Week 40 – 5/3/1 – Day 127

Cycle #4
Week 1 Day 3

Warm-up Bench:  5×65, 3×85, 3×100
5/3/1 Bench:  
3×110, 3×135, 5×145
Dips:  5/5/4
DB Fly: 4x12x15lb
Tricep Pushdown:  
DB Bench:  

Should have been doing tricep extensions and not tricep pushdowns.  Brain fart.

Week 38 – 5/3/1 – Day 123

Cycle #3
Week 3 Day 3

Warm-up Bench:  5×65, 3×85, 3×100
5/3/1 Bench:  
5×125, 3×140, 3×160
Dips:  8/4
DB Fly: 2x10x10lb
Tricep Extension:  
12x40lb, 12x45lb
DB Bench:  

Only had 30 minutes in the gym.  Took very quick rests between sets.  Only did 2 sets of assistance.

Week 23 – 5/3/1 – Day 83

Cycle #6
Week 2 Day 3

Bench:  3x5xBar + 5×75, 3×100, 1×115 + 3×125, 3×145, 5×165 Rep PR

Got to the gym late tonight so no one to spot me.  I decided to go ahead anyway and make an attempt on the top set.  Used a tight power lifter arch, took a deep breath and squeezed my shoulder blades together.  I would push my feet through the ground at the beginning of each rep to really keep a tight upper back.  Managed to bang out 5 reps which I was ecstatic about at the time.
From this point forward, I’m looking at pretty new poundage territory.  I’ve been consistently and slowly gaining on my bench numbers and it’s gotten to the point where next cycle’s first week poundages are PR numbers I broke just some few weeks ago.  It’s funny.  When I’m gaining and not stalling and everything is dandy, I don’t really notice how much weight I’m pressing or pulling.  But, when I’m really grinding that last rep out…only then do I realize how far I’ve actually come and what gains I’ve achieved to reach that point of 100% maximal effort.

BB Assistance:

DB Fly – 3x10x15lb:  Pretty easy.  Right shoulder bothered me on negative to positive phase of the lift.  Doing the exercise slower and with more control I think is key to making sure I don’t strain my shoulder.
Tricep Extension – 10x30lb + 10x35lb + 10x40lb:  Decided to do these in place of pushdowns.  I haven’t done them since I was doing Madcow about six to nine months ago.
DB Bench Press – 10x30lb + 2x10x35lb:  Not sure whether or not to tuck elbows or flare them out for these.
Dips – 8/4/4:  Always hard as hell with fatigue build up from the other exercises.

Week 22 – 5/3/1 – Day 79

Cycle #6
Week 1 Day 3

Bench:  3x5xBar + 5×65, 3×80, 1×100 + 5×120, 5×135, 7×155

Forgot to tell my spotter to not help until I ask for it so he ended up carrying the bar slightly on the 7th and 8th rep.

BB Assistance:

DB Fly – 2x10x15lb
Tricep Pushdown – 2x10x35lb
DB Bench Press:  10x30lb + 10x35lb
Dips – 8/4


3 x 30-30-30 Heavy Bag Drill – Basically doing 30 seconds of normal heavy bag practice followed by 30 seconds of high knees with non-stop speed punching and then 30 seconds of all knock punches.  I initially did just 10-10-10 to test it out and wasn’t bad except for the last segment when I was going all out- I got out of breath fairly quickly.  Afterwards, I did 3 sets of the 30-30-30.  My legs went out very quickly, doesn’t seem like I have much endurance when I punched and actively moved around the bag.  I’ll try to keep this up and work my way up on the number of sets- a set of 2 equates to a single round lasting 3:00 min.  I’d like to get comfortable up to 3 rounds of 3:00 minutes which should be 6 sets.

Week 21 – 5/3/1 – Day 75

Cycle #5
Week 4 Day 3

Bench:  3x5xBar + 5×70, 5×95, 5×105

Very light.  Locked in a good arch and spread my feet wide to tighten the glutes when pressing through the ground.  Grip was sufficient to get a semi-tuck of the elbows, but I flared them out a tiny bit because completely tucking caused me to lose perpendicular position between my forearm and the ground.

BB Assistance:

DB Fly – 4x10x15lb
Tricep Pushdown – 4x10x35lb
DB Bench Press:  2x10x30lb + 2x10x35lb
Dips – 10/10/5/5