Week 20 – 5/3/1 – Day 71

Cycle #5
Week 3 Day 2

Deadlift:  5×135, 3×150, 1×190 + 5×225, 3×250, 10×275 Rep PR

Deadlifts were significantly better today.  Extremely minimal lower back stress.  One thing I did differently was starting with a slightly more upright torso, but not dropping my butt too much.  Some reps almost looked like a straight legged deadlift.  Top set, I used chalk, belt and alternating (left palm down, right palm up).  Last 5 reps were grinders, but I cranked them out.  Looking back at the previous cycle and this one, I really think I’ve made some great gains on the lift.  Every top set, I’ve been shooting for at least 10 reps and I think this has made a vast improvement on my performance.  I said it before and I’ll say it again.  Coming into a lift with a prescribed goal in mind really helps you mentally prepare for that lift and to achieve that goal, however daunting it may be.

BB Assistance:

4x10x24lb – Good Mornings:  Used a fairly light weight and used the foam wrapped bars to make it a bit more comfortable behind the neck.  I went lighter because I had to press the bar up and bring it behind my neck.  I’ve injured my shoulder before when I’ve done this so I wanted to avoid injuring it again.
6/4/2/2xBW – Chin-ups:  Did chin-ups the day before so my biceps may have been a bit more fatigued.  I wasn’t pulling straight up either so I was exerting more energy than needed to pull myself up.
4x10x80 – Bent Over Rows:  Used the preset bars.  Haven’t done these in a while and I do miss doing them a bit.  Form looked pretty good from glancing at a side mirror during a rep.
3x10xBW – Hanging Knee Raise:  Not bad at all.  A few grinders on the latter reps of the last set.

Conditioning:

1.5min. x 2.5spd warm-up 10% incline
3 x 1min. 5.0 spd sprints, 1min. 2.5spd rest
1 x 1min. 7.0 spd sprint, 1 min. rest, no incline
1 x 1min. 8.0 spd sprint, 1 min. rest, no incline
2.5spd remainder until 1.0 mile

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Week 19 – 5/3/1 – Day 69 + Day 70

Cycle #5
Week 3 Day 4 + Week 4 Day 1

Falling a bit behind on the log.  Doing some catch-up.

Friday, 8/10 (Squat Day):  3×200, 3×230, 2×260 Rep Failure + 10/8/6/5 x 145

Up until that Friday, I had missed my previous 2 squat sessions.  It definitely took it’s toll as I had an extremely difficult time getting the 260 up with a belt on.  The Boring But Big set wasn’t any prettier.  Not sure if I should dial the weight back down or not.  1 step back, 2 steps forward?  We’ll see how the weight feels this coming Friday.

Monday, 8/13 (Press Day):  5×85, 3×100, 3×110 Rep PR + BBB Bench:  5x10x100 + Chin-ups:  6/4/4 + BBRows:  2x10x70lbs

I wasn’t too excited about doing presses yesterday.  I re-injured my right shoulder the past weekend and it wasn’t feeling wonderful.  I sucked it up and did the presses anyway.  Used a false grip and really engaged my lats.  I had read earlier in the day that using the lats as a shelf really helps with the lift and indeed it did.  The press definitely feels much better with a false grip compared to a regular grip- significantly less wrist strain which in turn provides a much more stable pressing foundation at the bottom of the lift.