Week 1 Day 3
5/3/1 Bench: 3×100, 3×115, 8×135
BBB Bench: 5x10x80
Core: 5xF Situps + 2×10 Lying Leg Raises
Conditioning: Cycling intervals 20min.
Foam rolling was agonizing. DOMs finally kicked in today and my legs were just in pain when I was rolling them out. I do a full out 10-15 minute work out now. Agile 8, leg swings, arm swings. Bench press felt very easy. Used a powerlifters arch for the last set. My right arm/pec/shoulder was working harder than my left, especially once the fatigue started setting in during the Boring But Big assistance.
No more running or walking for at least a month to see how my left knee does. Chrondromalacia patella is a common problem among athletes that run a lot. Doctor’s diagnosis says that my knee join felt very smooth, no crunchiness that is normally associated with this problem. But, of course, he recommended I avoid any walking, running or jumping for another month to 6 weeks or so. With this in mind, I have to get a bit creative on cardio. Interval cycling was the recommended temporary alternative. I did 20 minutes of interval cycling- wasn’t too bad. Definitely expected worse, but then again, my interval running on the treadmill were pretty ridiculous.