Week 1 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats

Warm-Ups:
free-hand front squats: BW x 25
regular squats: barbell x 15, 135x5, 185x1, 225x1

Work Sets:
245 lbs x 1 rep
265 lbs x 1 rep
275 lbs x 1 rep
185 lbs x 10 reps

Flat Bench Press

Warm-Ups:
bar x 15
135 x 5
155 x 2

Work Sets:
185 lbs x 2 reps
165 lbs x 1 rep x 5 sets
135 lbs x 6 reps

Pull-Ups 3 x failure
TT --->>> 5 + 4 + 3 = 12
LT --->>> 3 + 3 + 3 = 9

TOTAL POUNDAGE
TT --->>> 6615 lbs
LT --->>> 4400 lbs

The Accessory Lifts:

Sit-Ups
TT --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
TT --->>> 17.5 @ 1 sets x 15 reps

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 set x 10 reps

Diet:

9:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist again)
2:00 pm --->>> LOTS of chineese. my stomach was bloated.
5:15 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:45 pm --->>> 3 BCAA pills
7:15 pm --->>> 2 sccops whey + 1 BCAA pill
8:00 pm --->>> large chicken grilled sanwhich with lots of fries and coke

Overall Impression:

ok today was a good session. my oly squats were fantastic and i am so damn happy to know that my strength is returning. 275 x 1 was a masterpiece. i wish my gym wasnt so crowdned with the frat boys and the football team that i could have taken a video...i met an interesting dude today (i knwo that sounds gay but ill explain later)

diet was ok....im just trying to eat as much as i economically can....my weight however has gone from 182 to 180...thats ok really...im just making an observation...im not here to bulk/cut on this program. i dont want to confuse goals: i am eating to lift heavy. period. what happens happens.

ok so i met this dude today at the gym.....ive seen him plenty of times before and we usually just nod to each other a hi...he's like 5'10 200+ lbs and im 5'7 @ 180...so yeah: he's massive compared to me....well, he was doing safey bar low box squats with 4 plates on each side (aka 425 lbs) for reps and i happened to notice because apart from him and me everyone was ebnch pressing with 135 lbs (yes thats why Trinity has a D3 football team) and i needed a spot for my bench....so i ask him to help me out coz he seems to know what he's doing....

ok so he walks over and helps me with the 185. then we begin talking (coz im a really friendsly guy - and thats not meant in a gay way) and i learn that he's been lifting for the last 9 years (he's 26 years old) and he just graduated with a degree in weightlifting/exercise (put some technically correct word here coz i don remember his exact words) and he's a certified powerlifting coach who works with UT SA....well, he asked me if i wanted any tips in bench pressing and i was like hell yeah coz my bench sucks balls.

so he gave me the following tips:
1.) lower back MUST be tight (i knew this one)
2.) he likes to press against the sides of the powercage while he's lying down so that his shoulder blades retract fully (i didnt know this part)
3.) when he grips the bar his goal is to pull it apart. this is difficult to explain i words but ill try. the deal is to push outwards while gripping the bar tight.
4.) not to descend after clearing it right away (i read this right now in kethnaab's rippetoe FAQ)

well, these tips were just great and i am so fucking happy that i have finally learnt how to bench correctly. so i used his princples and i did the 5 singles on the flat bench with 165...easy as hell....i could have easily pulled off a 3x5 with that weight but i refrained because i have no intention of increasing my poundage today and reduce it next week lol...

so i know this is anti-climatic for some of u who would have loved to rib me on this but bottom line is: i learnt how to bench press correctly and that is something pretty big for me considering i have a 1RM of less than 200 with a Deadlift 1rm of 365 and oly squat of 300.

oh, and after my workout i spoek to him for a few minutes on different techniqes and i took a shot in the dark and told him that by the looks of his exercise selection of today id say he was doing Westside...well, he laughed and said he was on Westside...so guys: i guess reading all those articles on www.westside-barbell.com finally paid off...

the only sad thing about this is that the whole fucking gym was so full today that i couldnt video tape my lifts...oh well, next week and those who will get the pm with the links know urselves so no probs there

peace

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