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.
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