Week 14 – 5/3/1 – Day 54

Cycle #4

Squat:  5×115, 5×140, 3×170 + 3×200, 3×225, 5×255 Rep PR

Got in the reps I wanted.  I really wanted 5 reps and my mind was set on getting it no matter what.  Preparing your mind and having the mindset of actualizing and achieving your goal, in my opinion, really motivates and helps you push you to your limits and beyond even if your body “thinks” otherwise.  I did the same thing the previous day with the bench.  I really focused on getting 8 reps and my body sort of acknowledged this and got me what I wanted.  Developing mental fortitude and an iron will is key to overcoming the impossible.

BBB Squat:  5x10x140

As always, these were deceptively difficult.  Ran at about a quarter left in the tank when I started these.  Pretty much close to, if not, empty once I reached the 8th rep of the last set.  The last two reps were a gift.  Squat days never fails to put me in my place.

Core:

10 x 10lb Weighted Situps
25 x 25lb Side Bends
10 x Lying Leg Raises

Week 14 – 5/3/1 – Day 53

Cycle #4

I got a bit fancy on the assistance.  I still did my BBB, but I’ve always wanted to include a bit more pressing to improve upon my bench.

Bench:  5×70, 5×85, 3×100 + 3×120, 3×135, 7×155 Rep PR

I actually got to 8 reps, but I pretty much stalled halfway up and spotter had to assist me up to re-rack.  Pretty happy I got to 7 reps on my own.  One thing I didn’t like was that when I was really struggling to get the bar up, I noticed that I was sort of trying to sort of press with my shoulders by shrugging and almost rolling my right side upward towards the bar.  I’ve addressed a number of times before that I think I’ve developed a minor “imbalance”, if you will, of my pressing due to my right arm / lats / upper back working a bit harder.  It’s fairly noticeable too- my right arm is actually burning while my left side feels unhindered.

BBB Bench:  5x10x85

Pretty easy.  I actually used some varying grips here- 2 sets of narrow, 1 regular, 2 wide.

Pull:

2 x Wide Grip
4 x  Chin-up
2 x 10x35lb DB Row

Push:

2 x 10x25lb DB Incline Press
10 x 55lb BB Incline Press

Week 14 – 5/3/1 – Day 52

Cycle #4

I need to eat more.  I’ve been resorting to only 4 eatages a day (eatages? dunno).  Some of which I’m not even finishing.

Deadlift:  5×115, 5×140, 3×170 + 3×200, 3×230, 8×260 Rep PR

I was a bit wary going into the lift.  The back of my head was telling me that I was probably going to do worse than wk1 considering the increase in weight.  NOPE.  I actually matched wk1 rep numbers; I was very happy about that.  I’m pretty psyched that my theoretical calculated 1 rep max is at 322.82.  I’ll be that much more psyched when I actually get to pull that.  I’d eventually like to get that number to 360.  Double bodyweight deadlift is definitely an achievement milestone for me.

BBB Deadlift:  5x10x145

Used the belt on all the sets.  Was much easier than the previous BBB deadlift session.

Core:

10 x 10lb Weighted Situps
15 x Ab Wheel Rollouts
25 x 25lb Side Bends
5×10 x Lying Leg Raises

Week 14 – 5/3/1 – Day 51

Cycle #4

I did an assortment of other very light empty bar lifts while I waited for my brother.  Incline bench, 25lb incline db press, barbell rows.  Pretty fun workout to say the least, I got to horse around a bit.

Press:  5×45, 5×55, 3×65 + 3×80, 3×90, 4×100 Rep PR

Achieved a rep PR on the press.  I’m happy that I’m progressing on the press, even if it is a small amount.

BBB Press:  5x10x55

Surprisingly very easy compared to last session’s BBB Pressing.

Chin-ups:  5/4/4/3/3

These felt very strong compared to the previous chin’ing session.

Week 13 – 5/3/1 – Day 50

Cycle #4

Today’s Monday.  Three days since this workout and my legs are still sore.

Squat:  5×115, 5×140, 3×170 + 5×185, 5×210, 6×240

The work sets felt fairly heavy, I think I may have gotten myself a bit winded from the warm-up sets.  I really wanted to do much more on the last set, but I just couldn’t crank out any more.

BBB Squat:  10-8-6-7-8×140

Pretty ridiculous.  This may as well have been a marathon run from the way my legs felt and how hard I was breathing after finishing each set.  I rested a bit longer for the latter two sets so I could do each set better than the last.

Ab Work:  

25 25lb Side Bends
15 Ab Wheel Roll Outs
10 10lb Weighted Situps

Conditioning:

10% incline
2min. warm-up 2.5spd
4x1min. sprint 5spd

These were pretty nightmarish after the squat workout.  Shirt was soaked after the workout.

Week 13 – 5/3/1 – Day 49

Cycle #4

Bench:  3x10xBar + 5×115, 5×130, 8×145 PR

Grabbed another rep PR on the bench.  I wasn’t all too confident going into the top coming from the previous set.  I may have been able to get another rep.  With a spotter, I think I need to be a bit less worried about failing and just do it.  “Going all out” as prescribed should leave no doubts in your mind that you went balls to wall on all your efforts.  That’s the type of mentality I need to constantly refresh my mind with when I hit these weights.

BBB Bench:  5x10x85

It’s definitely been some time since my chest was sore from benching.  I experimented a little with my shoulder positioning as well as grip type.  False grip definitely feels a bit more naturally when pressing the bar.  I don’t use false grip on the top set; I’m too scared of it rolling off my hands and the bar smashing my face or throat.

DB Rows:  5x10x30

Very easy, very light.  I might do some db incline presses or bb incline presses here in addition.  I’d like a little bit of extra work on my chest.

Conditioning:

10% incline
2min. warm-up 2.5spd
2x1min. sprint 5spd

Week 13 – 5/3/1 – Day 48

Cycle #4

Deadlift:  5×135, 3×155 + 5×185, 5×185, 5×215, 8×245

This was the first time I actually went all out on the last set of the core lift and all I can say is hot damn.  All these felt great, no lower back strain, really felt it in the hamstrings and glutes when I squeezed up top.  Nothing beats the feeling of knowing you’ve actually progressed and as a result gotten stronger.

BBB Deadlift:  5x10x145

Like Wendler warned, these are nothing to “sneeze” at.  Got me breathing heavy.  I took about 15-25 breaths between sets to avoid resting for too long.  My hands stung from gripping the bar so hard.

Hanging Leg Raises:  3×5

These were a bit difficult.  I’m going to have to rethink what to do for the additional assistance here.  Doing actual hanging leg raises bothers my right shoulder.

Conditioning:

10% incline
2min. warm-up 2spd
5x1min. sprint 5spd
2.5spd until 1 mile

I’m going to steadily increment the number of sprint repetitions on my deadlift/squat days depending on how I feel at the end of the workout.  I’m aiming for at least 10, 1 minute sprints by the end of the cycle.  Afterwards, I’m going to increase the sprint speeds.