Week 46 – 5/3/1 – Day 142

Cycle #6
Week 1 Day 1

5/3/1 Press:  5×70, 5×85, 5×95
BBB Press:  10/6/5/4/6 x 55
Dips:  6/5/4 reps
Push-ups:  10/6 reps
Conditioning:  15min. 2.5spd @ 5% incline

Spring cleaning.  Dusting off some cobwebs and dust from the training log.  Finally got in a workout after a long absence from the gym.  Pressing was difficult, but, unusually, got 5 reps of 95 up without much grinding.  I was definitely leaning back a bit, but, nonetheless, I got the weight up.  Boring But Big was a whole different animal.  Strength, I’ve retained a decent amount of.  Strength endurance on the other hand I’ve lost quite a bit of.  And BBB did not fail to highlight that.  Did some bodyweight exercises to get some more work in.  Finished up the session with some incline treadmill Texas ranger walkin’.

Next Friday, I will be having my shoulder arthroscopic surgery.  This means I won’t be able to do any heavy lifting with the right arm for a number of weeks to months.  Recovery after the surgery is my utmost priority and so I will definitely be handling myself with care, making sure to avoid anything that would compromise the surgery done or prolong my recovery time.

With that said, looking ahead at the coming weeks and months, recovering and being away from the iron is going to suck tremendously.  While, I’ve been rather inconsistent the past month to two months, it definitely pains me to know that I’ll pretty much be starting over again from scratch once I’ve fully recovered.

Week 35 – 5/3/1 – Day 116

Cycle #6
Week 4 Day 1

Deload Press:  5×35, 5×45, 5×55
BBB Press:  5x10x45
Conditioning:  Interval Cycling 20min.

Accidentally did two extra sets on the BBB assistance.  Forgot deload week backed off on number of sets.  After cycling, I did a supuperset of chin-ups and sit-ups.  Did as many sets of chin-ups to complete 20 reps.  Time between chin-up sets were allocated to doing sit-ups to failure.  I’ll probably sprinkle some light high rep hypertrophy assistance exercises (1-3) after the BBB assistances if I’m not feeling too burnt out.

I’m going to start a bodybuilder assistance next cycle starting with some light sets for assistance during the deload week.  I’ll alternate between bodybuilding and strength each cycle.

Week 34 – 5/3/1 – Day 115

Cycle #6
Week 3 Day 3+4

Warm-up Squat:  5×95, 3×120, 3×140
5/3/1 Squat:  
5×180, 3×200, 3×225
BBB Squat:  5x10x135

Warm-up Deadlift:  5×115, 3×145, 3×170
5/3/1 Deadlift:  5×215, 3×245, 1×270
BBB Deadlift:  5x10x145

Probably not the best of ideas to do both squat and deadlift 5/3/1’s on the same day.  Actually, thinking back, it was a terribly conceived idea.  I can’t think of any other way to “make up” workout sessions though.

Week 34 – 5/3/1 – Day 113

Cycle #6
Week 3 Day 1

Warm-up Press:  5×30, 3×45, 3×55
5/3/1 Press:  
5×70, 3×80, 4×85
BBB Press:  5x10x45
Incline Bench Press:  10xBar, 2x10x65
Decline Bench Press:  10×55, 2x10x65
Core:  2xF Sit-ups
Conditioning:  15min. elliptical

Pressing wasn’t too bad.  Feel like I’m straining my right wrist- bar rolling back into my fingers.  Other than that, it felt pretty easy.  I think I need to try and exert myself more on the final, top set.  Did some more pressing afterwards, specifically, decline and incline benching.  I probably should invest more time in doing some more dipping…

Week 33 – 5/3/1 – Day 112

Cycle #6
Week 2 Day 4

Warm-up Deadlift:  5×115, 3×145, 3×170
5/3/1 Deadlift:  5×200, 5×230, 5×260
BBB Deadlift:  5x10x145

Felt like I was rounding my back on the way up.  Wasn’t keeping my head inline with my spine and so I ended up lifting my butt up first.  Didn’t keep a tight midsection and so my chest buckled in.  Going to have to record myself again.

Cracking left knee and unstable right shoulder.  Sometimes these hindrances can play with my head.

Week 33 – 5/3/1 – Day 110

Cycle #6
Week 2 Day 2

5/3/1 Squat:  5×95, 3×120, 3×140 + 3×155, 3×180, 3×200
BBB Squat:  5x10x120
Core:  3xF Situps

Shoulder pain hasn’t popped up again.  Didn’t feel as rejuvenated as the previous couple days of AM workouts.  Have started to sneeze a bit so I may be coming down with something, unfortunately.