Week 5 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
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

Flat Bench Press
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
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
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
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

9:40 am : bacon, eggs, cheese and coffee
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
3:45 pm : apple
5:00 pm : whey + banana
7:00 pm : weightgainer + 3 BCAA
8:30 pm : going out somewhere

Overall Impression:

regular workout.....PRs all over...im happy...well ot quite

this week has been draining like hell.....ive had 4 mid terms, 3 2 hour long meetings, and im making 2 movies which are in pre-production stage ...

so i forgot to do a lot of shit this workout which pissed me off....

for example, i didnt do my shoulder warmup therefore on rep 4 of my squats, my shoulder felt awkward, and i shifted my load and that messed up rep 5.

similarly, i didnt do my leg stretches on monday and wednesday and my bench got fucked when i wnet for a 5RM...i got 4 reps and then on the 5th i got screwed.

next week i am gonna attempt 275x6 and 185x6 making them clean records.

but im glad this week is over and im progressing through week 5

to be honest, im not so upset because my goal is to progress on monday...and as long as im doing that im happy

peace

Sentinel

ps: bodyweight has hit 185

also, i shaved my chest and stomach for the first time in my life and im feeling damn wierd....:(

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.