Week 16 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W16 --->>> 250 lbs
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
W16 --->>> 180 lbs
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
W16 --->>> 145 lbs
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
W16 --->>> 14,375 lbs
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
W16 --->>> 80 lbs @ 4 sets x 8 reps
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
W16 --->>> BW @ 2 sets x 20 reps
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
W16 --->>> 45 lbs @ 1 set x 25 reps
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:

good diet for today. i cant remember it though. i do remember i had 4 meals in before the workout and i have started having cottage cheese before sleeping every day so i am happy

Overall Impression:

the last monday workout of the texas method

Squat: i was fine until the 5th set. the first 4 were fine. i got in 4x5 perfect. then, after the 4th set i took like a 10 minute break (i was talking to a few friends about this coming Friday's plan) and on rep 4 the bar hit the safety bars because i didnt breathe in correctly and my back rounded and i got stuck. so i left it there, took off all the plates, picked it up, put it back on the rack, waited to catch my breath and got in 2 more reps to total it at 25 reps. im not really all that disappointed..i should be, but im just not. its fine. i know my 5x5 max at this time is 245 lbs. i would like to say 250 but it wasnt clean and im not too hell bent on it in the first place. 245 is nice and im happy. but i could have done 250 if u know what i mean....;)

bench press: fucking amazing. got all 25 reps in 5 sets of 5 reps. new 5x5 max and i am very very happy.

rows: these were fine and im thrilled.

today;s workout was good and i am happy to say i have progressed so well on the Texas Method even after my injury. as for the rest of the week....

this is finals week :( and i dont know whether i want to workout anymore. i might just do wednesday and then for friday i plan on doing only DE for squats and ME for bench. im tired of squatting straight for 16 weeks and i am looking forward to my week off next week. 16 weeks without a single break is killer and i need an off week to get motivated again. ofcourse, since im going back home and im gonna be meeitng my gf i dont think i will be motivated which is fine since this summer im only maintaining my maxes

i hope everyone is having a good day, thanks for reading guys and have a great week ahead

stay safe

peace

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