8 reps x 3~4 sets OR 50 kg static for 10~20 seconds
• Romanian deadlift
  • 65 kg x 8 reps x 4 sets
• Seated Cable Row
  • 35 kg x 15 reps x 3 sets
  • 40 kg x 12 reps x 3 sets