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