Week 13 – 5/3/1 – Day 50

Cycle #4

Today’s Monday.  Three days since this workout and my legs are still sore.

Squat:  5×115, 5×140, 3×170 + 5×185, 5×210, 6×240

The work sets felt fairly heavy, I think I may have gotten myself a bit winded from the warm-up sets.  I really wanted to do much more on the last set, but I just couldn’t crank out any more.

BBB Squat:  10-8-6-7-8×140

Pretty ridiculous.  This may as well have been a marathon run from the way my legs felt and how hard I was breathing after finishing each set.  I rested a bit longer for the latter two sets so I could do each set better than the last.

Ab Work:  

25 25lb Side Bends
15 Ab Wheel Roll Outs
10 10lb Weighted Situps

Conditioning:

10% incline
2min. warm-up 2.5spd
4x1min. sprint 5spd

These were pretty nightmarish after the squat workout.  Shirt was soaked after the workout.

Week 19 – SL5x5.54A / FL.3

Extremely exhausting workout.  Didn’t drink much water for the day and didn’t get any food in before the workout.  Squats were pretty difficult, but pointing toes out more helped engage posterior chain, glutes and hamstrings.  Bench press was difficult.  Applying the PL arch helped a bit, but I didn’t feel very strong with performing the reps.  Decided to force deload on the rows and drop it down to 135 to try and maintain good form.  Missing a workout definitely has its toll.  You would think that you’d be better rested and recovered, but I feel as though it actually hinders performance.

Squats:

2 x 5 x Bar
5 x 135
5 x 155
3 x 175
2 x 195
3 x 5 x 215

Bench:

2 x 5 x Bar
5 x 95
3 x 115
5/3/4 x 145

Rows:

3 x 5 x 135

Accessories:

4/3/1.5 x BW Pull-ups
Core level 2
8 min. HIIT

Food Log

Meal #1 – 9:15 AM
1/2 cup Rolled Oats + 16 oz. skim milk /w 1 scoop whey protein
40g Pro
59g Carb
4.5g Fat
490 calories

Meal #2 – 11:34 AM
Chobani Greek yogurt + Protein bar
33g Pro
42g Carb
12g Fat
380 calories

Meal #3 – 1:09 PM
Half plate rice + 6 oz Morton’s steak
36g Carb
24g Pro
4g Fat
310 Calories

Meal #4 – 7:00 PM
Tortilla wrap /w grilled chicken + cheese salsa sauce + feta cheese

Meal #5 – 10:00 PM
Half plate rice + 4 breaded chicken drumsticks + 4 cups 2% milk

Week 18 – SL5x5.53B / FL.2

Food Log

Meal #1 – 9:15 AM
1/2 cup Rolled Oats + 16 oz. skim milk /w 1 scoop whey protein
40g Pro
59g Carb
4.5g Fat
490 calories

Meal #2 – 11:39 AM
Ramen noodles + 1 can sardine in pure olive oil
36g Pro
72g Carb
42g Fat
828 Calories

Meal #3 – 1:45 PM
Diner Bacon Cheeseburger Salad

Week 18 – Day 52A

Squats were not bad, had a bit of pain afterwards, but I think the pain from my previous day of deadlifts carried over.  Bench felt pretty weak today, I couldn’t get a proper form on it.  My last set was the best of all the worksets; this was the case because I felt I used more of my lats.  Rows were very difficult, again my back was in a bit of pain from the deadlifts the previous day.  Level 3 core exercises were more difficult than I expected; I didn’t have much endurance.  HIIT was very easy.

Squats:

2 x 5 x Bar
5 x 155
3 x 175
2 x 195
3 x 5 x 210

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5/4/4 x 145

Rows:

5 x 135
5/4/2 x 165

Accessories:

13/7/4 x BW Dips

Core level 3:
Decline board leg thrusts – 2 x 8
Lying leg thrusts – 2 x 10
Reverse crunches – 1 x 10
Ab scissors – 1 x 8
Stability ball hip flexion – 1 x 12
Ab bicycles – 1 x 30
Stability ball crunches – 1 x 12
Alternating crunches – 1 x 20
Stability ball plank holds – 1 x 45-60 seconds
Abdominal vacuums

5 min. HIIT:
3-4 min. warm-up
I1 – 7mph, 1 min.
I2 – 4mph, 1.5 min.
I3 – 8mph, 1 min.
I4 – 4mph, 1.5 min.
3-4 min. warm-down