Week 4 Day 1
5/3/1 Press: 5×50, 5×65, 5×75
Fairly easy. Focused on form. While perusing the net, I found this nifty article by Bill Starr on the overhead press. http://startingstrength.com/articles/stronger_press_starr.pdf Surprised me when he mentioned that dips is king when talking about developing overhead pressing strength. I think…I might switch up the assistance between bench and press day.
DB Military Press: 10×30 + 10×35 + 10×40 + 9×45
Barbell Curl: 2x10x30lb + 2x10x40lb
Side Laterals: 2x10x10lb
Rear Laterals: 2x10x10lb
Preacher Curl: 4x10x45lb
15 min. treadmill @ 3.0 spd
Week 3 Day 4
Warm-up: foam roll, leg swings, box jumps
Box jumps are pretty easy now. Still am a bit hesitant that I’ll totally wipe out on the first jump. Worked up a decent sweat doing this warm-up.
Deadlift: 5×120, 5×150, 3×180 + 5×225, 3×250, 10×280 Rep PR
Got a rep PR, but not sure I did it without some not so great form. The first rep, right off the bat, felt like a straight legged deadlift. Not sure if I was rounding much. Used alternating grip on the last set and the 3 rep set; left hand pronated, right hand supinated. The bar I was using didn’t have a very good grip on the knurling section.
6/4/3/2 – Chin-ups: Felt fresh when doing these. Haven’t done them in a while.
10×30 + 10×35 + 10×35 + 10×40 – DB Rows: Felt easier than when I did them last.
10×45 + 10×55 + 10×65 + 10×75 – Good Mornings: Not bad. Had a significantly wider grip. Made sure the bar didn’t roll into my neck. Had pretty much a slightly low bar placement to keep locked against my anterior delts.
5/5/5 x Ab Wheel: Back buckled very easily when getting fatigued and was giving me some lower back pain so I eased back off them. Think I may need to increase core strength before doing these.
10min. x Treadmill: Haven’t ran in a while. Felt very sluggish. My cardio stamina diminishes very quickly if I don’t keep at it.