Week 11 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W11 --->>> 170 lbs
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)

Strict Military Press 3 x 5
W11 --->>> 100 lbs
W8 --->>> 95 lbs

Deadlifts 1 x 5
W11 --->>> 235 lbs
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
W11 --->>> 4,375 lbs
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
W11 --->>> n/a
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
W11 --->>> 25 lbs @ 2 sets x 12 reps
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:

poor poor diet

Overall Impression:

shoulders are feeling great.....friday is gonna be fun

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