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Week 4 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
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

Flat Crunches
W4 --->>> BW @ 2 sets x 20 reps
W3 --->>> BW @ 2 sets x 20 reps
W2 --->>> BW @ 2 sets x 15 reps
W1 --->>> n/a

Reverse Hyperextensions
W4 --->>> 30 lbs @ 2 sets x 15 reps
W3 --->>> 30 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

11:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chicken sandwich + pizza slice + apple
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

good workout....ive reset my rows weight because my form on the JS Rows sucked....

but right now im happy with today;s workout...videos will be pm'ed...

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Hey bro, I don't think you need to do ab work three times a week.

One other thing. You don't need back off sets on wednesday of any kind. It won't hurt you as long as you keep it nice and light like that but I doubt with the kind of weight it represents a back off set will make a big difference.

Wednesday has an incredible effect of Friday. Never make the mistake of thinking that a little more volume won't hurt as long as the weights are really light .

I was looking throught my logbook and saw this place where I was running this program (not exactly but essentially the same) and for some unknown reason I had got into this habit of doing 5 sets of squats on Wednesday. It was like a prolonged brain fart . The thing is I had been getting nowhere on Friday.

I had two options. Either Monday wasn't enough or Wednesday was too much. Of course I dropped the squats on Wednesday to 3 sets (and sometimes 2) and Friday picked up again. But keep in mind the 5 sets FELT like nothing much.

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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.

^^^ ok boss. will do right away. also: u have a pm (in a short while)

ok this is a slight update before i post my workout for today:

i am going to be changing my accessory lift order of muscles. the new list is as follows:

Monday - abs
Wednesday - back/hams
Friday - triceps, abs

here is it in more detail:

MONDAY
standing sit-ups on lat pull down machine
leg raises
side bends

WEDNESDAY
pull throughs
reverse hypers

FRIDAY
floor skull crushers
leg pull-ins
oblique crunches

volume will vary accordingly.

i thought this would be important incase anyone is wondering why suddnely my progression starts from week 4 instead of 1 lol

onto the workout....

Week 4 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Military Press 2 x 5, 1x10
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
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
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:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> 3 BCAA pills with banana
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake

Overall Impression:

made some changes to help my progres...hence the drastic drop in poundage LOL

but im happy.....also: vids taken of military press. will be pm'ed soon

peace

Week 4 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
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
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
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs

The Accessory Lifts:

Floor Skull Crushers
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W4 --->>> BW @ 1 set x 20 reps

Diet:

9:40 am : chicken sandwhich with weightgainer
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
3:45 pm : apple
5:00 pm : whey + banana
7:00 pm : weightgainer + 3 BCAA
8:30 pm : going out somewhere

Overall Impression:

first: videos will be pm'ed in a short while

secondly: i did squats 275 x 4 but on rep #3 or #2 some chick called for me and i got distracted like an asshole and didnt go fully a2g. u'll see in the videos.

thirdly: i did my bench press 185 x 4 but on rep #2 i forgot to rip the bar apart. instead i just pushed it in and therefore i got stuck somewhere near lockout. but reps 3 and 4 and 1 were mine and only mine. so it was an improvement from last week for those of u who remember the vids.

fourthly: my bodyweight is stuck at 182 and im happy

lastly: it was a good session where everything went as planned.

i forgot to add this a while ago but from now on everything is a PR. week 4 monday was full of PRs. today had a bench PR and i reached my old squat PR which ihavent been able to do off late because of my shoulder problem. so im tres happy

time to have a great friday night out

bye bye ppl

Week 5 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
S5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
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
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

Flat Crunches
W5 --->>> n/a
W4 --->>> BW @ 2 sets x 20 reps
W3 --->>> BW @ 2 sets x 20 reps
W2 --->>> BW @ 2 sets x 15 reps
W1 --->>> n/a

Reverse Hyperextensions
W5 --->>> n/a
W4 --->>> 30 lbs @ 2 sets x 15 reps
W3 --->>> 30 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
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) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

ok lots to talk about today

firstly: no vids possible coz my gym was jam-packed with big football guys

squats were great....i felt fantastic doing them and im very happy

bench was good too.....good form....but im gonna be hanging onto this weight for some more weeks....

js rows: felt great....im so glad ive started doing these and i think resetting the weight was the best thing i did....the carryover of this onto bench is definitely the shit lol

i didnt do any accessories coz this week im taking a break from doing them....they're fucking my deads so ive dropped them for the time being till i get back onto the horse in respect to deadlifts.....i think after DC i burnt myself out on those and now im starting all the way from scratch...

lastly: great workout....ate tons of food tday so im happy....

if i may ask: is it ok for me to consume 1 slice of pizza a day? because if i follwo the exact diet i have layed out above, i get all my cals and its completely economically efficient. what do u think?

on the whole: great session. im happy. oh, and i hope everyone remembers: week 4+ (including week 4) is PR domain...i wont be repeating this

1 slice of pizza sure does taste great....If you want to do it, no one will tell you not to.I guess 1 slice isn't that bad for you
You would almost think that it's good for you because you can accually get all 4 food groups...But it is high in fat, bad fat...cheese and depending on the meat there's lots of greese.I'm sure you already know this...so use your best judgment

I know what it's like to be in school and not have the best of choice's for food, it's hard...

What happend to all the sushi you were eating before?

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sushi is uneconomical...it doesnt fill me up....i need to spend close to 25$ on a single meal if i expect the sushi to fill me up. hence the change. hehe.

thanks for ur help bro