Week 27 – Day 74B

Squat:

5 x Bar
5 x 165
3 x 185
2 x 205
1 x 225
5 x 245 PR

YEAH BUDDDDDDYYYYYYYYYYYYY!!!!!!!! NEW PR!!!  Belt definitely helps tremendously.  Had a bit wider grip, I tweaked my shoulder this past saturday while boxing.

Press:

5 x 45
3 x 65
2 x 75
5 x 87.5

Still not bad.  Narrowing grip helped a lot.

Deadlift:

5 x 175
3 x 195
2 x 215
5 x 235

Still pretty easy.  Used chalk.  Alternating, overhand-underhand.

Accessories:

5/3/2 x BW x Chin-ups – Pretty hard still, but a lot easier than pull-ups on the crappy pull-up bar with weird grip positions.

3 x 45 sec. x Prone bridge – Not as hard as before.  Used my iPod to keep strict track of time passed during work and rest.

4/7/4/8/4/7/4/8 x HIIT – Going to start doing HIIT cardio again to start cutting back and aiding in getting my caloric deficit.  I feel like my metabolism has definitely slowed down and my weight isn’t moving much so the extra cardio should help.

Week 26 – Day 73A

Squats:

2 x 5 x Bar
5 x 175
3 x 195
2 x 215
5 x 240

Getting pretty heavy.  Recovery is definitely slowing down again.

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5 x 140

Extremely easy.

Clean Progression:

5 x 3 x 85 Clean shrug
5 x 3 x  85 Front squat

Accessories:

10.5/5/4 x BW + 12.5 Dips – Pretty difficult, I’ll see what happens when I jump up to 15 lbs.

3 x 12 x 7.5 lbs Reverse crunches

Week 26 – Day 71A

Squats:

2 x 5 x Bar
5 x 165
3 x 185
2 x 205
5 x 230

I notice that when using the belt, sometimes I would find myself becoming unbalance and leaning forward.  I think I can alleviate this with a wider stance.  Other than that, the lift was pretty easy.  Belt helps a lot.

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5 x 140

Pretty easy.  Tucked my elbows in.  Pushed my feet into the ground to receive the load on my upper back.

Power Cleans:

Worked mostly on practicing on an empty bar.  It’s a bit harder to practice the full pull with no weight.  I don’t think I’m engaging my hips or hammies enough and using too much of my arms to pull with.  I think I need to go over some more youtube videos and/or video tape my self to see if I’m doing it right.  The first pull is pretty intuitive, it’s just a deadlift pull until I’m upright.  The second pull is where I’m sort of getting lost.  Hands were burning like crazy.

Accessories:

10.5/4/3 x BW + 10 Dips – Fairly difficult, I’m thinking I’ll go up in weights again.  I think my bench going up near my 5RM max will definitely hinder my ability to pump out reps on these weighted dips.

3 x 12 x 10 lb Reverse Crunches – Pretty easy again.

10 min. treadmill

Week 25 – Day 70A

Squats:

5 x Bar
5 x 165
3 x 185
2 x 205
5 x 225

Bench:

2 x 5 x Bar
5 x 75
3 x 95
2 x 115
5 x 135

Power Cleans:

10 x 95
8 x 115

Accessories:

11/6/4 x BW + 10 lbs – Going to ramp up weight again.  I will keep increasing the weight until I can’t do greater than or equal to 10 reps on the first set.

3 x 12 x 10 lbs Reverse Crunches – Pretty easy, I think I need to progress on this exercise, maybe start doing dragon flags?  I’ll have to look into how to do them.

 

Week 25 – Day 69B

Relatively short workout.  I’ve decided yet again to do a force deload of volume down from 3×5 to 1×5.  I’m totally breaking out of the 3-stall-deload-2-deload-drop volume scheme, but I’ve been plateauing for a number of weeks now and I’d like to see more progress.  My weight hasn’t moved, but I’m fairly satisfied sitting at ~180-182.  Aesthetically, I think I’ve developed plenty of muscle size to let me start cutting back on the cals to lower body fat for better muscle definition.

For boxing, I think I have sufficient muscle to fight and so I will begin to incorporate more explosive and anaerobic exercises (maybe even lifts?  Power cleans?) in the coming weeks.  I still want my strength gains to continue going up for as long as I can manage it.  I’m definitely looking to build up my speed and endurance and most importantly core strength.

I think a good indicator of whether or not I’m recovering fast enough is if I’m capable of finishing a workout within an hour’s time which also includes accessory work.  Anything over indicates I’m resting more frequently and for longer periods of time thereby indicating I’m not recovery quickly enough anymore.

Squat:

5 x Bar
5 x 155
3 x 175
2 x 195
5 x 220

Not too bad.  Knocked down volume to 1×5.  I want to get through my 240 plateau so, I think lowering the volume will help significantly with recovery times.  Hopefully, I won’t lose too much strength in the meantime.

Press:

5 x Bar
3 x 65
5 x 80

Felt pretty heavy.  I want to get to 115 lbs.  Also forced deload and knocked volume down to 1×5 on this lift.

Deadlift:

5 x 185
3 x 205
2 x 225
5 x 240

Back was pretty stiff and sore after picking up weights after top work weight.  My Inzer 10mm Lever Belt came in today.  I think I’ll start using it next week, but some breaking into it is needed.  I’ve got the setting for it to be fairly tight.

Accessories:

4/3/2.5 x BW Pull-ups – Really difficult, my biceps were pretty sore still from boxing.

3 x 45 sec. Prone bridge – Second set was a doozy, abs were burning all over the place.

Week 24 – Day 67B

Squats:

2 x 5 x Bar
5 x 155
3 x 175
2 x 195
3 x 5 x 210

Minor lower left back pain.  Felt a bit heavier today.  May not have recovered as well as I wanted to.  I should probably stretch out my legs on recovery days to get some more blood flowing and to increase recovery time.  I was pretty tired during the workout as well though, so my energy levels were probably pretty low.

Press:

5 x Bar
3 x 55
2 x 65
3 x 5 x 75

Narrowed my grip from the usual.  Made sure the bar weight wasn’t resting on my palms to avoid stress on the wrists.  This raised the bar up to my chin.  I also noticed that my left wrist was buckling on the positive press.  The mental cue I was using to avoid this was to imagine I was trying to snap the bar in half upwards.  I also tried to roll my wrists forward and have the weight go forwards up then back instead of up then back.  Without going forward, I noticed that my wrists will have to buckle.

Deadlift:

5 x 155
3 x 175
2 x 195
5 x 215

These were very easy.  I was going for speed and explosiveness on each rep.  My grip \got messed up on the last rep and so I was unable to lock out the weight for as long as I wanted to.

Accessories:

4 x BW x Pull-ups – Guy was taking forever on the pull-up bar.  Only did 4 reps on the first set, I felt like I could’ve gone for 5.

2 x 4min. punching bag – I played one song for each round.  Worked on my left hook.  I think I’m still raising my shoulder when I hook.  After the 2 rounds, I was pretty spent.  Worked on lower body and head shot hooks.

Week 24 – Day 66A

Squats:

2 x 5 x Bar
5 x 145
3 x 165
2 x 185
3 x 5 x 205

Guy was using the small seat for box squatting -_-  Did normal squats.  Made sure I wasn’t going too low to avoid stressing the back.. Still no lower back pain.  Wide stance, split the floor apart.

Bench:

2 x 5 x Bar
5 x 65
3 x 85
2 x 105
3 x 5 x 125

Not too bad, didn’t feel like I was engaging my lats much this session.  Went for speed and power on the positive.

Rows:

5 x 95
3 x 115
3 x 5 x 125

Pretty easy.  Was hitting my knees sometimes on the way up.  Again, went for speed and maximal power on each rep.  I’m going for explosiveness to allow for translation of power into punching power.

Accessories:

10/5/4 x BW + 10 Dips – Probably going to stay at this weight.

3 x 12 x 10 lb Reverse Crunches – Pretty easy, I think I’ll stick with this weight for a while.

4 rounds Heavy Bag work – Each round lasted roughly 1-2 minutes each.  Got me pretty out of breath.  I’ll be performing these instead of treadmill HIIT for now as I want to improve upon my boxing technique.