Week 48, Day 6 / Week 49- off

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/18

* I decided to max out my reps in one set and not do the 50% second set tonight. 18 reps!!! Definitely a rep PR at this weight!!! Great feeling right before the off week!!!

Plate Loaded Calf Raises

190/12,12,12

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg

1 Legged Unilateral Leg Press

157/20 right leg, 157/20 left leg 
167/20 right leg, 167/20 left leg


Week 49 will be the last scheduled off week of the program. Three weeks of training after that will finish up 365. I may have to spread some of the sessions out over that time due to holiday functions.

Have I mentioned that I am pumped about squatting 223 for 18 yet?

Happy Thanksgiving- see you next week at some point.

Week 48, Days 4 & 5

I did these two small sessions this morning. This leaves one more session for the week, which I will do on Tuesday. After Tuesday, I have a scheduled week off, followed by three more weeks of this phase. After that, LRB 365 will be complete!

Days 4&5

EZ Bar Curls

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Seated DB Triceps Extensions

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Hanging Leg Raises: 60/10,10,10,10,10,10
super set with
Face Pulls (double pulley w/ rope): 50/10,10,10,10,10,10 (60 seconds rest in between each super set)

Upright Rows

45/10,10,10,10,10,10 (60 seconds rest in between each set)

Week 48, Day 3

Bench Press

Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/14, one minute rest, 187/5 (50% set)

* Exact results as last week. Felt OK, just didn't increase one rep.

Chins

Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7, one minute rest, BW/7, one minute rest, BW/4 (almost 5)

* Did these reps slowly and really concentrated on form. I also decided to add a second set of bodyweight chins after a second one minute rest.

Incline Bench Press

182/6, 162/10, 162/9, 132/14

Week 48, Day 2

Calf Press (Machine)

180/13,13,13

Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/15, one minute break, 163/8 (50% set)

* Felt strong during both work sets, but they took a lot out of me. Increased each of the work sets by one rep.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/14, one minute break, 268/7 (50% set)

* 268/2 & 303/1 didn't go up as fast as usual, so I was worried about my work sets.I did end up increasing both work sets by one rep, but I did a lot more touch and go reps than usual.

High Step Ups

Bodyweight: 20 right leg, 20 left leg

Week 48, Day 1

Upright Rows

35/15,15,15,15,15 (45 seconds rest in between each set)  

Face Pulls (double pulley w/ rope)

35/15,15,15,15,15 (45 seconds rest in between each set)

I did this small workout before playing basketball last night.

Week 47, Days 5 & 6

Day 5

Press Behind the Neck (Sitting)

Over Warmup: 77/5, 87/4, 97/3, 127/2, 147/1
Work Sets: 127/13, one minute rest, 127/5 (50% set)

* Increased the first work set by 1 rep.

Wide Grip Lat Pulldown

140/12, 150/10, 160/8,8,8

* The seated row machine was taken, so I did these instead.

Decline Bench Press

222/6, 182/11,9,11

* OK workout. Nothing great, but nothing bad, either.

Day 6

EZ Bar Curls

45/15,15,15,15,15 (45 seconds rest in between each set)

Seated DB Triceps Extensions

45/15,15,15,15,15 (45 seconds rest in between each set)

Abs

Did an ab circuit with a bunch of different exercises.  

Week 47, Days 3 & 4

Day 3

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/13, one minute rest, 223/7 (50% set)

* +10 session. All reps in both work sets were explosive. I could have easily done more than 13 & 7, respectively.

Plate Loaded Calf Raises

190/12,12,12

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg

1 Legged Unilateral Leg Press

117/20 right leg, 117/20 left leg 
157/20 right leg, 157/20 left leg 

Day 4

Upright Rows

25/20,20,20,20,20 (30 seconds rest in between each set)

Face Pulls (double pulley w/ handles)

25/20,20,20,20,20 (30 seconds rest in between each set)