Week 10 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
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
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
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

Leg Raises
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

11:00 am --->>> weightgainer + coffee
12:00 pm --->>> turkey wrap
2:00 pm --->>> yogurt
3:00 pm --->>> tuna salad
5:30 pm --->>> weightgainer 2 scoops
7:00 pm to 8:30 pm --->>> gatorade mixed with 2 scoops of whey
8:45 pm --->>> 4 BCAAS + yogurt
9:45 pm --->> turkey sandwich
11:30 pm --->>> chicken salad

Overall Impression:

spring break is over. most unfortunately. my trip to LA was fantastic and those of u who have me as friends on facebook have no doubt seen the pics i had a great time.

ok as for the workout: PRs all over. all over.

now the individual breakdown:

squats: i wasnt feeling it today. i dunno why but although i got in all 25 reps, im not too happy with 225. i mean its a PR and all but i dunno i think my form was 90% ok but i just wasnt feeling it. usually squats is something i love and i do it flawlessly and i dont even need to think like i do during the bench press. today it was the other way around and im not happy with that. but hey 225 for 5x5 is a PR and now i have to make sure i can increase it next week or else....

bench press: i am thrilled. form was great except of set #4. i got in all 5 reps, but i had to stop. i did 3 reps and the 3rd rep was hell. i refused to have a spot because i want to learn to do this shit on my own. so i racked it and took a deep breath and unracked it and did my last 2 reps with perfect form. im gonna keep this same weight of 165 next week. im happy that ive finally managed to get this far inspite of my shoulder injury. this reminds me: i have to stop slacking on the rehab...

js rows: great form and felt good. i realized after the workout that i had to take a video for Penguin but i forgot. sorry. ill take the video on friday. i can actually feel the carry over of this lift onto the bench press. doing rows where ur back is parallel to the floor and deweighting the bar onto the floor every rep is painful. at first this lift was difficult for me because i didnt know where to grip the bar because i didnt have 100% painless shoulder flexibility. but thanks to regular rehab (apart from last week) eveyrthing is fine now nad i know how to grip it and make it explode to my chest.

overall im happy. this was week 10. i think im gonna be dead by the time i hit week 16.

thanks for reading guys. have a great week ahead.

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