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