Week 22 – 5/3/1 – Day 78

Cycle #6
Week 1 Day 2

Warm-up:  foam roll, leg swings, box jumps

Foam rolled the legs, did leg swings for the first time in a long time and man were my legs tight.  After 3 sets of leg swings, I did 3 sets of 5 reps of box jumps.  I’m going to incorporate some light plyo, speed/power work before my workouts to get my CNS activated.  I can’t say if the box jumps helped me with my deadlifts, but I did feel much looser going into the lift.

Deadlift:  5×105, 3×135, 1×165 + 5×195, 5×225, 13×250 Rep PR

Top set was just awesomely beastly.  I cranked out the early reps like it was a warm-up.  Chalked up the hands a bit- the bar was slippery and of course I had my lever belt on.  I took an extra breath or two in the final reps.  Extremely happy about these, no lower back strain, wasn’t completely spent after them either, but I was definitely sucking in some air.

BB Assistance:

6/3/2 – Chin-ups: All of these were grinders.  My body felt heavy and my arms shut down quick.
3x15x35 – DB Rows:  Increased rep and weight made all the difference.  It was no top set PR squat attempt, but still pretty hard.  Gotta try me some kroc rows one of these days.
4×25 – Sit-ups:  Burned my abs pretty sufficiently.

Conditioning:

2x3min. – Heavy Bag:  3 minutes seemed like such a short amount of time to hit the bags. Boy was hilariously wrong.

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