Week 44 – 5/3/1 – Day 139

Cycle #5
Week 1 Day 3

Warm-up Bench:  5×70, 3×90, 3×105
5/3/1 Bench:  
5×115, 5×130, 7×150
BBB Bench:  2x10x85 + 3x8x85
Tricep Extensions:  1x12x35lb + 4x12x45lb

Pretty easy day.  Using right lats, and triceps more again.  Boring But Big sets felt really light.  I think the 2 month bodybuilder assistance isolation exercises contributed to overall increase in strength for bench.  I made the move to sprinkle in some hypertrophy due to the assistance being so easy.  I may or may not do this with the other core lifts, but I think I’m going to continue adding 1 or 2 post BBB hypertrophy exercises on the pressing days. Squats and deadlifts are fairly taxing on the body especially with the BBB sets so I think I’ll forgo any hypertrophy after those exercises.

Week 44 – 5/3/1 – Day 138

Cycle #5
Week 1 Day 2

Warm-up Squat:  5×100, 3×125, 3×150
5/3/1 Squat:  
5×165, 5×190, 5×215

No time for boring but big, but nonetheless, the top set was pretty brutal.  Only 5 reps of 215 and I was having a tremendous amount of difficulty.  Lack of volume training from the bodybuilder assistance scheme has definitely caused my strength to go down considerably.  That and the inconsistent squatting/deadlifting.  Other than that, the squats felt very good tight.  I kept my trap shelf very tight, avoiding the bar to move up on the way down.  In addition, I also tried to “snap” the bar over my upper back and this gave me a superbly stable shelf on my upper back.  This was also very taxing on me as I was essentially squeezing my lats, and entire upper back and traps really hard.

Week 43 – 5/3/1 – Day 136

Cycle #4
Week 4 Day 4

5/3/1 Squat:  5×100, 5×125, 5×150
5/3/1 Deadlift:  5×115, 5×140, 5×165
Leg Press:  15x155lbs, 3x15x185lbs
Weighted Sit-ups:  4x25x10lbs
Dumbbell Rows:  2x15x25lbs, 2x15x30lbs
Pull-ups:  4/4/3/2

Warmed up pretty thoroughly today.  Two sets of leg swings front to back, side to side.  Two sets of fire hydrants and warrior lunges.  Did a few cautious rounds of box jumping.  I noticed that the way I jumped determined if my back felt like it was “seperating”.  If I jumped from a standstill, it would bother my back.  If I prepped my jump by lowering my self a bit and engaging my legs, there was less back involvement- almost like I was jumping from my toes.

Week 42 – 5/3/1 – Day 132

Cycle #4
Week 3 Day 2

Warm-up Squat:  5×100, 3×125, 3×150
5/3/1 Squat:  
5×185, 3×210, 4×235

Woke up late, getting in 10 hours of sleep.  No good.  Didn’t leave me time to do accessories or conditioning.  Did the top set with a belt on.  Left knee cracked loudly during one of the reps.  Lower back towards the left was aching a bit.  Think, I need to do some warm-ups for my low back and abs to make sure I’m keeping my trunk rigid during heavy squatting or deadlifting.

Week 41 – 5/3/1 – Day 131

Cycle #4
Week 2 Day 3

Warm-up Bench:  5×70, 3×85, 3×105
5/3/1 Bench:  
5×120, 5×135, 6×155
Dips:  5/5/4
DB Fly: 4x12x15lb
Tricep Extensions:  
4x15x40lb
DB Bench:  
3x12x30lb + 12x25lb
Conditioning:  3.0 spd walk 1mile

Bench was pretty good.  Warm-up sets and first two core sets were fairly easy.  Grinded out the 6th rep, but my form was definitely not on par.  Felt like my right arm/lats were working harder than my left.  Managed to get some conditioning in and did about 20 minutes of 3.0 spd walking for 1 mile.

Week 41 – 5/3/1 – Day 130

Cycle #4
Week 2 Day 2

Warm-up Squat:  5×100, 3×125, 3×150
5/3/1 Squat:  
3×160, 3×185, 3×210
Leg Press:  4x15x185lbs
Weighted Sit-ups:  4x25x10lb

Just realized that I did week 1 weights…  But, aside from that, I think I felt significantly better than last week’s squatting.  One thing I changed up was having a wider stance.  This prevented straining my lower back that I felt when I was squatting last week.  I also felt much stronger coming out of the hole.  There’s inherently a slight bit more forward lean because I’m sitting back more.  I actually felt my use of hip drive which I haven’t felt in a long while.  Last week, I noticed that my shoulders were going up faster than my butt, causing my knees to come forward and the weight to move from my heels to my toes.  Did not feel this way at all during this squat session.  Finally got it back!