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.

Week 13 – 5/3/1 – Day 47

Cycle #4

Press:  5×70, 5×85, 5×95

First set scared me a bit.  I heard my right shoulder crackling and I had that feeling I get when my shoulder is about to pop out of it’s socket.  Didn’t do shoulder dislocations so they may have been tighter than I wanted.  Also didn’t do DeFranco’s upper body stretches.  I’m a bit disappointed I couldn’t get more reps out on the 3rd set.

BBB Press:  5x10x50

I was contemplating for a while about what I wanted to do assistance-wise in this new cycle.  “The Triumvirate” and Dave Tate’s “Periodization Bible” both looked very enticing.  But, the question that kept popping into my head was, “Why change it if it ain’t broke?”  I’ve seen some good numbers come out of the last three months and I decided I’m going for another 3 months using Boring But Big.  I’ve had plenty of difficulties with my shoulder and chest strength and I think performing more of the same problematic exercises will help me develop my technique and hopefully improve on those weaknesses.

Chin-ups:  6/3/3/3/3 x BW

First set felt very strong.  Later sets…not so much.  I’m aiming for 10 for the first set by the end of this cycle.

Conditioning:

10% incline
2x1min. sprints @ 5spd
13min. walk @ 2spd

If time permits, I’m going to go for 2 miles each day.  I’ll sprint more on my deadlift, squat days.

Week 12 – 5/3/1 – Day 45 & 46

Cycle #3

Fell behind on the logs for a bit.  This post has day 3 and 4 for last week.  Last week concludes my 3rd cycle and the 3-month challenge variation on the Boring But Big assistance.

Day 45

Bench Press:  3x5xBar + 5×65, 5×85, 5×100

Boring But Big

Press: 5x10x50

Chin-ups:  5/4/4/3/3

Barbell Curls:  3x10x40 + Tricep Pushdown: 3x10x35 + Face Pulls:  3x10x25

Day 46

Squat:  5×110, 5×140, 5×165

Boring But Big

Deadlift:  5x10x140