Week 25 – 5/3/1 – Day 87

Cycle #6
Week 4 Day 1

5/3/1 Press:  5×50, 5×65, 5×75

Fairly easy.  Focused on form.  While perusing the net, I found this nifty article by Bill Starr on the overhead press.  http://startingstrength.com/articles/stronger_press_starr.pdf  Surprised me when he mentioned that dips is king when talking about developing overhead pressing strength.  I think…I might switch up the assistance between bench and press day.

BB Assistance:

DB Military Press:  10×30 + 10×35 + 10×40 + 9×45
Barbell Curl:  2x10x30lb + 2x10x40lb
Side Laterals:  2x10x10lb
Rear Laterals:  2x10x10lb
Preacher Curl:  4x10x45lb

Conditioning:

15 min. treadmill @ 3.0 spd

Week 24 – 5/3/1 – Day 85

Cycle #6
Week 3 Day 1

Just did week’s day 1 lift.  Was pretty busy Monday and Tuesday night.  Playing catch-up sucks a lot- it throws you off your rhythm.  But, on that same note, you have to learn to adapt and cope with the slight change.  Consistency is king when it comes to lifting and wanting to get results.

5/3/1 Press:  5×50, 3×70 + 5×90, 3×105, 2×115 Rep PR

A few reps were a bit scary.  I dropped the weight a bit too quickly on a few reps and bent my wrists back too much.  I remember hitting this weight eons ago…probably sophomore year of college when I first started doing Stronglifts.

BB Assistance:

DB Military Press:  4x12x35lb
Barbell Curl:  3x10x30lb + 10x40lb
Side Laterals:  2x12x10lb
Rear Laterals:  2x12x10lb
Preacher Curl:  4x10x30lb

Upperback and biceps were burning and had that pumped sensation.  Side laterals and rear laterals were very taxing even though they were only 10lbs in each hand.  Dumbbell military press felt much more stable compared to the first time doing them.  I made sure to try and keep my elbows and forearms at right angles and making sure not to go too low to avoid stress on the shoulder joints.  Preacher curls felt light- I used preset bars, not ones to load plates on.  The barbell curl was easy, but taxing endurance-wise.

Conditioning:

6min. treadmill jog

Getting back to doing some cardio.

Week 23 – 5/3/1 – Day 81

Cycle #6
Week 2 Day 1

5/3/1 Press:  5×45, 5×55, 1×70 + 3×80, 3×90, 3×110

Got the reps I needed.  Felt very wobbly on the second rep of the top set, thought I was going to fall backwards.

BB Assistance:

DB Military Press:  3x12x30lb
Barbell Curl:  3x12x30lb
Side Laterals:  1x12x10lb
Rear Laterals:  2x12x10lb
Preacher Curl:  2x10x45lb + 4x45lb

Didn’t have time to get all 4 sets for each assistance.  The db military press felt much better compared to a standing military press.  Barbell curls were pretty easy.  Preacher curls were very difficult by the time I got to the 3rd set.  I didn’t really rest between exercises so I was pretty much doing a circuit.

Week 22 – 5/3/1 – Day 77

Cycle #6
Week 1 Day 1

5/3/1 Press:  5×45, 3×55, 1×70 + 5×80, 5×90, 5×105

Used a false grip and managed to crank out at least 5 reps on the top set.  I didn’t think of it at the time, but I completely forgot to go all out on the top set.  Also, the bar was rolling back into the top of my hand a bit too much causing a lot of strain on my wrists, mainly my right.  The descent of the bar needs to a bit more controlled because I can see myself seriously injuring my wrists if I just drop the weight down and the bar rolls back.  Even if I only managed to get 5 reps, it’s a vast improvement from the previous cycle’s 105 attempt at only 2 reps achieved so I’m definitely happy.

BB Assistance:

DB Military Press:  12x15lb + 3x12x20lb
Barbell Curl:  3x12x30lb
Side Laterals:  2x12x10lb
Rear Laterals:  2x12x10lb
Preacher Curl:  10×35 + 10×40 + 2x10x45

I went through these pretty quickly so my arms became jelly pretty quickly.  Didn’t realize I was supposed to do the DB military presses seated or at least that’s how the majority of people do it.  I lowered the weight on the side and rear laterals to 10lbs- 15lbs was way too heavy for me.  The BB curl weight remained static and I ramped the preacher curl weight until the 3rd set.

Conditioning:

0.5 mile walk

Week 21 – 5/3/1 – Day 73

Cycle #5
Week 4 Day 1

It’s deload week so workouts are quick and light.  Always enjoy deload week as I get to hone lift form and technique and do some reflection on the last month- kind of like grading myself.  I was also, however, contemplating about skipping the deload.  Sometimes, the monthly progression gets to me, “This is too damn slow, I want to be faster, stronger, bigger…now.”  And it can be difficult sometimes to dial myself back and to really appreciate that the “slow”, hard work I’m putting in now will be realized months and years from now and not tomorrow.  This is a daily constant reminder, not just in lifting, but in other aspects of everyday life.

5/3/1 Press:  5×45, 5×60, 5×70

Used a false grip.  Pretty easy- I played around with my grip width, pinky vs ring finger on the finger guide.

BB Assistance:

DB Military Press:  12x20lb + 12x15lb + 2x12x10lb
Barbell Curl:  12x40lb + 3x12x30lb
Side Laterals:  2x10x10lb
Rear Laterals:  2x10x10lb
Preacher Curl:  10x45lb + 3x10x25lb

Conditioning:

3 min. 3.0 spd 10% incline
3 min. 2.5 spd 5% incline

Calves were still a bit sore from the past weekend’s hiking so I didn’t get to doing any sprints- probably should have to get the blood flowing.

Week 19 – 5/3/1 – Day 66

Cycle #5

Press:  5×45, 5×55, 3×70 + 3×80, 3×95, 2×105 

Used a regular grip on all sets including warm-up.  Seems like I’m a lot weaker when using regular grip.

BBB Press:  10/10/8/6/6

Really fatigued traps by this point.  I just felt like I didn’t have any gas at all.

BB Assistance:

DB Military Press – 4 x12 x 10lbs
Side Laterals/Rear Laterals – 2 x 2 x12 x 10lbs
Barbell Curls – 4 x12 x 20lbs
Preacher Curls – 4 x10 x 35lbs

Conditioning:

2min. x 2.0 spd, 10% incline warm-up
2 x 1min. 5.0 spd, 10% incline sprint
6.0 spd + 7.0 spd + 8.0 spd x 1min. no incline
Cool down fast walk to 1mile

Week 18 – 5/3/1 – Day 64

Cycle #5

Press:  3×80, 3×95, 6×105 Rep PR

These felt pretty good.  Used a false grip on first and second sets, regular grip on the last set.  I think it’s much easier to roll back the bar into the wrists with a regular grip.  Maintaining the bar at the base of my palm required a lot of forearm work.  Going back down, I made sure not to drop the weight- usually when I do this I end up losing my tight grip and having the bar roll back into my wrists.  Overall, pretty happy about the lift.  I’d really like to get it up to 10×105.

BBB Press:  5x10x60

Much easier than the previous press day.  Last press day I was all over the place.

Chin-ups:  6/4/3/3/3

The last couple of sets were grinders.  I did them right after doing a set of BBB press.

BB Assistance:

DB Military Press – 4 x12 x 10lbs
Side Laterals – 4 x12 x 10lbs
Barbell Curls – 4 x12 x 30lbs
Preacher Curls – 4 x10 x 35lbs

Performed some very light additional assistance work.