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Week 12 - Friday - MEDIUM Day

The Basic Lifts:

DE Olympic Squats @ 50% of 1RM
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest

Olympic Squats
W12 --->>> 295 lbs x 4 reps
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
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

DE Flat Bench Press @ 50% of 1RM
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest

Flat Bench Press
W12 --->>> 195 lbs x 3 reps
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
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
W12 --->>> 5 + 3 + 2 = 10
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
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
W12 --->>> 6,200 lbs
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
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
W12 --->>> n/a
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
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
W12 --->>> BW @ 1 set x 20 reps
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
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
W12 --->>> BW @ 2 sets x 10 reps
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

lots of meat......way too much i think....

Overall Impression:

im happy

new PRs on squats and bench. next week the goal is to hit 295x5 and 195x5 for squat and bench respectively. im very very happy.

have a great weekend everyone!

Sentinel

ps: sorry, but im in a rush right now....ill pm the vids to ppl later tonight

peace

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Week 13 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
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
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
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
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
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
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
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:

9:00 am --->>> cofee + weightgainer + chicken salad
12:00 pm --->>> chicken salad
2:00 pm --->>> chicken salad + beef sandwich
3:30 pm --->>> pizza + yogurt
6:00 pm --->>> gatorade during workout
7:50 pm --->>> 6 BCAAs + weightgainer
8:15 pm --->>> turkey sandwich
9:30 pm --->>> tuna salad
12:00 am --->>> chicken salad

Overall Impression:

fucking insane workout......

squat: it was killer....my thighs were about to explode....fuck...i dunno how much more i can progress.....it was really really really difficult

bench press: i cant believe it....i got 175 for the first 3 sets clean. then i did 4 reps on set 4 and 3 reps of set 5 so i did a 6th set of 3 to get in 25 reps total. im gonna carry over this weight next week and aim for 25 in 5 sets of 5 reps.

rows: getting closer and closer to 135

overall, im very pleased. but today was a long workout. 90 minutes easy. squats were the most difficult. well, only 3 more weeks of this left...i might do a carry over next week or perhaps i might do 5x3 with 240 and then 5x5 with 240 the week after to top it all off with a 245 for 5x5 in the last week (as is my goal)

bench press i am pretty happy. i think ill manage to get a 185 for 5x5 if im lucky. but my goal is 180. lets see...

rows are going great....im so glad i cut back on the load in the earlier weeks....

well, my body is hurting like hell and im wishing i had the weekend instead of school hahahha

thanks for reading everyone, have a great week ahead

peace

Week 13 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
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
W13 --->>> 105 lbs
W11 --->>> 100 lbs
W8 --->>> 95 lbs

Dumbbell Rows 2 x 5
W13 --->>> 80 lbs

TOTAL POUNDAGE
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
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
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:

1:00 pm --->>> stir fried food cooked in water + fried rice + baby corn + chicken + shrimp + tofoo + orange sauce + mushrooms, etc...
3:00 pm --->>> coffee + weightgainer (in coffee) + cheese cake
5:00 pm --->>> weightgainer
7:00 pm --->>> 5 BCAAs + cheese cake (i couldnt resist)
8:30 pm --->>> chicken salad
10:00 pm --->>> turkey sandwich plus apple
12:00 am --->>> potato salad
1:00 am --->>> chicken salad

Overall Impression:

today;s workout was pretty good

alright, so i have been feeling some lower back tightness whcih i am ussed to getting whenever i do squats so often...

so, today was exceptional for several reasons. not because i woke up at 1:00 pm because thats normal

squats: these were good. i took a short pause at the bottom. ive noticed that i hardly have any leg soreness these days.

military press: felt great. i did something different today. i havent read SS the chapter on press (whcih i will asap), but today i approached this lift like how i do for the bench press. i kept my shoulder together and my core tight and my back hard. the result? 105x5x3 felt effortless im happy

rows: ok so i was supposed to do deads. but over the last 12 weeks we have all observed that while my bench and squats are improving, deads are not. so, i have decided to drop them at the moment. they were 355 a while ago. since my squats have improved my deads are probably even more but im gonna underestimate them and keep my 1RM for these as 355. i think its safe to do that. SO, i was in a dilema about what to add in here. mind u, this all occured in the gym. so i thought, hell why not do SLDLs or RDLs? but i didnt want to take the risk of over working my hams and then ending up with Friday's workout getting fucked. so i decided to do DB Rows deloading the DB on the floor after every rep. ive heard this is good and i thought 2x5 for this cant hurt, right?

acessory work: decided to do this today because of lower back issues. my back is fine now. i also did a SHITLOAD of stretching. im perfectly fine now. i have been icing my lower back for the last 4-5 days. after today;s workout i dont think i need to do any of that. im fine and @ 100% atm. hopefully.

so, ppl, i hope everyone's week is going good. today;s session was great and im looking forward to friday to improve my form on the squats even if it means compromising reps and adding some reps to my bench press

have a great week people

peace

Week 14 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
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
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
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
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
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
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
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:

i dont remember....i just know i ate a LOT of food and my preworkout meal consisted of a banana, a protein shake and popcorn and i had a lot of energy throughout my workout. so im happy. im gonna eat a LOT of food tonight as well...

Overall Impression:

today was a good day overall. i finished a 16 page essay. i have another 20 pages of it still left and im gonna do them tonight.....and im enjoying writing every word

as for the workout: PRs all fucking over!!!

Squat: felt good. apparently taking the friday off last week helped me. but to be honest, i missed last friday;s workout so i could go out with my friends....however, the bright side (actually both sides are bright ) is that i progressed today, my lower back pain is 99% gone, and my inner thigh muscles which have become very sore and tight have become free - somewhat. i still need to rest these muscles but i have only 2 more weeks to go so im gonna push myself. what i did do today while squatting was that i changed my technique. i tightened my back just like i would if i was going a bench press and i unracked the bar perfectly. i didnt take a very wide stance as is my usual style. instead, i took one which is just a little more than shoulder width and i kept my abs tight and i sunk as low as i could. this small minor change kept the pressure off my lower back (which was tight) and my hip flexors. and i did go a2g and my form was spot on, but the pain wasnt as much. plus, in my warm-ups, i do these leg curving exerice where i spin my legs like i did when i was doing judo and that kind of helps me. either way, its not very serious so dont worry ppl

bench press: 25 reps in 5 sets! im so happy....everything went fine

rows: 1 plate. soon, ill have a second one there to make the first one comfortable

everyone, have a great week and i wish everyone the best of luck in everything they do

thanks for reading

peace

Its important to keep a balanced social life, good to see your having some fun anuj. Good work in the gym too, keep on it homie.

__________________
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.

thank you, sir

Week 14 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
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)

Push Presses 2 x 5 ; 1 x 10
W14 --->>> 145 lbs ; bar

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

TOTAL POUNDAGE
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
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
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:

virtually starved today coz i had a huge exam. but im gonna be spending tonight eating my heart's content because i have tons of chicken and roast beef and salad and veggies lying around so i will dine in my room tonight

Overall Impression:

no more push presses for me. im gonna be focussing on strict militaries for the last 2 weeks of this program. today was a boring session and i did not want to workout but i dragged my ass to the gym.....i should have taken an off....im dead beat from studying for a test which i and my whole class (which comprises of 6 more students) are going to be failing :( its very demotivating. plus, i have to do another 2 page paper for tomorrow, a final draft of my 26 page paper for friday and i plan on making 1-2 more movies over the weekend and the next before school closes. they are just recreational movies and i just wanna give it a shot

hope everyone is having a good week. i know ive been busy

Week 14 - Friday - MEDIUM Day

The Basic Lifts:

DE Olympic Squats @ 50% of 1RM
W14 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest

Olympic Squats
W14 --->>> 295 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 295 lbs x 4 reps
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
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

DE Flat Bench Press @ 50% of 1RM
W14 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest

Flat Bench Press
W14 --->>> 195 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 195 lbs x 3 reps
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
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
W14 --->>> 5 + 3 + 2 = 10
W13 --->>> n/a
W12 --->>> 5 + 3 + 2 = 10
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
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
W14 --->>> 6,395 lbs
W13 --->>> n/a
W12 --->>> 6,200 lbs
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
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
W14 --->>> 70 lbs @ 1 set x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
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
W14 --->>> BW @ 1 set x 25 reps
W13 --->>> n/a
W12 --->>> BW @ 1 set x 20 reps
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
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
W14 --->>> BW @ 2 sets x 12 reps
W13 --->>> n/a
W12 --->>> BW @ 2 sets x 10 reps
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

lots of meat......way too much i think....

Overall Impression:

ok i got tons of stuff to discuss here. firstly, i wasnt gonna go workout but i decided to last minute and im not sure whether i regret it or not because monday's workout will tell me if i regret it or not. if i do regret it, i will not go the coming friday and instead only go next friday (week 16). the main reason i went today was to check whether my fluke squat of 295x4 still holds true or not. i guess it does. this means my 1RM is now 335 lbs. i just added 35 lbs to my lift in 14 weeks but if i consider where i was before, i went from 245x6 to 295x4 with better form on 295. i guess thats pretty good. ok, videos were taken and they will be pm'ed/put up out here soon enough.

moving on to specific details:

Squat: im not sure if me doing this exercise was good or not. warm-ups and DE sets and ramp sets were fine. i just hope that my 295x4 thing doesnt fuck up monday's progress because then im gonna cry :(

Bench: one more rep. thats all i needed. DAMNIT! i guess i have no choice but to pull off 195x5 next week. i think it will be possible. there were some minor problems i faced or rather mistakes i made today for this lift. i will better explain them when i send the vids. for example, i wasnt as under the bar as i like to be, my grip was a little off and my feet werent firmly placed on the floor. and i messed up my breathing once.

diet: ok so i have been doing a little bit of experimenting with my diet off late. actually, this whole week and so far every single workout has been great with my pre-workout diet. so, here is what i ate 1 hour before my workout: popcorn, protein shake, banana and yogurt and 5 BCAAs. then around 20 minutes after eating thsi on every single day ive been feeling very sleepy. but, after 1 hour when i am sipping my protein shake, i am fucking ready to rock i think this is good. now i need to figure out about post workout. oh well, baby steps all the way...

overall, im happy. new PRs on both lifts because i didnt go completely a2g before on the squats. but the vids will speak for themselves.

thanks for reading everyone and make sure y'all have a great weekend

Dude do you know how difficult it is what you are doing? Hitting a PR and then adding a rep to it every week in this setup is a huge accomplishment. I told you to do it because I figured you could all the while knowing it would drive me into the ground at the level I'm at. What you did on bench was great and I doubt that all the tiny little details in the world would have made you push out another rep. Even if you hadn't added a rep this week it wouldn't have mattered much in the grand scheme of things.

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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.

well, when u put it like that.....yeah it is pretty good. i was just going through the progress ive written and i saw i have gone from 275x1 to 295x4....pretty good. im happy

thats true. but i wanted it and the reason why i didnt get it was coz i set it up all wrong!!!

my goal is to go from here: to here:

haha

thanks for the advice Eric

Anuj