Week 10 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Push Press 2x5, 1x10
W10 --->>> 140 lbs, bar
W7 --->>> 135 lbs, bar
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W10 --->>> 225 lbs
W9 --->>> n/a
W8 --->>> 230 lbs
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

12:00 pm --->>> weightgainer shake + bagels + coffee
2:30 pm --->>> chicken sandwich
3:30 pm --->>> pizza
5:00 pm --->>> yogurt
7:00 pm --->>> weightgainer
7:30 pm to 8:45 pm --->>> gatorade with 2 scoops protein during workout
9:00 pm --->>> 4 BCAAs
10:00 pm --->>> chicken sandwich
11:00 pm --->>> yogurt
12:00 am --->>> turkey breast (alone)

Overall Impression:

new PR on Push Presses

ok so i got some stuff to talk about:

squats: my lower body is very very sore after monday's gruelling session. 2 plates for 5x5 = 25 reps total is no joke and is a downright killer. but after today's workout and the fascia stretches plus the other yoga stretches and the stretches i learnt when i was doing judo are making me feel much better. i dunno why but i have this feeling that taking last week off has made me forget my squat technique. i dunno why but i am feeling that. i intend to get my shit together for friday's workout though.

push press: felt good. i got the video. ill post it on youtube in a bit and links will be pm'ed later tonight or tomorrow sometime. im happy with this lift. all of my warm-ups for this are military presses - not push presses. and the back off set i do with the bar alone is strict military press and it burns the hell out of my shoulders. i also did my shoulder rehab last night and i think i was a bit too eager about that and they were kinda sore before the workout itself lol...

deadlifts: so i got a plan laid out. i should be hitting 315x5 by the last week of this program hopefully. if i hit a 315x5 as per my calculations thats a new PR and im happy. i dont think this is gonna happen but i plan on pushing myself for this.

ive also been listening to 3 songs and as per my playcount they are all at 300. i first started listening to them on the new iTunes yesterday. yes, in 1 day i heard these 3 songs 300 times each and they're playign right now as i type this:
"Call me when your sober" by Evanescense
"My Sacrific" by Creed
"Everybody's Fool" by Evanscense

thanks for reading guys. i hope everyone is having a good week. i have 1 more working day and then the usual 3 day weekend (as per my shedule of classes i get off on thursday )

peace

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