Week 5 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

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

JS Rows 5 x 5
S5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
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
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

Flat Crunches
W5 --->>> n/a
W4 --->>> BW @ 2 sets x 20 reps
W3 --->>> BW @ 2 sets x 20 reps
W2 --->>> BW @ 2 sets x 15 reps
W1 --->>> n/a

Reverse Hyperextensions
W5 --->>> n/a
W4 --->>> 30 lbs @ 2 sets x 15 reps
W3 --->>> 30 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
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) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

ok lots to talk about today

firstly: no vids possible coz my gym was jam-packed with big football guys

squats were great....i felt fantastic doing them and im very happy

bench was good too.....good form....but im gonna be hanging onto this weight for some more weeks....

js rows: felt great....im so glad ive started doing these and i think resetting the weight was the best thing i did....the carryover of this onto bench is definitely the shit lol

i didnt do any accessories coz this week im taking a break from doing them....they're fucking my deads so ive dropped them for the time being till i get back onto the horse in respect to deadlifts.....i think after DC i burnt myself out on those and now im starting all the way from scratch...

lastly: great workout....ate tons of food tday so im happy....

if i may ask: is it ok for me to consume 1 slice of pizza a day? because if i follwo the exact diet i have layed out above, i get all my cals and its completely economically efficient. what do u think?

on the whole: great session. im happy. oh, and i hope everyone remembers: week 4+ (including week 4) is PR domain...i wont be repeating this