SS – Week 2 – Day5A

Monday, February 1st, 2016 – 57 deg F, cloudy

Jump Rope
Agile 8
Squats:  3x5x45 + 3×50 + 2×75 + 3x5x125
Deadlifts: 2x5x65 + 5×95 + 3×115 + 5×135
Incline DB Press: 10@25 + 10@30 + 10@35
Seated DB Overhead Triceps Press:  10@35 + 10@40 + 10@45

Welcome February!  What in the world happened to Wednesday and Friday last week?  I’m only in the second week trying to get back into the rhythm of things and already I’m suffering from I-have-a-bs-excuse-not-to-go-to-the-gym syndrome.  Anyway…I’m back into it starting today.  Benches were being used so I resorted to doing some db presses, incline and overhead extensions.

Squats and deadlifts were a little bit more taxing than usual today.  I’m still going up in increments of 10lbs session to session.  I think I’m going to definitely feel the heaviness of the quick ramp up in weights very very soon.  And soon as in probably within the next week or week and a half.


SS – Week 1 – Day3A

Friday, January 22nd, 2016 – 29 deg F, cloudy

Jump Rope
Agile 8
Squats:  3x5x45 + 3×50 + 2×75 + 3x5x125
Bench:  2x5x45 + 5×50 + 3×70 + 2×90 + 3x5x100
Deadlifts: 2x5x50 + 3×75 + 2×105 + 5×125

Squats were solid.  Started with wide grip and progressively narrowed grip.  Made sure bar was sufficiently low and ensured bar didn’t creep up coming out of the hole.  Took 1 second pause at the top and sucked in air before each rep.

Bench wasn’t too bad.  Felt medium heaviness.

Deadlifts were easy.  Nice and light still.  Focused on form.


SS – Week 1 – Day1A

Monday, January 18th, 2016 – 28 deg F, little windy, clear skies

Jump Rope
Agile 8
Squats:  3x5x45 + 3×60 + 2×80 + 5×115 + 2x5x105
Bench:  3x5x45 + 3×65 + 2×85 + 3x5x95
Deadlifts: 2x5x65 + 2×95 + 5×115

Starting from scratch.

Jump ropes to get the blood flowing and warm the body up.  I quickly found myself sucking in pretty big gulps of air with just ten to fifteen consecutive jumps.
After the that, I went on to do my agile 8 stretches.  Surprisingly, the stretches didn’t wear me out that much.  Just thinking now, though, I just realized I forgot to do one of the stretches (fire hydrants).

Squats weren’t bad.  The weight had a light heaviness to it, but nothing that got me nervous.  I was able to break a sweat.  Grip width started wider then progressively went narrower as my shoulder got some more stretch.
Bench reps were somewhat difficult.  I’m encountering the same old issue of my right side working harder than my left side.  Managed to crank out all the reps.
Deadlifts were pretty easy, nice and light.

5/3/1 Cycle 1 Week 2 Bench, Squat, Deadlift

10×65 / 5×95
3×115 / 3×125 / 3×140

Bench was pretty heavy.  Thumbless grip.  Trying to figure out why the load is more concentrated on the right arm.  Frustrating.

5xBar / 3×95 / 3×115
3×140 / 3×160 / 3×180

Warm-up set was pretty painful for the right shoulder.  Will need to do mobility exercises prior to get the shoulders prepped for low bar position.  Interestingly…I decided to narrow my grip width by a lot and it actually lessened impingement on the shoulder.  Usually, it’s the other way around due to lack of shoulder flexibility.  This also allowed me to have a more upright position and avoid doing a good morning on the positive.  Lowered lower back engagement so no sore back.

3×155 / 3×175 / 3×205

Pretty solid on these.  Was very happy to do these again.  Deadlifts are by far my favorite of the compound lifts.

Seated DB Press:  10×35 / 8×35 / 6×35

Somehow did worse on these than previous db pressing.

Chinups:  3 / 2.5 / 2.5 / 2 / 1.5 / 1.5

Actually did the other 4 sets.  These felt very strong.  No doubt getting some help from the curls.

Incline Bench:  8×85 / 6×85 / 4×85

Struggled with these a lot.  Again, same issue with regular benching, right lats, triceps and upper chest were getting more strained than left side.

Preacher Curls:  3x10x40

Pretty easy, struggled from fatigue on the last set, but I think I can get up to 50 for next time.

DB Bench:  3x10x35

Pretty easy as well.  Not sure of the dumb bell path, was using a pretty narrow path.  May go a bit wider to get more of the pecs involved.

DB Rows:  3x10x45

Pretty fatigued by the end of the session, but managed to complete all sets.  Was jerking a bit on the last few reps of the last set