The Basic Lifts:
Olympic SquatsThe Accessory Lifts:
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
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
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12
TOTAL POUNDAGE
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs
Floor Skull CrushersDiet:
W4 --->>> 50 lbs @ 3 sets x 10 reps
Leg Pull-Ins
W4 --->>> BW @ 1 set x 25 reps
Oblique Crunches
W4 --->>> BW @ 1 set x 20 reps
9:40 am : chicken sandwhich with weightgainerOverall Impression:
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
3:45 pm : apple
5:00 pm : whey + banana
7:00 pm : weightgainer + 3 BCAA
8:30 pm : going out somewhere
first: videos will be pm'ed in a short while
secondly: i did squats 275 x 4 but on rep #3 or #2 some chick called for me and i got distracted like an asshole and didnt go fully a2g. u'll see in the videos.
thirdly: i did my bench press 185 x 4 but on rep #2 i forgot to rip the bar apart. instead i just pushed it in and therefore i got stuck somewhere near lockout. but reps 3 and 4 and 1 were mine and only mine. so it was an improvement from last week for those of u who remember the vids.
fourthly: my bodyweight is stuck at 182and im happy
lastly: it was a good session where everything went as planned.
i forgot to add this a while ago but from now on everything is a PR. week 4 monday was full of PRs. today had a bench PR and i reached my old squat PR which ihavent been able to do off late because of my shoulder problem. so im tres happy
time to have a great friday night out
bye bye ppl
