Rows: 2x10x75 + 3x5x75
Prowler: 4 + 2
Prowlers sucked the life out of me again. Pushed it with no plates on it this time and did 2 sets of runs. 4 reps back to back then 2 reps back to back. Did 10 reps on the bench again. The weight is still relatively light. Rows got pretty heavy today. Did 10 reps on the first 2 sets then 5 reps on the last 3 sets. Dips were surprisingly easy today. Managed to crank out 6/4/2 reps.
DB Incline Bench: 5×50 + 4x10x50
Rows: 5×70 + 4x10x70
Prowler: 10lbs * 4 reps
Everything was pretty peachy today. That’s until I decided to push the prowler. I was aiming for 5 reps, thinking to myself, “This ought to be pretty easy!” Man was I utterly wrong. My legs were completely obliterated in a matter of 3 minutes flat. I was experiencing all the symptoms of complete exhaustion: head in a daze, jello legs, sucking in air like it was my job.
Other lifts were light. Less soreness overall. Performed high reps on the bench and rows since they were so light.
I’m pretty happy that there’s a prowler at the gym now. The new space below the gym is rarely occupied, so it’s a great place to warm up and push the prowler around.
DB Incline Bench: 3x10x30
Pretty packed gym today. 3 squat racks were all being used. Kindly asked a couple who were squatting if I could work in using an empty bar. Got some confused and/or upset gestures. Seems like the question did not compute properly. Decided to clean the bar off the ground, press overhead and drop the bar behind the neck instead. My right shoulder held up, but I don’t believe any behind the neck pressing movements are the best for them. Nonetheless, I managed to get my core lifts in. The two bench stations were also being used and so I was not able to use them. Instead, I performed incline dumbbell presses.
Bench: 5×65 + 5×75+ 3×95 + 5×100 + 5×115 + 13×130 (195.08 1RM)
BBB Press 50%: 3x10x55
Dips: 5xBW + 5xBW+5 + 5xBW+15
DB Bench: 3x8x35lb
DB Fly: 10×10 + 10×15 + 10×20
Cycling: 2.0 miles
Switching things up ever so slightly. Still 5/3/1 and also still BBB 3-month challenge. But, switching out some of the accessories for more bodybuilding style lifting. I still get my BBB in, but I’m tweaking the additional accessories to tailor more of a bodybuilding template.
The tweaked additional accessories were pulled from the bodybuilding template here: http://www.jimwendler.com/2012/09/531-and-bodybuilding/
Press: 5×30 + 5×40 + 3×50 + 5×50 + 5×60 + 5×70 (78.76 1RM)
Squat: 5×105 + 5×135 + 3×165 + 5×180+ 5×205 + 7×230 (276.04 1RM)
Dips: 5xBW + 4xBW+5 + 4xBW+10
Bench: 5×65 + 5×85 + 3×95 + 3x8x105
BBB Press 60%: 3x10x55
Chinups: 5xBW + 3xBW+5 + 1.5xBW+10
Hillsprints: 1x40yd jog + 3x40yd sprints
Hang Cleans: 5x10xBar
BBB Bench 70%: 10×45 + 10×65 + 8×85 + 3x8x105
Dips: 5xBW + 3xBW+5 + 3xBW+10
DB Bench Press: 3x10x25
Tricep Extensions: 10×45 + 10×50 + 10×55
Rest week. Doing some additional accessories for the shoulders and chest. Also played around with hang cleans. I’m currently practicing it with an empty bar and following this video step-by-step.
The db bench press was bothersome for my right rotator cuff. Found a dipping belt at the gym! Did 5/3/3 on the dips and reps on the chinups. Felt pretty strong on the reps, went down slow and controlled to avoid aggravating the shoulder joint. Also went deep enough to have my arm hit 90 degrees to get good ROM on the exercise. Drove back to apartment after and did some hill sprints. The 2 sprints were pretty easy going. Turned it up for the next 3 and was pretty spent afterwards. I’ll have to see if I can find a grassy hill. The concrete isn’t too friendly on the impact, running up the hill.
Bench: 5×60 + 5×75 + 3×90 + 5×115+ 3×125 + 9×140 (180.06 1RM)
BBB Press 70%: 3x10x55 + 8×55 + 7×55
Treadmill: 6 min. @ 3.2 speed
Practiced some hang cleans. Definitely not doing them right. Need to watch some videos. I’d like to get into olympic lifting after I’m done with this cycle.
Press: 3x5x45 + 5×55 + 3×65 + 10×70 (93.96 1RM)
BBB Bench 70%: 10×45 + 5×65 + 3×85 + 5x8x105
Squat: 5×105 + 5×135 + 3×160 + 5×190 + 3×230 + 2×255 (262.29 1RM)
BBB Deadlift 70%: 10×190 + 2x8x190
Treadmill: 5min. @ 3.0 speed
It’s somewhat frightening how well the body can adapt to stressful stimuli and become better adapted the next time it experiences a very similar stress. The last 3 months of the Boring But Big challenge has allowed me to observe this first hand. Last week, I struggled with completing the BBB 70% bench press, while today, I had a relatively breezy time going through the sets. I also had an epiphany while doing the bench. For some time now, my form has been causing my right triceps/chest to work much harder than my left triceps and chest. One thing that I tried differently, on a whim, was to squeeze the bar. As I squeezed the bar, I also flashbacked to reading about gripping the bar as if you were trying to snap it in half. This immediately engaged my left lats and left chest much more and as a result I was able to quickly feel a better balance of the bar across my chest.
Bench: 5×60 + 5×75 + 5×90 + 3×105+ 3×115 + 11×130 (180.06 1RM)
BBB Press 70%: 5x10x50
Seated DB Shoulder Press: 3x10x30
Lat Pull-down: 3x8x42.5
Treadmill: 3.0 spd with 8lb kettlebell overhead
Pretty light day. Dips were rough on the rotator cuffs. A little shoulder impingement (hyperextension?) on the left cuff when I pressed up very quickly during bbb presses. Did more shoulder work and did 3 sets of db shoulder presses.