Week 11 - Friday - MEDIUM Day

The Basic Lifts:

DE Olympic Squats @ 50% of 1RM
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest

Olympic Squats
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

DE Flat Bench Press @ 50% of 1RM
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest

Flat Bench Press
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs

The Accessory Lifts:

Floor Skull Crushers
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

i ate 3 10 oz steaks and a bucket load of barb q'd chicken along with a shitload of almonds and rice and potatoes. im stuffed. and ive been eating since the time i got up (12:30 pm) im very happy

Overall Impression:

looks like the plan worked

squat form was spot on. im very happy. bench was great too. ill pm the vids soon. im satisfied.

thanks for reading everyone

have an awesome weekend guys

Anuj

Play free games online. Thousands of games to choose from. Racing games, shooting games, flying games, puzzle games, RPG games and many more!

www.freeonlinegames.com

PLAN FOR FRIDAYS

ok so im gonna be doing DE work as well on Fridays.

the plan is simple and easy:

DE Squat - 4-5 sets x 2 reps
Squat PR - top set

DE Bench - 4-5 sets x 3 reps
Bench PR - top set

Pull-ups 3x failure

this is the plan and this is how it will be done as of now. if this friday i dont feel good after this, im gonna be doing DE work only for the 2-3 weeks and then shift back to PR work...

peace

Week 11 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W11 --->>> 170 lbs
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Strict Military Press 3 x 5
W11 --->>> 100 lbs
W8 --->>> 95 lbs

Deadlifts 1 x 5
W11 --->>> 235 lbs
W10 --->>> 225 lbs
W9 --->>> n/a
W8 --->>> 230 lbs
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W11 --->>> 4,375 lbs
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W11 --->>> 25 lbs @ 2 sets x 12 reps
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

poor poor diet

Overall Impression:

shoulders are feeling great.....friday is gonna be fun

one of my fav games:

BP Ultimate Rally Challenge Race over Europe, African mountains and sand dunes.

Play this free game now!!

Week 11 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

only 3 meals....

Overall Impression:

its been a difficult day today. i have a shitload of work to do and i havent slept more than 2 hours last night and i wont be sleeping tonight. im awefully busy and therefore i havent had time to even go pick up food lol....so i just carried forward the weights from last time and ill increase them next week. but i just checked my meal and it looks like im gonna be eating a lot more so expect a weight increase boys

thanks for reading and have a good week ahead

Peace

Week 10 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs

The Accessory Lifts:

Floor Skull Crushers
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

im in a hurry so i wont be adding this in. in short: tons of carbs and even more protein and almost no fat lol

Overall Impression:

ok some details:

squat: i got only 1 rep. but the good news is that form was fantastic. no back rounding no cheating. complete ass to grass. the vids will be posted tomorrow. this time im making them public coz i dont think form was even 1% bad. i took a huge breath for this rep and i held that with my abs tight for it. it was beautiful. but for the second rep i took too many breaths and that caused me to fail and get stuck at the bottom. if it depended on form, this would be a brand new PR.

bench press: fantastic. i loved this lift. i did the first 3 reps in 1 single breath as instructed by mark rippetoe in his book and the last rep i did after like 4 deep breaths which i think was a bit too much and probably why i didnt get rep 5. but next time its gonna be easy coz i know i can do it. this is a new PR for me.

im very happy with this workout. im a wee bit disappointed with hte fact that i couldnt get in 3 reps for the squat. but im sure next time with good form ill get in 2 and then the time after that 3.

have a good weekend everyone and thanks for reading

peace

Sentinel

Week 10 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Push Press 2x5, 1x10
W10 --->>> 140 lbs, bar
W7 --->>> 135 lbs, bar
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W10 --->>> 225 lbs
W9 --->>> n/a
W8 --->>> 230 lbs
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

12:00 pm --->>> weightgainer shake + bagels + coffee
2:30 pm --->>> chicken sandwich
3:30 pm --->>> pizza
5:00 pm --->>> yogurt
7:00 pm --->>> weightgainer
7:30 pm to 8:45 pm --->>> gatorade with 2 scoops protein during workout
9:00 pm --->>> 4 BCAAs
10:00 pm --->>> chicken sandwich
11:00 pm --->>> yogurt
12:00 am --->>> turkey breast (alone)

Overall Impression:

new PR on Push Presses

ok so i got some stuff to talk about:

squats: my lower body is very very sore after monday's gruelling session. 2 plates for 5x5 = 25 reps total is no joke and is a downright killer. but after today's workout and the fascia stretches plus the other yoga stretches and the stretches i learnt when i was doing judo are making me feel much better. i dunno why but i have this feeling that taking last week off has made me forget my squat technique. i dunno why but i am feeling that. i intend to get my shit together for friday's workout though.

push press: felt good. i got the video. ill post it on youtube in a bit and links will be pm'ed later tonight or tomorrow sometime. im happy with this lift. all of my warm-ups for this are military presses - not push presses. and the back off set i do with the bar alone is strict military press and it burns the hell out of my shoulders. i also did my shoulder rehab last night and i think i was a bit too eager about that and they were kinda sore before the workout itself lol...

deadlifts: so i got a plan laid out. i should be hitting 315x5 by the last week of this program hopefully. if i hit a 315x5 as per my calculations thats a new PR and im happy. i dont think this is gonna happen but i plan on pushing myself for this.

ive also been listening to 3 songs and as per my playcount they are all at 300. i first started listening to them on the new iTunes yesterday. yes, in 1 day i heard these 3 songs 300 times each and they're playign right now as i type this:
"Call me when your sober" by Evanescense
"My Sacrific" by Creed
"Everybody's Fool" by Evanscense

thanks for reading guys. i hope everyone is having a good week. i have 1 more working day and then the usual 3 day weekend (as per my shedule of classes i get off on thursday )

peace

Week 10 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

11:00 am --->>> weightgainer + coffee
12:00 pm --->>> turkey wrap
2:00 pm --->>> yogurt
3:00 pm --->>> tuna salad
5:30 pm --->>> weightgainer 2 scoops
7:00 pm to 8:30 pm --->>> gatorade mixed with 2 scoops of whey
8:45 pm --->>> 4 BCAAS + yogurt
9:45 pm --->> turkey sandwich
11:30 pm --->>> chicken salad

Overall Impression:

spring break is over. most unfortunately. my trip to LA was fantastic and those of u who have me as friends on facebook have no doubt seen the pics i had a great time.

ok as for the workout: PRs all over. all over.

now the individual breakdown:

squats: i wasnt feeling it today. i dunno why but although i got in all 25 reps, im not too happy with 225. i mean its a PR and all but i dunno i think my form was 90% ok but i just wasnt feeling it. usually squats is something i love and i do it flawlessly and i dont even need to think like i do during the bench press. today it was the other way around and im not happy with that. but hey 225 for 5x5 is a PR and now i have to make sure i can increase it next week or else....

bench press: i am thrilled. form was great except of set #4. i got in all 5 reps, but i had to stop. i did 3 reps and the 3rd rep was hell. i refused to have a spot because i want to learn to do this shit on my own. so i racked it and took a deep breath and unracked it and did my last 2 reps with perfect form. im gonna keep this same weight of 165 next week. im happy that ive finally managed to get this far inspite of my shoulder injury. this reminds me: i have to stop slacking on the rehab...

js rows: great form and felt good. i realized after the workout that i had to take a video for Penguin but i forgot. sorry. ill take the video on friday. i can actually feel the carry over of this lift onto the bench press. doing rows where ur back is parallel to the floor and deweighting the bar onto the floor every rep is painful. at first this lift was difficult for me because i didnt know where to grip the bar because i didnt have 100% painless shoulder flexibility. but thanks to regular rehab (apart from last week) eveyrthing is fine now nad i know how to grip it and make it explode to my chest.

overall im happy. this was week 10. i think im gonna be dead by the time i hit week 16.

thanks for reading guys. have a great week ahead.

Week 9 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

i wont get into specifics but i am eating a LOT of food.....tons of steak (i had 2 today - both 12oz)

Overall Impression:

i am on spring break

over the weekend i was at LA in the valley which was a blast - mallibu beach, rodeo drive, hollywood blvd, santa monica blvd, citywalk, etc

right now and for the remainder of this week i am in the OC and its been great fun....

ok as for the workout, i didnt do anything else because at the 247 fitness center i went to was jam packed and all the machines were taken so i did one RP set with 185 on inclne hammer strength of 8+5+2=15 and then one RP set with 315 on the hammer strength rows for 8+3+1=12

i think today was good and i am thrilled about the 225 squats but im gonna be repeating them next monday because i couldnt get all my lifts in. but hey: its a fucking new PR!

Week 8 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Strict Military Press 3 x 5
W8 --->>> 95 lbs

Deadlifts 1 x 5
W8 --->>> 230 lbs
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake

Overall Impression:

boring session.....but it was done with great form and im happy

Week 8 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

9:45 am --->>> coffee + baegels + protein shake + yogurt
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + banana
8:00 pm --->>> 2 scoops weightgainer + 3 BCAA + 3 yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

ok this was an amazing workout. i cant believe i nailed 220 lbs on the squats.

the bench press was difficult and ive been stuck on it this entire month. 4 weeks. but i am glad i stuck to it. i can tell u set 5 was expected to be difficult. but i kept telling myself "look at the ceiling. dont move ur eyes off. breathe in. look up. breahte out. feet planted straight. no moving. no moving. breathe in. look up. look. up. and so on and so forth. i cant believe i got all 25 reps.

the rows went good as well. nothing new.

great workout so far. im happy.

Week 7 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs

The Accessory Lifts:

Floor Skull Crushers
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

9:40 am : bacon, eggs, cheese and coffee and weightgainer
11:30 am : baegels
1:45 pm : turkey sandwich with cheese
2:45 pm : whey + banana + yogurt
5:00 pm : weightgainer + 3 BCAA + yogurt
8:30 pm : fries, a very healthy roasted beef burger, and a chocolate cake
10:00 pm : chicken sandwich

Overall Impression:

PRs for bench and squat.....

i made a mistake while squatting which i want to kick myself in the pants for. i have thins thing that when i go down my bar must try to be very very close to the safety pins because in my head it means im A2G. but, with a 295 lbs load, if i try to do that, my back rounds and thats what happened. i could have been seriously injuried but i wasnt. if i do this again, im gonna kick myself. really. im very pissed about this because doing the squat a2g with good form is something itake pride in.

bench was awesome. i read the chapter on the bench press from starting strength and im gonna do a write-up on that later tonight. i am very very proud of myself. this is a clean new PR and no one can take that from me. and no spot whatsoever - except when i failed and got stuck on the 4th rep.

vids will be pm'ed asap.

have a great weekened everyone.