Week 12 – 5/3/1 – Day 43

Cycle #3

Deload week.  Almost done with the 3-month challenge.  Thinking back retrospectively, doing the challenge after coming off of a fairly rigorous 11 weeks of MadCow may not have been the best decision.  But, no regrets, I’ve made some decent gains in the first 3 cycles as a result.  I’m hitting PRs on the press and bench which I’m very pleased with.  Deadlift and Squat poundages are getting very close to my previous PR numbers.  Compared to the last cycle, I think I’ve done much better.  I think my focus for the next cycle is my nutrition.  If I want to progress with heavier poundages on the bar, I need to get my eating habits up to par.

Press:  5×45, 5×55, 5×65

Very easy.  Flared elbows out a bit early.  Right rotator cuff felt it- it had the same sensation close to when I nearly popped my shoulder out from my previous shoulder injury- was a tad bit scary.

Boring But Big 70%

Bench Press: 3x10xBar + 3x10x115, 2x8x115

I think I rushed these a bit much.

Chin-ups:  5/4/4/3/3

Felt very strong on the first set.  I’m going to try for 6 next time.

Curls:  3x10x40 + Tricep pushdown:  3x10x35 + Face pull: 3x10x25


2 min. warm-up
4 x 1min. 5spd/1min. 3spd @ 10% incline