Week 15 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W15 --->>> 170 lbs
W14 --->>> 170 lbs
W13 --->>> 170 lbs
W12 --->>> n/a
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
W15 --->>> 110 lbs
W13 --->>> 105 lbs
W11 --->>> 100 lbs
W8 --->>> 95 lbs

Dumbbell Rows 2 x 5
W15 --->>> 100 lbs
W14 --->>> 85 lbs
W13 --->>> 80 lbs

TOTAL POUNDAGE
W15 --->>> 4,350 lbs
W14 --->>> 4,450 lbs
W13 --->>> 4,075 lbs
W12 --->>> n/a
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
W15 --->>> 60 lbs @ 2 sets x 10 reps
W14 --->>> n/a
W13 --->>> 40 lbs @ 1 set x 15 reps
W 12 --->>> n/a
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
W15 --->>> 25 lbs @ 2 sets x 12 reps
W14 --->>> 25 lbs @ 1 set x 12 reps
W13 --->>> 25 lbs @ 1 set x 12 reps
W12 --->>> n/a
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:

good

Overall Impression:

sorry, i was too lazy to log this in yesterday

workout was good. i dont know why i did a jump from 85 to 100 on the rows. wierd. i just felt like it so i lifted that much. sorry.

otherwise the workout was good.

i have read that mark insists on OH work being done more than bench work to get a good bench so in my upper-lower i will be using this.

the plan for tomorrow is simple. for squats, only DE work. no ME work. i want to do 250x5x5 on monday and i cant afford my legs to be weak. for bench, its the same usual routine. other than that nothing new

i cant believe i am week 15 of this program! wow.....and to think i used to want to change programs on a bi-weekly level! all thanks to my mentor Eric who has convinced me to stick to one program. and of course, without a question - to u guys for keeping me on track

thanks for reading

i hope everyone is having a good week

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