Week 14 - Friday - MEDIUM Day
The Basic Lifts:
The Basic Lifts:
DE Olympic Squats @ 50% of 1RMThe Accessory Lifts:
W14 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
Olympic Squats
W14 --->>> 295 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 295 lbs x 4 reps
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
W14 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest
Flat Bench Press
W14 --->>> 195 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 195 lbs x 3 reps
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
W14 --->>> 5 + 3 + 2 = 10
W13 --->>> n/a
W12 --->>> 5 + 3 + 2 = 10
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
W14 --->>> 6,395 lbs
W13 --->>> n/a
W12 --->>> 6,200 lbs
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
Floor Skull CrushersDiet:
W14 --->>> 70 lbs @ 1 set x 10 reps
W13 --->>> n/a
W12 --->>> n/a
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
W14 --->>> BW @ 1 set x 25 reps
W13 --->>> n/a
W12 --->>> BW @ 1 set x 20 reps
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
W14 --->>> BW @ 2 sets x 12 reps
W13 --->>> n/a
W12 --->>> BW @ 2 sets x 10 reps
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
lots of meat......way too much i think....Overall Impression:
ok i got tons of stuff to discuss here. firstly, i wasnt gonna go workout but i decided to last minute and im not sure whether i regret it or not because monday's workout will tell me if i regret it or not. if i do regret it, i will not go the coming friday and instead only go next friday (week 16). the main reason i went today was to check whether my fluke squat of 295x4 still holds true or not. i guess it does. this means my 1RM is now 335 lbs. i just added 35 lbs to my lift in 14 weeks but if i consider where i was before, i went from 245x6 to 295x4 with better form on 295. i guess thats pretty good. ok, videos were taken and they will be pm'ed/put up out here soon enough.
moving on to specific details:
Squat: im not sure if me doing this exercise was good or not. warm-ups and DE sets and ramp sets were fine. i just hope that my 295x4 thing doesnt fuck up monday's progress because then im gonna cry
Bench: one more rep. thats all i needed. DAMNIT! i guess i have no choice but to pull off 195x5 next week. i think it will be possible. there were some minor problems i faced or rather mistakes i made today for this lift. i will better explain them when i send the vids. for example, i wasnt as under the bar as i like to be, my grip was a little off and my feet werent firmly placed on the floor. and i messed up my breathing once.
diet: ok so i have been doing a little bit of experimenting with my diet off late. actually, this whole week and so far every single workout has been great with my pre-workout diet. so, here is what i ate 1 hour before my workout: popcorn, protein shake, banana and yogurt and 5 BCAAs. then around 20 minutes after eating thsi on every single day ive been feeling very sleepy. but, after 1 hour when i am sipping my protein shake, i am fucking ready to rocki think this is good. now i need to figure out about post workout. oh well, baby steps all the way...
overall, im happy. new PRs on both lifts because i didnt go completely a2g before on the squats. but the vids will speak for themselves.
thanks for reading everyone and make sure y'all have a great weekend
so i will dine in my room tonight 
its very demotivating. plus, i have to do another 2 page paper for tomorrow, a final draft of my 26 page paper for friday and i plan on making 1-2 more movies over the weekend and the next before school closes. they are just recreational movies and i just wanna give it a shot