Week 13 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W13 --->>> 170 lbs
W12 --->>> n/a
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
W13 --->>> 105 lbs
W11 --->>> 100 lbs
W8 --->>> 95 lbs

Dumbbell Rows 2 x 5
W13 --->>> 80 lbs

TOTAL POUNDAGE
W13 --->>> 4,075 lbs
W12 --->>> n/a
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
W13 --->>> 40 lbs @ 1 set x 15 reps
W 12 --->>> n/a
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
W13 --->>> 25 lbs @ 1 set x 12 reps
W12 --->>> n/a
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:

1:00 pm --->>> stir fried food cooked in water + fried rice + baby corn + chicken + shrimp + tofoo + orange sauce + mushrooms, etc...
3:00 pm --->>> coffee + weightgainer (in coffee) + cheese cake
5:00 pm --->>> weightgainer
7:00 pm --->>> 5 BCAAs + cheese cake (i couldnt resist)
8:30 pm --->>> chicken salad
10:00 pm --->>> turkey sandwich plus apple
12:00 am --->>> potato salad
1:00 am --->>> chicken salad

Overall Impression:

today;s workout was pretty good

alright, so i have been feeling some lower back tightness whcih i am ussed to getting whenever i do squats so often...

so, today was exceptional for several reasons. not because i woke up at 1:00 pm because thats normal

squats: these were good. i took a short pause at the bottom. ive noticed that i hardly have any leg soreness these days.

military press: felt great. i did something different today. i havent read SS the chapter on press (whcih i will asap), but today i approached this lift like how i do for the bench press. i kept my shoulder together and my core tight and my back hard. the result? 105x5x3 felt effortless im happy

rows: ok so i was supposed to do deads. but over the last 12 weeks we have all observed that while my bench and squats are improving, deads are not. so, i have decided to drop them at the moment. they were 355 a while ago. since my squats have improved my deads are probably even more but im gonna underestimate them and keep my 1RM for these as 355. i think its safe to do that. SO, i was in a dilema about what to add in here. mind u, this all occured in the gym. so i thought, hell why not do SLDLs or RDLs? but i didnt want to take the risk of over working my hams and then ending up with Friday's workout getting fucked. so i decided to do DB Rows deloading the DB on the floor after every rep. ive heard this is good and i thought 2x5 for this cant hurt, right?

acessory work: decided to do this today because of lower back issues. my back is fine now. i also did a SHITLOAD of stretching. im perfectly fine now. i have been icing my lower back for the last 4-5 days. after today;s workout i dont think i need to do any of that. im fine and @ 100% atm. hopefully.

so, ppl, i hope everyone's week is going good. today;s session was great and im looking forward to friday to improve my form on the squats even if it means compromising reps and adding some reps to my bench press

have a great week people

peace