Week 20 - SL5x5.57B / FL.8
Weight: 178.6
Squats:
5 x Bar 5 x 135 3 x 165 2 x 195 3 x 5 x 225
Warm-up sets up to the work set were noticeably easier than previous days. I can probably attribute this change to my increase in caloric intake again. More cals = more energy? The last work set was definitely hard as hell.
Press:
****5 x Bar 3 x 55 2 x 65 3 x 5 x 80
Presses were pretty easy. I rushed into the 2nd workset leaving my traps and shoulders a bit burnt out (felt the lactic acid build up). I waited and made sure to get ample rest before my last set to make sure I banged out all 5 reps. Barely finished, I think I may have cheated my self and flared my elbows out instead of keeping them perpendicular to my body.
Deadlifts:
****5 x 175 3 x 205 2 x 235 5 x 265
Deadlifts were pretty easy. Noticed that I would reduce significant strain on the back if I tightened it before lifting. This would seem like a no brainer, but there have plenty of times where I pulled without making sure my chest was up thereby rounding my back. This happened mainly once I got heavier.
Food Log
*Meal #1 - 8:30 AM *1/2 cup thick rolled oats + 12 oz. 2% milk /w 1 scoop whey protein
*Meal #2 - 11:05 AM *Peanut butter sandwich
*Meal #3 - 1:00 PM *Ham and pastrami sandwich /w 3 bacon strips + 18 oz. 2% milk
*Meal #4 - 3:30 PM *Half plate rice + pork adobo
*Meal #5 - 7:00 PM *Half plate rice + 1 can sardines in pure olive oil
*Meal #6 - 10:30 PM *16 oz. 2% milk + 2 scoop whey protein
*Meal #7 - 11:15 PM *Plate rice + 18 medium shrimp + 24 oz. 2% milk