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Week 7 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs

The Accessory Lifts:

Floor Skull Crushers
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

9:40 am : bacon, eggs, cheese and coffee and weightgainer
11:30 am : baegels
1:45 pm : turkey sandwich with cheese
2:45 pm : whey + banana + yogurt
5:00 pm : weightgainer + 3 BCAA + yogurt
8:30 pm : fries, a very healthy roasted beef burger, and a chocolate cake
10:00 pm : chicken sandwich

Overall Impression:

PRs for bench and squat.....

i made a mistake while squatting which i want to kick myself in the pants for. i have thins thing that when i go down my bar must try to be very very close to the safety pins because in my head it means im A2G. but, with a 295 lbs load, if i try to do that, my back rounds and thats what happened. i could have been seriously injuried but i wasnt. if i do this again, im gonna kick myself. really. im very pissed about this because doing the squat a2g with good form is something itake pride in.

bench was awesome. i read the chapter on the bench press from starting strength and im gonna do a write-up on that later tonight. i am very very proud of myself. this is a clean new PR and no one can take that from me. and no spot whatsoever - except when i failed and got stuck on the 4th rep.

vids will be pm'ed asap.

have a great weekened everyone.

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Let me get a look at that vid anuj, I wanna see that bench homie.

^^^ ok sir,

here u go:

[media]http://www.youtube.com/watch?v=A4lchlFe5qo[/media]

[media]http://www.youtube.com/watch?v=HkCz7tnosik[/media]

Anuj

Nice work on the squats, lookin good.

the bench video was interesting, your second to last rep you didnt even look like you were working, and the last one you could barely get it off your chest. When you do fail on a rep, is that how it usually happens? Its just odd to me, if I barely struggle on a rep, then miss the next one, its not because I wasnt strong enough, there has to be another factor.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

I've noticed that with Anuj for a while. I think it's part of his original fear with bech press. I agree, it's unusual and I can't figure out what it's about.

HMMM...now that I've studied it once again I'd say it looks pretty normal. His problem right now is off the bottom. Once he gets past one quarter of the way or a little more he has no problem getting the load up. If you look at the bottom part of that second and third rep you can see that he IS struggling succesively harder at the bottom on each on so it makes sense if he fails off the bottom on the fourt attempt.

But I have noticed what you are saying in the past with him.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I've only had it happen to me a few times, and when it does, its always a mental thing. I either got to cocky and let my form go (doesnt seem to be the case here), or some smokin TNA walked by (could be the case though i doubt it), or I mentally give up because I dont expect to be able to do it (cant speak for anuj on that front).

If that does happen to be the case, I'm sure we can help fix it.

im scared of the bench press. its my most hated lift of all time and i hate it. and im scared of it.

Look at my edit to my post and watch the video again. It all looks pretty kosher now that I've looked more closely.

However, we've spoken recently in this journal about Anuj's backing off instead of pushing harder during failure. That's the fear he's talking about.



But he is making great progress on the bench here.

Hmm a sticking point at the bottom, and in the mind. interesting. I'm sure we can cure both, no worries anuj, just keep workin hard.

Week 8 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
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
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
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
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
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
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
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:

9:45 am --->>> coffee + baegels + protein shake + yogurt
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + banana
8:00 pm --->>> 2 scoops weightgainer + 3 BCAA + 3 yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

ok this was an amazing workout. i cant believe i nailed 220 lbs on the squats.

the bench press was difficult and ive been stuck on it this entire month. 4 weeks. but i am glad i stuck to it. i can tell u set 5 was expected to be difficult. but i kept telling myself "look at the ceiling. dont move ur eyes off. breathe in. look up. breahte out. feet planted straight. no moving. no moving. breathe in. look up. look. up. and so on and so forth. i cant believe i got all 25 reps.

the rows went good as well. nothing new.

great workout so far. im happy.