Week 2 – 5/3/1 – Day 5

Cycle #1

Treadmill walk 5min + Agile 8  The glute piriformis tennis ball foam roll hit the spot on my left glute.  My legs were feeling especially tender today- really felt my muscle getting kneaded.

Press:  5×45, 5×55 + 3×65, 3×75, 3×85

Not bad, the lower volume made it fairly easy.  I’m thinking of using fractional plates, but…I think I’ll wait and see how difficult this becomes in a few more cycles.  I didn’t do much upper body stretching aside from 3×10 of shoulder dislocations.

Boring But Big 50%

Bench Press: 3x10xBar + 5x10x75

These felt much easier than the previous weeks.  I tried to look down towards my belly to see my arms in my peripheral view.  With this view, I was able to somewhat see where my upper arm was going.  I also wanted to make sure the bar was going down evenly and not favoring one arm over the other.  I used a thumbless grip as well.  The 3 empty bar sets, I think, helped my CNS get acclimated to where the bar needed to properly go.

Lat Pulldown:  3x10x35

Fairly easy.  I’m not exactly sure what proper technique and form for this lift is- I sort of just went by feeling.  I noticed I was lifting my chest towards the bar when I pulled down.  I also made sure to make contact to my chest with the bar each time.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull:  2x10x30

Right biceps felt like they were working harder than my left again.  I, then, was curious and decided to use a thumbless.  Immediately, I noticed that my right arm wasn’t working as much.  Tricep pushdowns were pretty easy.  The face pulls were very easy, but it’s hard to maintain balance with two feet.  I staggered my stance to prevent myself from being pulled forward when releasing the pull.

Treadmill walk 1 mile @ 3.0 speed

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