Week 22 – 5/3/1 – Day 80

Cycle #6
Week 1 Day 4

Warm-up:  leg swings, box jumps

Squat:  5×115, 3×135, 1×165 + 5×185, 5×210, 3×240

I cranked back my squats since I haven’t been consistent with them.  The top set was a real grinder, couldn’t believe it, but it was very difficult to get 3 reps off for sure.  I’m not sure where I want to go with squats as I’ve been very erratic with them.  I think I might switch the days up so that I do squats earlier in the week to avoid missing them.  Probably switching up deadlift day with squat day.

BB Assistance:

2x15x180 Leg Press:  Haven’t done leg presses for like over 2 years now.  These weren’t difficult in the manner of maximal effort, but rather endurance.
3×25 Sit-ups:  Not bad, pretty easy.  Probably going to add some lying leg raises or crunches to work the lower abs.

Conditioning:

6min. Heavy Bag:  Just hitting the bags and working punching technique.  Gym was closing early so I didn’t do the 30-30-30 drill.  Left shoulder hurts a bit mainly in the anterior delt area.

Advertisements

Week 22 – 5/3/1 – Day 79

Cycle #6
Week 1 Day 3

Bench:  3x5xBar + 5×65, 3×80, 1×100 + 5×120, 5×135, 7×155

Forgot to tell my spotter to not help until I ask for it so he ended up carrying the bar slightly on the 7th and 8th rep.

BB Assistance:

DB Fly – 2x10x15lb
Tricep Pushdown – 2x10x35lb
DB Bench Press:  10x30lb + 10x35lb
Dips – 8/4

Conditioning:

3 x 30-30-30 Heavy Bag Drill – Basically doing 30 seconds of normal heavy bag practice followed by 30 seconds of high knees with non-stop speed punching and then 30 seconds of all knock punches.  I initially did just 10-10-10 to test it out and wasn’t bad except for the last segment when I was going all out- I got out of breath fairly quickly.  Afterwards, I did 3 sets of the 30-30-30.  My legs went out very quickly, doesn’t seem like I have much endurance when I punched and actively moved around the bag.  I’ll try to keep this up and work my way up on the number of sets- a set of 2 equates to a single round lasting 3:00 min.  I’d like to get comfortable up to 3 rounds of 3:00 minutes which should be 6 sets.

Week 22 – 5/3/1 – Day 78

Cycle #6
Week 1 Day 2

Warm-up:  foam roll, leg swings, box jumps

Foam rolled the legs, did leg swings for the first time in a long time and man were my legs tight.  After 3 sets of leg swings, I did 3 sets of 5 reps of box jumps.  I’m going to incorporate some light plyo, speed/power work before my workouts to get my CNS activated.  I can’t say if the box jumps helped me with my deadlifts, but I did feel much looser going into the lift.

Deadlift:  5×105, 3×135, 1×165 + 5×195, 5×225, 13×250 Rep PR

Top set was just awesomely beastly.  I cranked out the early reps like it was a warm-up.  Chalked up the hands a bit- the bar was slippery and of course I had my lever belt on.  I took an extra breath or two in the final reps.  Extremely happy about these, no lower back strain, wasn’t completely spent after them either, but I was definitely sucking in some air.

BB Assistance:

6/3/2 – Chin-ups: All of these were grinders.  My body felt heavy and my arms shut down quick.
3x15x35 – DB Rows:  Increased rep and weight made all the difference.  It was no top set PR squat attempt, but still pretty hard.  Gotta try me some kroc rows one of these days.
4×25 – Sit-ups:  Burned my abs pretty sufficiently.

Conditioning:

2x3min. – Heavy Bag:  3 minutes seemed like such a short amount of time to hit the bags. Boy was hilariously wrong.