5/3/1 – C3W3 – Deadlift

Deadlift:  5×105 + 5×135 + 3×160 + 5×200 + 3×230 + 6×255 (296.17 1RM)
BBB Squat 70%:  5×105 + 5×135 + 3×160 + 3x5x190

Seated DB Press:  3x10x35
Tricep Extensions:  15×40 + 15×45 + 10×55

And this work out concludes the 3-month Boring But Big challenge.  What next…?

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 – C1W2 – Deadlift

Deadlift:  5×100 + 5×130 + 3×155 + 3×180 + 3×205 + 3×225
BBB Squat:  5x10x130
Crunches:  45/25/15

The BBB squats weren’t bad today.  I was able to finish out the 5 sets this time.  I had some lower back strain on these.  Fatigue got the best of my form perhaps.  I was going pretty low on the squats.  Used alternating grip on the top set of the deadlift, no belt.  It wasn’t bad.  Gym doesn’t have an ab roller so I, instead, performed some body weight crunches.

I’ve been trying to keep myself “topped off” in terms of getting food in me.  The previous 2-3 weeks, I’ve been really neglecting the other half of my training:  nutrition + diet.

I’ve been thinking of developing a personal Android App for myself to track my numbers.  In addition, I’d like this app to be able to push my info to a database where I can then serve a personal web page with the stats I’ve pushed from my phone.  It’s certainly nothing novel, but I think it’d be cool to build something from scratch.  I’ve been running this personal blog for close to 3 years now.  The amount of lifting datum I’ve accrued is certainly not negligible anymore.

Being able to analyze patterns in my workout progress over these periods of time can definitely help me learn a lot of new things about myself that I may have not been able to recognize in the past.  What worked?  What didn’t work?  When did I have the longest streak of PRs?  When was I strongest?  When did I plateau?  Which workout regimen gave me the most gains?

Week2 – Day4 Light – Fast and Round

Weight:  182 lbs

Didn’t eat anything until after the workout.  Felt a slight lack of energy because of this, but I still managed to crank reps out.  In addition, Wednesday is also prescribed for light lifting so the session went by pretty quickly.  The deadlifts were not so light.  I tried to keep the bar close to the body, but not driving the bar into my shins.  I did not think to belt up for the top set because of it being light day.  BUT, presses and deadlifts are only worked once a week on Madcow so in actuality…it was not a light day for over head pressing and deadlifting.  Don’t think form was there on the top set, core probably couldn’t take the load and so I may have rounded a bit.  Sprinkled in a few sets of crunches in the end.

Squats:  5×115 + 5×145 + 5×175 + 5×175

Press:  5×45 + 5×45 + 5×65 + 5×65

Deadlift:  5×135 + 5×185 + 5×225 + 5×250

Crunches:  4×25