5×55 / 5×65 / 5×75
Kept the elbows under the bar instead of too far forward. Helped dramatically with applying more force on the bar and getting the overhead much easier. Also less strain on the wrists, trying to keep the bar at the base of the palm
Felt unbalanced load on the bench. Probably arching back too much.
Forgot to do the other 4 sets, doh!
Incline Press: 8×85 / 8×85 / 6×85
Pretty hard at 85lbs. Also felt unbalanced load doing these.
DB Rows: 10×45 / 2x10x50
Pretty easy. Decided to go up to 50lbs for the 2nd and 3rd sets. Focusing on eliminating the use of momentum.
Seated DB Press: 3x10x35
Not bad. Getting the dumbbells up on the last set was a little difficult.
BB Curls: 2x10x40 / 8×40
Supersetted these with the dumbbell press. Struggled getting through the sets, but finished to failure.
Press: 5×30 + 5×40 + 3×50 + 3×55 + 3×65 + 7×75 (90.01 1RM)
BBB Bench 50%: 3x8x75
Side Lateral – 2x12x10
Rear Laterals – 2x12x10
Barbell Curls – 12×40 + 10×40 + 8×40 + 7×40
Preacher Curls – 10×35 + 8×35 + 6×35 + 6×35
Press: 5×30 + 5×40 + 3×50 + 5×50 + 5×60 + 5×70 (78.76 1RM)
Squat: 5×105 + 5×135 + 3×165 + 5×180+ 5×205 + 7×230 (276.04 1RM)
Dips: 5xBW + 4xBW+5 + 4xBW+10
Hang Cleans: 5x10xBar
BBB Bench 70%: 10×45 + 10×65 + 8×85 + 3x8x105
Dips: 5xBW + 3xBW+5 + 3xBW+10
DB Bench Press: 3x10x25
Tricep Extensions: 10×45 + 10×50 + 10×55
Rest week. Doing some additional accessories for the shoulders and chest. Also played around with hang cleans. I’m currently practicing it with an empty bar and following this video step-by-step.
The db bench press was bothersome for my right rotator cuff. Found a dipping belt at the gym! Did 5/3/3 on the dips and reps on the chinups. Felt pretty strong on the reps, went down slow and controlled to avoid aggravating the shoulder joint. Also went deep enough to have my arm hit 90 degrees to get good ROM on the exercise. Drove back to apartment after and did some hill sprints. The 2 sprints were pretty easy going. Turned it up for the next 3 and was pretty spent afterwards. I’ll have to see if I can find a grassy hill. The concrete isn’t too friendly on the impact, running up the hill.
Press: 3x5x45 + 5×55 + 3×65 + 10×70 (93.96 1RM)
BBB Bench 70%: 10×45 + 5×65 + 3×85 + 5x8x105
Squat: 5×105 + 5×135 + 3×160 + 5×190 + 3×230 + 2×255 (262.29 1RM)
BBB Deadlift 70%: 10×190 + 2x8x190
Treadmill: 5min. @ 3.0 speed
It’s somewhat frightening how well the body can adapt to stressful stimuli and become better adapted the next time it experiences a very similar stress. The last 3 months of the Boring But Big challenge has allowed me to observe this first hand. Last week, I struggled with completing the BBB 70% bench press, while today, I had a relatively breezy time going through the sets. I also had an epiphany while doing the bench. For some time now, my form has been causing my right triceps/chest to work much harder than my left triceps and chest. One thing that I tried differently, on a whim, was to squeeze the bar. As I squeezed the bar, I also flashbacked to reading about gripping the bar as if you were trying to snap it in half. This immediately engaged my left lats and left chest much more and as a result I was able to quickly feel a better balance of the bar across my chest.
Press: 5×30 + 5×40 + 3×45 + 3×55 + 3×60 + 3×70 (78.76 1RM)
BBB Bench 70%: 8/8/6/5/4 x 105
Squat: 5×105 + 5×135 + 3×160 + 3×190 + 3×215 + 3×240
BBB Deadlift 70%: 5x10x190
Overhead and bench presses were tough. 1RM dropped on the press. Couldn’t finish out the 5×8 on the bench BBB. Did squats with a slightly narrowing stance, engaged the quads a bit more than hamstring, but lift felt slightly easier. Deadlift was grueling, but after 3 sets, muscles felt attuned to the stress and was able to continue and finish all 5 sets. Rested for long periods towards the end, around 2-4 minutes between sets. Hopped on the treadmill and walked for 5 minutes.
Press: 5×30 + 5×40 + 5×45 + 5×50 + 5×55 + 10×65 (86.69 1RM)
BBB Bench 70%: 3x8x105
Chinups: 3xBW + 2xBW
Lat Pulldowns: 10×42.5 + 8×42.5 + 7×42.5
BB Curls: 10/8/7 x 40
Been a while. Didn’t post up last week’s numbers (it was a rest week). Struggled today across the board today on various lifts. Tried to do some wide grip pull-ups today, but it was pretty difficult.
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
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.
Press: 5×30 + 5×40 + 2x3x50 + 12×50
BBB Bench 60%: 5x8x85
Lat Pulldowns: 5x10x42.5
BB Curls: 3x10x40
Press: 5×45 + 5×55 + 5×60
BBB Bench: 5x8x85
Lat Pulldowns: 5x10x42.5
BB Curls: 3x10x40
Left-Hand DB Press: 3x10x35
Treadmill: 15min. @ 3.0 spd