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.

Week 21 – 5/3/1 – Day 74

Cycle #5
Week 4 Day 2

Deadlift:  5×115, 5×145, 5×175

Pretty easy.  Going to do empty bar warm-ups before these next deload to get warmed up.

BB Assistance:

10×45 + 10×55 + 10×65 + 10×75 – Good Mornings:  Pretty easy, the bar slips up sometimes when going down and hurts a bit when it gets to behind my neck.
4x10x70lb – Lat Pull-downs:  Would give this weight about 7/10 difficulty.
4x10x30 – DB Rows:  Felt pretty light.  I might go for 35 or 40 next time.
10/8/6 – Ab Wheel Roll Out:  My low back buckles once my core fails.  These…suck a lot, haha.  Need a stronger core- stronger core translates to improvements in every other lift especially the squat.

Week 17 – 5/3/1 – Day 62

Cycle #5

Deadlift:  5×100, 5×140, 3×160 + 5×190, 5×225, 11×250 Rep PR

Crushed the deadlifts today.  Looks like I’m back into the swing of things.  Yesterday’s press day was definitely off- my head wasn’t in the right place.  Alternating grip on the last set.

BBB Deadlift:  5x10x145

Felt relatively light.  I also used the belt on every set here.  I touch and go’ed all the sets.  The latter sets I would do a quick 5-rep, pause, then finish the set.  The one thing I don’t like about doing touch and go is that I end up performing more of a straight legged deadlift as opposed to a regular deadlift.  I tried to quickly drop my butt after each rep so that I was engaging my hamstrings each time and not pulling with a straight leg.

Core:

10 x BW + 10 x 10lb Weighted Sit-ups
25 x 25lb Side Bends
10 x Lying Leg Raises
6 x Kneeling Ab-Wheel Roll Outs

My core was pretty shot from the deadlifting.  I could barely keep my body rigid on the ab wheel roll outs- my back would just buckle in.  Weighted sit-ups don’t feel as terrible anymore compared to the first few times I did them.

Conditioning:

3min. 2.5 spd warm-up @ 10% incline
4 x 1min. 5.0 spd sprints with 1min. rests @ 10% incline
7.0 spd sprint to 1 mile mark @ no incline

Left knee was feeling scarily unstable.  Felt better later.

Week 15 – 5/3/1 – Day 56

Cycle #4

Deadlift:  5×120, 5×150, 3×175 + 5×205, 3×230, 10×260 Rep PR

I don’t know what to say.  It seems almost fantastical that I actually cranked 10 out.  Determination and putting that number in your head really does wonders.

BBB Deadlift:  5x10x135

Messed up.  I wrote down cycle #1 BBB deadlift numbers.  And here I was thinking things were getting easier.  Go brain farts.

Core:

10 x 10lb Weighted Situps
15 x Ab Wheel Rollouts
25 x 25lb Side Bends
5 x10 x Lying Leg Raises

Week 14 – 5/3/1 – Day 52

Cycle #4

I need to eat more.  I’ve been resorting to only 4 eatages a day (eatages? dunno).  Some of which I’m not even finishing.

Deadlift:  5×115, 5×140, 3×170 + 3×200, 3×230, 8×260 Rep PR

I was a bit wary going into the lift.  The back of my head was telling me that I was probably going to do worse than wk1 considering the increase in weight.  NOPE.  I actually matched wk1 rep numbers; I was very happy about that.  I’m pretty psyched that my theoretical calculated 1 rep max is at 322.82.  I’ll be that much more psyched when I actually get to pull that.  I’d eventually like to get that number to 360.  Double bodyweight deadlift is definitely an achievement milestone for me.

BBB Deadlift:  5x10x145

Used the belt on all the sets.  Was much easier than the previous BBB deadlift session.

Core:

10 x 10lb Weighted Situps
15 x Ab Wheel Rollouts
25 x 25lb Side Bends
5×10 x Lying Leg Raises

Week 12 – 5/3/1 – Day 44

Cycle #3

Deadlift:  5×115, 5×140, 5×175

Lifts felt good.  The triple was definitely a struggle.  Didn’t keep the bar close on the first set.  The business socks are helping a bit.  I might look into investing in some thicker ones to protect my shins better.  I’d rather not have to think about my shins when I’m pulling.

Boring But Big

Squat: 10/10/8/6/5/7 x 135

Lower back was bothering me a bit.  May have rushed a bit since the weight was significantly lighter.

Ab Wheel:  10/6/5/4

Squats left me pretty dead at this point.  Core was definitely spent, I couldn’t keep my torso rigid and felt like I was straining my back on the roll out..

Treadmill:

2min. warm-up
3 x 5spd / 2.5 spd @ 10% incline

Week 11 – 5/3/1 – Day 40

Cycle #3

Deadlift:  5×115, 5×140, 3×17 + 5×210, 3×240, 3×270

Lifts felt good.  The triple was definitely a struggle.  Didn’t keep the bar close on the first set.  The business socks are helping a bit.  I might look into investing in some thicker ones to protect my shins better.  I’d rather not have to think about my shins when I’m pulling.

Boring But Big 70%

Squat: 5×135, 3×155 + 10/7/6/4/5 x 195

I wanted to get 10 reps on the first set.  My endurance has definitely improved compared to  my previous BBB squat assistance sessions.  I was pretty gassed by the fourth set.  I rested plenty for the fifth and comfortably cranked 5 out.

Ab Wheel:  10/6/5/4

Squats left me pretty dead at this point.  Core was definitely spent, I couldn’t keep my torso rigid and felt like I was straining my back on the roll out..

Week 10 – 5/3/1 – Day 36

Cycle #3

Overall, I felt much better coming into the workout today.  I read something very inspiring while I was perusing the net at work today.  It was an article by none other than Jim Wendler himself.  It was quite refreshing to read because I’ve been experiencing subtle whispers in my head telling me that I need to cut down on my eating and start doing some more cardio to get that six pack ab.  I guess I should expect it considering summer’s finally here.  The title of the article is “Time to Man Up”.  When I first read it, I had a resounding thought of “F*CK YEAH” in my head and I got really amped.

Deadlift:  5×115, 5×140, 3×175 + 3×205, 3×235, 5×265

I had business socks on.  Probably looked a bit silly, but it saved my shins a bit.  I did manage to rip off a scab from my previous deadlift session, so that was no fun, but didn’t really affect me much.  I used my belt on the last set and had an alternating grip.  Form felt great- I didn’t feel any stress on the lower back.  I think the feeling I can best describe is that I was trying to separate the floor, contracting the glutes and driving my heels into the ground while lifting the bar close to the body.  Once the bar reached my knees, I drove my hips forward aggressively.

Boring But Big 70%

Squat: 3×135, 3×155, 1×185 + 7/5/5/5/4 x 205

These felt considerably more confident compared to last time.  What I didn’t like though was that my right wrists were buckled while my left were in line with my forearm.  This needs to be fixed for Friday’s squat.

Ab Wheel:  10/5/5/5/5

These were pretty difficult.  I had put quite a lot more effort in my assistance squat lift today so my mind and body were pretty fried at this point.

Treadmill:  10% incline + 3min. warm-up @ 3.0 spd, 2 sets of 1min. 5.0 speed jog / 1min. 3.0 speed rest

Week 9 – 5/3/1 – Day 32

Cycle #3

Made a mistake and did week 3 weights at 3×5.  Pretty sure I almost tore my left arm off.  I anticipated squats to be fairly difficult and so I used my Inzer lever belt.  I managed to only do 5 reps on each set before gassing out.

Deadlift:  5×115, 5×140, 3×175 + 5×200, 5×240, 3×275

Very heavy.  Shins took a beating.  Used alternating grip on 2nd and 3rd set.  Left shoulder socket felt like it almost separated from my body at one point.

Boring But Big 70%

Squat: 3×135, 3×165, 1×185 + 5x5x200

These didn’t get me breathing heavy, but they were difficult and I couldn’t get to 10 reps on each set.  Had I actually tried to go the distance on each set, I’d probably have taken a much harder beating.  I also tried something different and instead of lifting my elbows, I tried to keep them underneath the bar close to perpendicular to the ground.  I felt my shoulder blades squeeze much harder.  There was less trap involvement because when I raised my elbow I would end up squeezing my traps really hard.  My torso also felt much more upright which was a relief because usually when the bar gets heavy I end up leaning over too much to the point where my torso is close to parallel with the ground making it very difficult to avoid doing a good morning on the way up.  Noticed that my right hand was buckling once fatigue started setting which put my wrist in an unfavorable position.  The loss of proper position in the right hand caused my biceps and lats to compensate for the compromised hand position.

Ab Wheel:  10/8/8

These were easier than I had expected at the time.  Little to no lower back pain.

Week 4 – 5/3/1 – Day 14

Cycle #1

Treadmill walk 5min + Agile 8  It got pretty hot today.  I was sweating a lot during the agile 8.  Didn’t get around to doing DeFranco’s set of upper body dynamic stretches.

Deadlift:  5×110, 5×135, 5×165

These felt heavier than I expected them to be.  Really felt the burn when I squeezed everything hard at the top.  A little bit of lower back strain felt.

Boring But Big 50%

Squat: 5x10x135

As usual, deadlift+squat days suck…a lot.  I’m simply not accustomed to the high intensity squatting.  First 2 sets were easy, but cardiovascularly, I was pretty spent.  Took ample rest between each set afterwards.  I also didn’t eat before lifting- I had left work early and wanted to hit the gym early so I could find a parking spot when I got back home.

Ab Wheel:  10/10/8/5/2

I was pretty much spent by the time I got to these.  Fatigue set in and I couldn’t keep a rigid lower back.  I felt my lower back buckling and entering an unfavorable lordotic position.  I’ve already had issues with this in the past and so I chose not to exert myself too much.  Nonetheless, still got a fairly good core workout.

Additional Notes:

Did not eat my 4th meal prior to the exercise.