Week 19, Day 1

Squat

148/5, 173/4, 198/3, 228/2, 258/1, 263/1, 278/1, 258/5


Ladder

Bodyweight Squat   5  10  15  20  25  20  15  10  5
Situps                       5  10  15  20  25  20  15  10  5
Chinups                    2  4     6   8    10   8    6   4   2
Pushups                    5  10  15  20  25  20  15  10 5

Sets are performed as follows:

5 bodyweight squats, 5 situps, 2 chinups, 5 pushups, short rest;
10 bodyweight squats, 10 situps, 4 chinups, 10 pushups, short rest;
15 bodyweight squats, 15 situps, 6 chinups, 15 pushups, short rest;
etc.

The first three sets were solid. The sets starting with 20, 25, 20, and 15 were pretty difficult. I had to take some short breaks to get through all of the reps, but I did it. Just when I was glad the 100 rep sets were over with, here come the ladders to destroy me!

As I expected, I struggled mostly with the situps, as abs have always been my weakest area.

This "ladder phase" lasts 6 weeks and lifting is only done twice per week. The rest of the week is dedicated to conditioning. I will continue to play basketball, run 1.5 miles, and sprint 300 meters.