5/3/1 – C2W3 – Bench + Deadlift

Bench:  5×55 + 5×70 + 3×85 + 5×105 + 3×120 + 11×135 (186.98 1RM)
BBB Press 60%:  5x10x40

Deadlift:  5×105 + 5×135 + 3×160 + 5×195 + 3×225 + 3×250 (264.72 1RM)
BBB Squat 60%:  5×105 + 3×135 + 10×160

DB Rows:  5x10x40
BB Curls:  3x10x40
Dips:  3×6
Face Pulls:  3x10x30

Today was a pretty awesome workout again.  Bench strength was crazy today, I was able to bang out 11 reps on the top set.  1RM jumped from 135 2 weeks to 185 today.  I keep thinking I messed the weight of the plates up.

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5/3/1 – C2W3 – Press + Squat

Press:  5×30 + 5×40 + 3×40 + 5×55 + 3×60 + 10×65 (86.69 1RM)
BBB Variable Grip Bench 60%:  10×65 + 5x10x85

Squat:  5×105 + 5×135 + 3×160 + 5×195 + 3×225 + 2×250 (257.15 1RM)
BBB Deadlift 60%:  5×95 + 3×135 + 5x10x160

Lat Pulldowns:  2x10x42.5
BB Curls:  2x10x40
Facepulls:  2x10x30
Dips:  5/5/5

Did some “catching up” today.  Missed presses yesterday so I added it before my main Squats lift.  Percentages all look like they’re going up gradually.  I was extremely surprised out how well I was able to deal with the Deadlift.  Felt like night and day between today’s BBB accessories vs last week’s.  I was able to get to the end of the 4th set before I started breathing pretty heavily.  The week long break, I’m sure, helped a bit on recovery.

One thing that I realized I need to improve is my shoulder flexibility and primarily my right (bad) shoulder.  Pulling back my shoulders and squeezing the shoulder blades together is rather painful on the right side.  I pretty much have to use high bar position to lessen the pain OR widen the grip.

5/3/1 – C2W2 – Squat

Weight:  183lbs

Squat:  5×105 + 5×135 + 3×1160 + 3×185 + 3×210 + 3×235
BBB Deadlift 60%:  5x10x160

The 2-punch squat/deadlift combo wasn’t as crazy as the previous week.  I was able to finish all sets of the Deadlift, all sets with a belt on.  I don’t think I would’ve been able to get through these without the belt.  Had 2 cheeseburgers and medium fries probably…15 minutes prior to entering the gym.  Really awful idea.  I think my form is off on the deadlift.  Shoulders are probably rising faster than my hips causing me to round the back.  Definitely felt some strain in the low back after coming home.

5/3/1 – C2W1 – Deadlift

Deadlift:  5×105 + 5×130 + 3×160 + 5×170 + 5×195 + 7×225 (270.04 1RM)
BBB Squat 60%:  5×105 + 5×135 + 5x10x160
Crunch Machine:  3x10x30

BBB Squats were pretty brutal.  Good thing I belted up on these.  I had to rest a good 3-4 minutes between sets.  After the deadlifts, I was already pretty low in the tank, but I was pretty dead set on finishing out all 5 sets no matter what.  This concludes the first week of the second cycle.

5/3/1 – C2W1 – Bench

Weight:  185.6

Bench:  5×55 + 5×70 + 5×80 + 5×90 + 5×105 + 5×120
BBB Press 60%:  5x10x40
DB Rows:  5x10x35
BB Curls:  3x10x40
Face Pulls:  3x10x30
Dips:  5/5/5

Treadmill:  3.0 incline, 3.0 spd, 5.0min.

Pretty easy bench session.  Forgot to go the length on the last set of the bench.

5/3/1 – C2W1 – Squat

Squat:  5×105 + 5×135 + 3×155 + 5×170 + 5×195 + 5×225
BBB Deadlift 60%:  8/5/6/6/6 x 160

Absolutely brutal.  Legs were shot from no squatting for 2 weeks.  Lesson to learn- don’t skip out on rest week just because it’s called a rest week.  Deadlifts were insane.  I was barely able to get through the 5 sets.  I’ll have to belt up on these, no question about it.  The second month of the 3-month challenge meant that I had to increase weight on the BBB to 60% of 1RM.  My diet was not up to par the last week.  I haven’t been able to consistently cook for myself- schedule’s out of whack.  I didn’t have time to go through my full warm-up- I had less than an hour before gym close time.