5/3/1 Cycle 1 Week 2 Press

Press:
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

Bench: 5x8x80

Felt unbalanced load on the bench.  Probably arching back too much.

Chinups:  2

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.

Week 41 – 5/3/1 – Day 129

Cycle #4
Week 2 Day 1

Warm-up Press:  5×40, 3×50, 3×60
5/3/1 Press:
 5×70, 5×80, 5×90
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Standing Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x30lb

A little short for time today, but managed to get in all the accessories.  No cardio or conditioning to be had though which sucks.

Warm-up for the last 2 weeks has been consisting of 1 minute jump rope, dynamic upper body stretches such as arm crossovers and arm circles for upper body days.  1 minute jump rope, leg swings, fire hydrants, static lunge stretches for lower body days.  2 sets of these before doing any lifting.

May start doing box jumps again for further CNS jump starting, but definitely don’t want to throw my back out again, so I’m going to be extra cautious.

Presses weren’t too bad- managed to bang out the top set.  Stretched my wrists out a bit. Thinking retrospectively, I probably should do some wrist exercises warm-ups prior to pressing.  I focused on maintaining a good bar position in my hand to avoid hyperextending the wrists.  This usually happens as a direct result of form breakdown when pressing heavier weights.

Week 40 – 5/3/1 – Day 125

Cycle #4
Week 1 Day 1

5/3/1 Press:  3×65, 3×75, 3×85
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Standing Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x30lb

Last week was unintentional deload week.  So much for “skipping” it last week.  Again, struggling with getting myself up in the morning to hit the gym.  Lack of discipline, not eating right, sleeping too much.  Also, thinking of restarting Squats cold.  Left knee doesn’t seem like it’s getting any better and I think my form is going down the crapper from the gym-going inconsistency.

Week 39 – 5/3/1 – Day 124

Cycle #4
Week 1 Day 1

5/3/1 Press:  3×65, 3×75, 3×85
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Standing Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x30lb

Yep, skipped deload week for cycle 3.  Going to do another cycle of the bodybuilder template.  I think I’m making good progress on the lifts, bench, especially.  Although, I do think I’m slowing down on deadlifts because of the decrease in volume.

Week 38 – 5/3/1 – Day 121

Cycle #3
Week 3 Day 1

5/3/1 Press:  5×70, 3×80, 3×90
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x25lb
Conditioning:  15min. elliptical

Press felt a bit better than usual.  Slightly narrowed grip and engaged and tight lats throughout entire movement really helped with the “wobbliness” inherent in my pressing technique.  Also, tried to keep the forearms and elbow underneath the bar instead of to the side.

Week 36 – 5/3/1 – Day 117

Cycle #7
Week 1 Day 1

5/3/1 Press:  3×60, 3×70, 3×80
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Barbell Curls:  4x12x30lb
Preacher Curls:  12/12/8/7 x 45lb
Core:  3xF Situps
Conditioning:  15min. 3.0 spd, 3.0 incline

Day 1 of the bodybuilding scheme.  Curls were pretty taxing.  Probably need to lower the weight on the preacher curls and stagger the curls so that I’m not performing them back to back.  I should probably also rest a bit between each movement instead of doing them one after another.