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

Week 12 – 5/3/1 – Day 44

Cycle #3

Deadlift:  5×115, 5×140, 5×175

Lifts felt good.  The triple was definitely a struggle.  Didn’t keep the bar close on the first set.  The business socks are helping a bit.  I might look into investing in some thicker ones to protect my shins better.  I’d rather not have to think about my shins when I’m pulling.

Boring But Big

Squat: 10/10/8/6/5/7 x 135

Lower back was bothering me a bit.  May have rushed a bit since the weight was significantly lighter.

Ab Wheel:  10/6/5/4

Squats left me pretty dead at this point.  Core was definitely spent, I couldn’t keep my torso rigid and felt like I was straining my back on the roll out..

Treadmill:

2min. warm-up
3 x 5spd / 2.5 spd @ 10% incline

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

Treadmill:  

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

Week 11 – 5/3/1 – Day 42

Cycle #3

Squat:  5×110, 5×140, 3×165 + 5×210, 3×235, 3×265

These felt pretty good.  It’s hard to say if I’ve gotten stronger comparatively since I was last at this percentage of my training max during Stronglift’s 1×5 and MadCow.

Boring But Big 70%

Deadlift:  8/7/5/4/7 x 195

Earlier sets used more lower back, so I adjusted accordingly.  The long business socks aren’t really doing it for me.  It actually makes it a bit more difficult since the knurling cling on to the socks more than if I just pulled with bare shins.

Hanging Knee Raise: 10/7/6/4/4

First set was easy.  As usual, I avoided swinging too much.  The latter sets were definitely a bit harder.  My lower abs were beaten pretty well.  I’d like to try doing leg raises eventually once I’m strong enough.

Treadmill:  

10% incline
3 min. 2.5 spd warm-up
2 x 1 min. 5.0 spd / 1 min. 3.0 spd

Week 11 – 5/3/1 – Day 41

Cycle #3

Legs got some much needed foam roll love today.  They were fairly sore from Wednesday’s squatting.

Bench Press:  5×65, 5×85, 3×100 + 5×125, 3×140, 6×160 Rep PR

Bench felt great.  Knocked in another rep PR.  I got a touch of help on the last rep.  I squeezed the shoulder blades together prior to de-racking the bar.

Boring But Big 70%

Press:  10/10/7/5/4/4 x 75 + DB Rows:  5x10x35

Presses felt very light today.  I managed to bang out 2 sets of 10!  Someone wanted to use the squat rack for squatting so I gave it up.  I, instead, got a barbell from one of the bench stations and basically cleaned the weight from the floor each time I started a set.  I think my grip was a bit wider than usual.  I kept my elbows directly underneath my hands so as to provide maximum power transfer to the bar.

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

Curls were unusually difficult today.  Possibly from the extra pressing I was doing?  Tricep pushdowns and face pulls were still relatively easy.

Treadmill:

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

Week 11 – 5/3/1 – Day 40

Cycle #3

Deadlift:  5×115, 5×140, 3×17 + 5×210, 3×240, 3×270

Lifts felt good.  The triple was definitely a struggle.  Didn’t keep the bar close on the first set.  The business socks are helping a bit.  I might look into investing in some thicker ones to protect my shins better.  I’d rather not have to think about my shins when I’m pulling.

Boring But Big 70%

Squat: 5×135, 3×155 + 10/7/6/4/5 x 195

I wanted to get 10 reps on the first set.  My endurance has definitely improved compared to  my previous BBB squat assistance sessions.  I was pretty gassed by the fourth set.  I rested plenty for the fifth and comfortably cranked 5 out.

Ab Wheel:  10/6/5/4

Squats left me pretty dead at this point.  Core was definitely spent, I couldn’t keep my torso rigid and felt like I was straining my back on the roll out..