Week 5 – 5/3/1 – Day 20

Cycle #2

Agile 8 + DeFranco’s  

Squat:  5×95, 5×135 + 5×180, 5×210, 5×235

Haven’t done high volume heavy squats in a long time.  Made sure to get the bar in proper low bar position.  Tried to control the negative part of the lift instead of dropping too fast.

Boring But Big 60%

Deadlift:  5x10x165

First couple of sets were easy, but cardio-wise got me breathing very heavy.  Last 2 sets were very easy.  Ample rest between earlier sets to get my breathing down a bit.

Hanging Leg Raises:  10/10/8/6/4

Used arm straps today for the leg raises.  I’m getting the hang of the exercise- definitely less swing.  I lifted my knees to my chest fast and lowered them slowly to avoid swinging.

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Week 4 – 5/3/1 – Day 16

Cycle #1

Agile 8 + DeFranco’s  

Squat:  5×105, 5×135, 5×160

Easy and light.

Boring But Big 50%

Deadlift:  5x10x135

Did touch n’ go on the first set.  Reset after each rep on each set afterwards.

Hanging Leg Raises:  5×10

These were much easier today.  But, I think I may be doing the exercise wrong.  I touch the ground and restabilize myself after each rep, but this takes away the constant contraction in the abs when I have to restabilize myself.

Week 3 – 5/3/1 – Day 12

Cycle #1

Treadmill 5min. walk + Agile 8  

Squat:  5×120, 3×145, 2×175 + 5×200, 3×230, 1×255

Boring But Big 50%

Deadlift:  5x10x135

These were considerably much easier than the previous week’s.  These definitely get me gassed pretty hardcore though.  Realized that holding lockout position actually fatigued me more than I needed.  Narrowing grip also eliminated any source of lower back pain- instead really felt the work being done in my hamstrings and legs.

Hanging Leg Raises:  5×10

These weren’t as bad as the previous week’s.  I actually did all 5 sets this time, resting amply between sets.  Grip strength also got worked a bit, forearms were burning in the latter sets.  I reset myself by touching my feet to the ground and stabilizing myself to a standstill before each rep.  I slightly bring my legs back before each rep- probably will eventually lead to me swinging my legs up instead of using a controlled form.

Week 1 – 5/3/1 – Day 4

Cycle #1

Treadmill 5min. walk + Agile 8  

Squat:  5×95, 3×120, 2×145 + 5×175, 5×200, 5×230

Still fairly light.  Tried to make sure I dug the bar low on my back.  It definitely does put my shoulders in an unfavorable position.

Boring But Big 50%

Deadlift:  5x10x135

Banged up the top part of my shin pretty badly.  Other than that, it was fairly easy.  I was a bit gassed as usual, but I think, in time, my body will get used to the hypertrophic nature of the assistance exercises.

Hanging Leg Raises:  10/7/6

I probably could have finished the second and third sets, but I wasn’t really focusing on resting much; the gym was closing within 5 minutes when I first started the exercise.