Week 7 – 5/3/1 – Day 25

Cycle #2

Agile 8 + DeFranco’s  Felt the foam roll on the upper back and lats today.  Upper back and lats started getting sore a bit before noon today and foam rolling got to some tender spots, especially the lats.  Thinking retrospectively, I think I’m going to stick with the chin-ups instead of doing the lat pull downs.  I’m getting more bang for the rep with chin-ups than with lat pull downs.

Deadlift:  5×115, 3×140, 3×175 + 5×210, 3×240, 1×270

These felt very strong today, pulled with exceptional ease.  I took a note from Wendler’s book and assumed a stance as if I was jumping to set up.  My stance was noticeably wider than what I previously lifted with.  Used regular grip on the 5 and 3 repper sets.  Alternating grip on the last set.

Boring But Big 60%

Squat: 5×135 + 5x10x165

As I write this, I’m still lightly disoriented from the exhaustion suffered after finishing these.  One thing I changed was to do quick triple or quadruple reps in quick succession with one breath.  I found that resetting and going from a dead stop really hindered my ability to recover and sustain enough energy on subsequent reps.  Of course, with that in mind, I made sure not to “divebomb” the reps.  I got one frustrated grunt out on the 9th rep on the 4th set because my body started shutting down at the start of the 8th rep- its never failed to get my body jolted from going to sleep on me.

Ab Wheel:  10/8/6

These didn’t strain my back as much as before.  One thing I changed with the way I descended on the roll out was, to roll out and keep my arms perpendicular to the roller until my body was in a push up position on my knees.  From this position I then roll my arms out until my body is close to parallel on the ground.  Then, when going back, I simply reverse this.  I partitioned the lift this way because before I would bring my ass back before rolling my arms back to get myself into pushup position.  This was putting unnecessary strain on my back and taking out upper ab involvement.

Week 7 – 5/3/1 – Day 24

Cycle #2

Agile 8 + DeFranco’s

Mountain climbers were much better today.

Press:  5xBar + 5×75, 3×85, 1×95

Bar was rolling back into my wrists on the last set.  Need to make sure I clench the bar hard to avoid this.

Boring But Big 60%

Bench Press: 3x10xBar + 5x10x85

Felt inconsistent.  Right arm and lats were burning after 3rd set.

Chinups:  4/3/2/2/1

Wanted to test my chinning strength out.  Definitely disappointed that I haven’t really gotten stronger in this department.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull: 3x10x25

Got a bit more burn than the usual on these.  Reps were slower on each exercise.