Week 3 – 5/3/1 – Day 12

Cycle #1

Treadmill 5min. walk + Agile 8  

Squat:  5×120, 3×145, 2×175 + 5×200, 3×230, 1×255

Boring But Big 50%

Deadlift:  5x10x135

These were considerably much easier than the previous week’s.  These definitely get me gassed pretty hardcore though.  Realized that holding lockout position actually fatigued me more than I needed.  Narrowing grip also eliminated any source of lower back pain- instead really felt the work being done in my hamstrings and legs.

Hanging Leg Raises:  5×10

These weren’t as bad as the previous week’s.  I actually did all 5 sets this time, resting amply between sets.  Grip strength also got worked a bit, forearms were burning in the latter sets.  I reset myself by touching my feet to the ground and stabilizing myself to a standstill before each rep.  I slightly bring my legs back before each rep- probably will eventually lead to me swinging my legs up instead of using a controlled form.

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Week 3 – 5/3/1 – Day 11

Cycle #1

Treadmill 5min. walk + Agile 8

Bench Press:  2x10xBar, 5×70, 5×85, 5×100 + 3×115, 3×135, 3×150

Boring But Big 50%

Press:  5x10x50 + DB Row:  5x10x30 

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