Week 25 – 5/3/1 – Day 87

Cycle #6
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.

BB Assistance:

DB Military Press:  10×30 + 10×35 + 10×40 + 9×45
Barbell Curl:  2x10x30lb + 2x10x40lb
Side Laterals:  2x10x10lb
Rear Laterals:  2x10x10lb
Preacher Curl:  4x10x45lb

Conditioning:

15 min. treadmill @ 3.0 spd

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Week 24 – 5/3/1 – Day 86

Cycle #6
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.

BB Assistance:

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.

Conditioning:

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.