5/3/1 – C3W1 – Press

Press:  5×30 + 5×40 + 5×45 + 5×50 + 5×55 + 10×65 (86.69 1RM)
BBB Bench 70%:  3x8x105
Chinups:  3xBW + 2xBW
Lat Pulldowns:  10×42.5 + 8×42.5 + 7×42.5
BB Curls:  10/8/7 x 40
Facepulls:  3x10x30
Dips:  8/5/4

Been a while.  Didn’t post up last week’s numbers (it was a rest week).  Struggled today across the board today on various lifts.  Tried to do some wide grip pull-ups today, but it was pretty difficult.

5/3/1 – C2W3 – Bench + Deadlift

Bench:  5×55 + 5×70 + 3×85 + 5×105 + 3×120 + 11×135 (186.98 1RM)
BBB Press 60%:  5x10x40

Deadlift:  5×105 + 5×135 + 3×160 + 5×195 + 3×225 + 3×250 (264.72 1RM)
BBB Squat 60%:  5×105 + 3×135 + 10×160

DB Rows:  5x10x40
BB Curls:  3x10x40
Dips:  3×6
Face Pulls:  3x10x30

Today was a pretty awesome workout again.  Bench strength was crazy today, I was able to bang out 11 reps on the top set.  1RM jumped from 135 2 weeks to 185 today.  I keep thinking I messed the weight of the plates up.

5/3/1 – C2W3 – Press + Squat

Press:  5×30 + 5×40 + 3×40 + 5×55 + 3×60 + 10×65 (86.69 1RM)
BBB Variable Grip Bench 60%:  10×65 + 5x10x85

Squat:  5×105 + 5×135 + 3×160 + 5×195 + 3×225 + 2×250 (257.15 1RM)
BBB Deadlift 60%:  5×95 + 3×135 + 5x10x160

Lat Pulldowns:  2x10x42.5
BB Curls:  2x10x40
Facepulls:  2x10x30
Dips:  5/5/5

Did some “catching up” today.  Missed presses yesterday so I added it before my main Squats lift.  Percentages all look like they’re going up gradually.  I was extremely surprised out how well I was able to deal with the Deadlift.  Felt like night and day between today’s BBB accessories vs last week’s.  I was able to get to the end of the 4th set before I started breathing pretty heavily.  The week long break, I’m sure, helped a bit on recovery.

One thing that I realized I need to improve is my shoulder flexibility and primarily my right (bad) shoulder.  Pulling back my shoulders and squeezing the shoulder blades together is rather painful on the right side.  I pretty much have to use high bar position to lessen the pain OR widen the grip.

5/3/1 – C2W1 – Bench

Weight:  185.6

Bench:  5×55 + 5×70 + 5×80 + 5×90 + 5×105 + 5×120
BBB Press 60%:  5x10x40
DB Rows:  5x10x35
BB Curls:  3x10x40
Face Pulls:  3x10x30
Dips:  5/5/5

Treadmill:  3.0 incline, 3.0 spd, 5.0min.

Pretty easy bench session.  Forgot to go the length on the last set of the bench.

5/3/1 – C1W4 – Press

Press:  5×30 + 2x5x40
BBB Bench:  5x8x70
Lat Pulldowns:  5x10x42.5
BB Curls:  3x10x40
Facepulls:  3x10x30
Dips:  8/6/4

Rest week for the cycle.  Not sure if I was supposed to crank down the accessories so I kept the same weights.  These were actually harder than the main movements.

5/3/1 – C1W2 – Bench

Bench:  5×55 + 5×70 + 5×80 + 3×95 + 3×110 + 3×125
BBB Press:  5x10x45
DB Rows:  5x10x35
BB Curls:  3x10x40
Face Pulls:  3x10x25
Tricep Pushdowns:  3x10x25

I might go until failure on the top set for a while on the bench and press until things get heavy.  Face pulls and tricep pushdowns are still pretty light.

Week 12 – 5/3/1 – Day 45 & 46

Cycle #3

Fell behind on the logs for a bit.  This post has day 3 and 4 for last week.  Last week concludes my 3rd cycle and the 3-month challenge variation on the Boring But Big assistance.

Day 45

Bench Press:  3x5xBar + 5×65, 5×85, 5×100

Boring But Big

Press: 5x10x50

Chin-ups:  5/4/4/3/3

Barbell Curls:  3x10x40 + Tricep Pushdown: 3x10x35 + Face Pulls:  3x10x25

Day 46

Squat:  5×110, 5×140, 5×165

Boring But Big

Deadlift:  5x10x140

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