Week 15 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W15 --->>> 245 lbs
W14 --->>> 240 lbs
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
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
W15 --->>> 180 lbs
W14 --->>> 175 lbs
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
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
W15 --->>> 140 lbs
W14 --->>> 135 lbs
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
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
W15 --->>> 14,125 lbs
W14 --->>> 13,750 lbs
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
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
W15 --->>> 80 lbs @ 3 sets x 8 reps
W14 --->>> 70 lbs @ 4 sets x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
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
W15 --->>> BW @ 2 sets x 15 reps
W14 --->>> BW @ 1 set x 15 reps
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
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
W15 --->>> 45 lbs @ 1 set x 20 reps
W14 --->>> 25 lbs @ 1 set x 25 reps
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
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:

tons of food. i got everything in today. all the macros + micros lol...

Overall Impression:

today was a good and a bad session. well hold on: today was a shitty day but today;s workout was great. get me?

squat: i was fucked. i have taken a video of my last set because trust me: i was dead. doing 25 reps with 245 was killer. im so glad i have only 1 more week left. also, i have this strong feeling that the reason why today was shit was because of the friday workout. so my plan is that i will be doing only DE work this friday and i will aim for a new 5RM of 295 lbs the week after. if it doesnt happen its fine: we are all sure my 4RM is 295 so not much to lose. i have taken a video of my last set. i will pm it later. tomorrow evening sometime.

bench: i didnt not complete this in 5 sets. i did 5+5+4+4+4+3. but everything was on my own. form was shitty because i didnt feel like lifting. today hasnt been one of the best days of my life and it greatly affected my workout.

rows: done with the usual good form.

overall: im happy with the workout. i did well. next week im going to try 250, 180 and 145 for squat, bench and rows respectively. the day has been kinda shitty. hopefully tomorrow will be better.

have a good week people

peace

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