5/3/1 – C1W3 – Press + Squat

Press:  5×20 + 5×30 + 3×40 + 3×45 + 3×55 + 7×60 (72 1RM)
BBB Bench:  5x10x70
BB Curls:  3x10x40
DB Rows:  3x10x35
Lat Pulldowns:  1x10x35

Squat:  5xBar + 5×105 + 5×135 + 3×155 + 5×195 + 3×220 + 2×245 (252.01 1RM)
BBB Deadlift:  5x10x135

Memorial Day Monday, missed my Press workout so I decided to combine my Monday and Tuesday (Press and Squat) sessions into one today.  Surprisingly enough, the workout flew by pretty quickly.  The presses were still pretty easy.  I hang cleaned the bar up to the racked position for pressing on each set.  I usually go thumbless on the Pressing so, it was a bit awkward going from with thumb to no thumb.  The bench is still not balanced, my right chest/arm is working harder than the left.  Tried varying the grip width by going wider, but still had the problem.

Quickly afterwards, I did a few accessories for the pressing as someone was in the squat rack.  After that, I went straight into the squats.  A quick 5 reps of empty bar and then 5×40%, 5×50% and 3×60% of my 90% of 1RM for warm-up.  Managed to crank out 2 reps on the top set even though I’m supposed to stop at 1.  No belt!  The deadlifts were definitely lighter than when I last did the BBB last week.  In addition, less fatigue, I was able to crank out all 5 sets of 10 at 135.

I’m starting to eat big again.  With all this volume, it’s no surprise that I’m much more inclined to eat everything in sight.

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Week15 – Day42A – Le Tired

Weight:  190.1 lbs

Feeling very groggy and tired post workout session.  One observation to keep note of is that I stayed up until 2:00 am last night.  I did, however, manage to wake up feeling pretty fresh this morning, despite sleeping late.  My legs had been suffering a little DOMs from the Wednesday workout and so I foam rolled them during the warm-up.  On a recent post, I briefly mentioned my past personal experience with enduring through the phase of lifting significantly high percentages of my training max on a regular basis.  I believe I’m encountering this stage again.

Squats:  3x5xBar + 5×125+ 4×145 + 3×165 + 2×185 + 1×200 + 1×225 + 3×240 (1st stall) + 5×135

Succeeded in legitimately stalling on the squat for the first time since I started lifting this past October.

Bench:  3x10xBar + 5×65 + 3×85 + 2×105 + 1×125 + 5x5x145

Used a powerlifter arch to ensure that I kept a strong stable upperback while benching.  The first set was a little nerve wracking.  The placement of the bar was not at the base of my palm and so my wrists were buckling against the weight of the bar.  I narrowed my grip a little, placed my ring finger on the knurling and placed the bar at the base of my palms to avoid loading my wrists.  A narrower grip helped alleviate stress on my shoulders.

Rows:  5×85 + 3×105 + 1×135 + 3x5x150

Last set felt the best, minimized the upward jerk.  I will stick with 3 sets on the rows.

Accessories:
DB Incline:  10×50 + 8×50 + 6×50
Wide Lat Pulldown:  10×70 + 10×85 + 10×100
DB Bench:  3x10x40

Core:
Elbow planks:  45 sec.

The whole body was shaking a lot from the get go.

Week 21 – 5/3/1 – Day 74

Cycle #5
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.

BB Assistance:

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 6 – 5/3/1 – Day 21

Cycle #2

Agile 8 + DeFranco’s Upperbody Stretches  Slowed down the “climbing” for the mountain climbers to get a good stretch.

Press:  3x5xBar + 3×70, 3×80, 3×90

These “felt” much better than my previous presses.  I’m feeling very confident with the presses now with the way I’m locking out at the top.

Boring But Big 60%

Bench Press: 3x10xBar + 5x10x95

Felt pretty confident on these.  Focused on shrugging and pushing through the bench.

Lat Pulldown:  5x10x55

Felt very easy.  I might try chin-ups next time.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull: 3x10x25

Pretty easy superset of these exercises.  Made sure to pull slowly on the pull as well as slowly release to get the workout on the negative portion of the pull.

Week 5 – 5/3/1 – Day 17

Cycle #2

Agile 8 + DeFranco’s Upperbody Stretches

Press:  5×65, 5×75, 5×85

Last set was fairly challenging.  I think I’m going to warm-up a bit more thoroughly before these.  Felt like my muscles just weren’t ready.

Boring But Big 50%

Bench Press: 3x10xBar + 5x10x80

These were a tiny bit challenging.  I couldn’t get proper position of my back on the bench.  Seems like I’m tucking my elbows in on the right side.  Next time, I’m going to focus flaring the elbows instead to keep the distribution of work even.  Felt like my right lats and arm were working harder than my left.  Probably because of the elbow tucking.

Lat Pulldown:  5x10x40

Used a different machine to do these and they felt really light.  Increased the weight from 30 to 40lbs.

Curls:  3x10x40 + Tricep pushdown:  3x10x40 + Face pull: 3x10x20

The curls were pretty hard.  So were the tricep push downs.  Might decide to go back to 30  and increase the weight for next cycle.  Face pulls were actually challenging today.  I used a staggered stance and made sure not to use my back to jerk the pulling movement.  Slow and controlled pull to the face.

Week 4 – 5/3/1 – Day 13

Cycle #1

Treadmill walk 5min + Agile 8 + DeFranco’s Upperbody Stretches

Press:  5×40, 5×50, 5×60

Very easy.  Used a thumbless grip on all sets.  Exploded from the rack position.  Slow controlled descent.

Boring But Big 50%

Bench Press: 2x10xBar + 5x10x85

Pretty easy now.  Made sure not to lockout to avoid protracting my shoulder blades.

Lat Pulldown:  5x10x40

Up’ed the weight 5 lbs.  I think I might increase assistance work weight every cycle.  Noticed that when pulling the bar to my chest that sometimes I would lean back.  Not sure what the proper technique for doing a lat pulldown is, but I think leaning back is considered cheating a bit.  I tried, instead, to maintain a fairly upright torso position on contraction to put work emphasis on the upper back traps and lats.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull:  2x10x30

Pretty easy now.  I’ve gotten used to the extra assistance work.  Love the pumped feeling. Bro statement.

Treadmill walk 1 mile @ 3.0 speed

Week 3 – 5/3/1 – Day 9

Cycle #1

Treadmill walk 5min + Agile 8  Tennis ball rolling wasn’t as bad as in previous sessions.

Press:  5×40, 3×50, 2×60 + 1×70, 3×80, 1×90

Wasn’t paying attention until I dropped the weight, but for some odd reason, I only thought to do 1 rep for the first set.  Brain fart for focusing too much.

Boring But Big 50%

Bench Press: 10xBar + 5x10x80

Right upper shoulder / traps were burning after the first 2 sets.  One thing I noticed is that I was tucking my right elbow while my left elbow would flare out.  I somewhat alleviated the problem by flaring my right elbow out a bit more.  What this introduced though, is stress on my anterior delts.  I think retracting the shoulder blades would alleviate this problem.  Only issue I have with this (as I was already doing this beforehand), is that when pressing back up, my shoulder blades eventually protract.  I think I need to fix this by not pressing all the way up to lockout.

Lat Pulldown:  5x10x35

Pretty easy.  Noticed that it’s easy to jerk the bar to my chest.  Controlled contraction is important to avoid “cheating” on the lift.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull:  2x10x30

Pretty easy now.  I’ve gotten used to the extra assistance work.

Treadmill walk 1 mile @ 3.0 speed