Week18 – Day50A – Move Out

Weight:  188.2 lbs

Finally moving into the new apartment.  Living the independent life.

Squats:  3x5xBar + 5×150 + 3×175 + 2×205 + 1×225 + 5×260

Managed to crank out 5 reps going deep into the squat.  Rested between 4th and 5th reps on the top set for about 7 seconds, taking big gulps of air in.

Bench:  3x5xBar + 5×75 + 3×95 + 2×115 + 1×135 + 5×150 + 5/5/5/5/4 x 135 (1)

Sort of all over the place with bench.  I forgot that I had to deload for today so I performed a single set of 150.  Still managed to stall on the last set, hah!  Going for 135 again next time around and will be focusing on form.

Rows:  5×135 + 3×135 + 2×135 + 3x3x160

Decided to drop down reps from 5 down to 3.  My form and technique is pretty much garbage after the first few reps so I’d like to capitalize on these first few reps rather than delude myself into thinking I can do 5 when I can actually only do 3 reps with good form.

Accessories:
Dips:  10/6/4/6/4 (30)
Pull ups:  3/2/1/1/1/1 (10)

Rests between the sets are important, I’ve found.  Pull-ups were lagging behind the dips, I had finished my 30 reps of dips and still had to do 3 reps on the pull ups.  These two exercises are performed in alternating fashion.

Conditioning:
Intervals:  5 min. + rest @ 3.0spd + sprints @ 6.0-6.5 spd

Calves are no longer suffering severe DOMs after running.  My running strides feel much more comfortable and confident.

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Week 12 – 5/3/1 – Day 43

Cycle #3

Deload week.  Almost done with the 3-month challenge.  Thinking back retrospectively, doing the challenge after coming off of a fairly rigorous 11 weeks of MadCow may not have been the best decision.  But, no regrets, I’ve made some decent gains in the first 3 cycles as a result.  I’m hitting PRs on the press and bench which I’m very pleased with.  Deadlift and Squat poundages are getting very close to my previous PR numbers.  Compared to the last cycle, I think I’ve done much better.  I think my focus for the next cycle is my nutrition.  If I want to progress with heavier poundages on the bar, I need to get my eating habits up to par.

Press:  5×45, 5×55, 5×65

Very easy.  Flared elbows out a bit early.  Right rotator cuff felt it- it had the same sensation close to when I nearly popped my shoulder out from my previous shoulder injury- was a tad bit scary.

Boring But Big 70%

Bench Press: 3x10xBar + 3x10x115, 2x8x115

I think I rushed these a bit much.

Chin-ups:  5/4/4/3/3

Felt very strong on the first set.  I’m going to try for 6 next time.

Curls:  3x10x40 + Tricep pushdown:  3x10x35 + Face pull: 3x10x25

Treadmill:  

2 min. warm-up
4 x 1min. 5spd/1min. 3spd @ 10% incline

Week 16 – Day 45B

Quick warm-up.  Squats were pretty heavy; I got pretty nauseous in between sets.  I think this may be attributed to my slightly lower calorie intake.  I also opted out of eating and waiting another hour before the workout because I wanted to give myself time to do some low intensity 20 minute cardio post workout.  Stalled worse than the previous press workout; probably due to my heavier squat (increased muscle fatigue on the shoulders).  This marks my second deload on the press so I’m decreasing the volume to 3×5.  Thus far, I’ve stalled at least once on every single lift except for my deadlift.  I pulled 275 today.  The first rep was remarkably easy, but fatigue set in pretty quickly albeit only pulling 5 reps.  Pull-ups were somewhat easier in the beginning, so I’m definitely getting stronger.  I decided to use 15 pounds for the counter weight for the reverse crunches as 17.5 was getting too easy for me.  And finally, I ran for 15 minutes at 5.5 speed.  My heart rate was around 175+ for the duration of the run.  I was fairly comfortable, but I hadn’t ran for such a long time.  My left ankle was bothering me and my running form was wobbly as hell.

Squat:

2 x 5 x Bar

5 x 135

3 x 155

2 x 185

3 x 5 x 215

Press:

5 x Bar

3 x 65

5/5/4/4/3 x 87.5

Deadlift:

5 x 175

3 x 205

2 x 235

5 x 275

Accessory:

4/3/2 x BW Pull-ups

3 x 15 Reverse crunches

15 min. 5.5 speed Treadmill

Week 12 – Day 35B

Missed my workout Wednesday, I was extremely exhausted by the time I got home.  Today’s workout was pretty disappointing.  Aside from being physically exhausted, I think my CNS has also taken quite a beating and it’s taken a toll on my mental stamina.  Last rep of the 2nd and 3rd set, I was stuck in the hole for what seemed like forever.  Pressing was fairly difficult, it seemed like I was balancing left and right arm workload more than I did previously.  Grip was failing very hard on my workset; the bar was very slippery.

Warm-ups:

2 x 10 Shoulder dislocations

2 x 15 sec. Doorway pec stretch

1 x 10 Leg swings

1 x 20 sec. static Squat stretch

Squats:

2 x 5 x Bar

5 x 135

3 x 165

2 x 195

3/3/2 x 235

Press:

2 x 5 x Bar

3 x 65

5/4/3 x 82.5

Deadlift:

5 x 165

3 x 195

2 x 225

5 x 260

Week 6 – Day 16B

July 4th weekend, no gym on Monday so I decided to go today to get my Week 6 started.  Squats were done fairly well.  I noticed that instead of looking up (which exaggerated my lower lordotic arch), looking down and keeping my spine neutral with little lordotic arch helped ease the strain on my lower lumbar region.  Of course, this execution of the lift results in my back being a bit more horizontal than one would like (aka doing somewhat of a good morning).  I think this trade-off is worth it to avoid injuring my lower back.

Press…press…press… I stalled for the 3rd time today.  My forearms and shoulders just can’t handle the amount of fatigue they go through.  Doing squat walkouts after the squats are probably not helping my muscle endurance right before pressing.  My traps and shoulders are really tired after squats and squat walkouts.

Deadlifts were pretty heavy today.  I accidentally let go of a little tension on my 4th rep- I felt that one.  I switched to alternating grip for the last rep as my grip was failing.  I think I’m going to start using chalk on the next B session.

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

3 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 120

3 x 145

5 x 5 x 170

Walkouts:

10 sec. x 220

10 sec. x 240

Press:

2 x 5 x Bar

3 x 65

5/5/5/4/4 x 75

Deadlift:

1 x 5 x 195

Warmdown:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

Foam rolled legs, upper back, lats