Week 3 Day 4
Warm-up: foam roll, leg swings, box jumps
Box jumps are pretty easy now. Still am a bit hesitant that I’ll totally wipe out on the first jump. Worked up a decent sweat doing this warm-up.
Deadlift: 5×120, 5×150, 3×180 + 5×225, 3×250, 10×280 Rep PR
Got a rep PR, but not sure I did it without some not so great form. The first rep, right off the bat, felt like a straight legged deadlift. Not sure if I was rounding much. Used alternating grip on the last set and the 3 rep set; left hand pronated, right hand supinated. The bar I was using didn’t have a very good grip on the knurling section.
6/4/3/2 – Chin-ups: Felt fresh when doing these. Haven’t done them in a while.
10×30 + 10×35 + 10×35 + 10×40 – DB Rows: Felt easier than when I did them last.
10×45 + 10×55 + 10×65 + 10×75 – Good Mornings: Not bad. Had a significantly wider grip. Made sure the bar didn’t roll into my neck. Had pretty much a slightly low bar placement to keep locked against my anterior delts.
5/5/5 x Ab Wheel: Back buckled very easily when getting fatigued and was giving me some lower back pain so I eased back off them. Think I may need to increase core strength before doing these.
10min. x Treadmill: Haven’t ran in a while. Felt very sluggish. My cardio stamina diminishes very quickly if I don’t keep at it.
Week 4 Day 2
Deadlift: 5×115, 5×145, 5×175
Pretty easy. Going to do empty bar warm-ups before these next deload to get warmed up.
10×45 + 10×55 + 10×65 + 10×75 – Good Mornings: Pretty easy, the bar slips up sometimes when going down and hurts a bit when it gets to behind my neck.
4x10x70lb – Lat Pull-downs: Would give this weight about 7/10 difficulty.
4x10x30 – DB Rows: Felt pretty light. I might go for 35 or 40 next time.
10/8/6 – Ab Wheel Roll Out: My low back buckles once my core fails. These…suck a lot, haha. Need a stronger core- stronger core translates to improvements in every other lift especially the squat.
Week 3 Day 2
Deadlift: 5×135, 3×150, 1×190 + 5×225, 3×250, 10×275 Rep PR
Deadlifts were significantly better today. Extremely minimal lower back stress. One thing I did differently was starting with a slightly more upright torso, but not dropping my butt too much. Some reps almost looked like a straight legged deadlift. Top set, I used chalk, belt and alternating (left palm down, right palm up). Last 5 reps were grinders, but I cranked them out. Looking back at the previous cycle and this one, I really think I’ve made some great gains on the lift. Every top set, I’ve been shooting for at least 10 reps and I think this has made a vast improvement on my performance. I said it before and I’ll say it again. Coming into a lift with a prescribed goal in mind really helps you mentally prepare for that lift and to achieve that goal, however daunting it may be.
4x10x24lb – Good Mornings: Used a fairly light weight and used the foam wrapped bars to make it a bit more comfortable behind the neck. I went lighter because I had to press the bar up and bring it behind my neck. I’ve injured my shoulder before when I’ve done this so I wanted to avoid injuring it again.
6/4/2/2xBW – Chin-ups: Did chin-ups the day before so my biceps may have been a bit more fatigued. I wasn’t pulling straight up either so I was exerting more energy than needed to pull myself up.
4x10x80 – Bent Over Rows: Used the preset bars. Haven’t done these in a while and I do miss doing them a bit. Form looked pretty good from glancing at a side mirror during a rep.
3x10xBW – Hanging Knee Raise: Not bad at all. A few grinders on the latter reps of the last set.
1.5min. x 2.5spd warm-up 10% incline
3 x 1min. 5.0 spd sprints, 1min. 2.5spd rest
1 x 1min. 7.0 spd sprint, 1 min. rest, no incline
1 x 1min. 8.0 spd sprint, 1 min. rest, no incline
2.5spd remainder until 1.0 mile
Deadlift: 5×115, 3×145, 1×180 + 3×205, 3×235, 10×265
Did much better this week’s pull. Had an alternating grip with a dab of chalk. I ripped a previously healing scab off with some additional skin on my left shin- fun. Felt very little to no lower back strain- I kept my core rigid and my lower back tight to avoid rounding. I had a side mirror to check my form. It seems that my starting torso posture is a bit too horizontal to the floor. Lowering my butt down and raising my chest at the start helped with avoiding the rounding and preemptively tightening the lower back and posterior chain.
BBB Deadlift: 5x10x145
Decided to perform these with no belt on. Suffice to say, it was definitely a bit more difficult, but not terribly difficult.
4x10xBar – Good Mornings: Having a high bar position with this exercise sort of makes it a bit painful on the neck
6/3/3/3/3xBW – Chin-ups: Kept my body underneath the bar compared to pulling up away from the bar.
4x10xBar – Bent Over Rows: Pretty easy. Pulled explosively to my lower chest.