Week 43 – 5/3/1 – Day 136

Cycle #4
Week 4 Day 4

5/3/1 Squat:  5×100, 5×125, 5×150
5/3/1 Deadlift:  5×115, 5×140, 5×165
Leg Press:  15x155lbs, 3x15x185lbs
Weighted Sit-ups:  4x25x10lbs
Dumbbell Rows:  2x15x25lbs, 2x15x30lbs
Pull-ups:  4/4/3/2

Warmed up pretty thoroughly today.  Two sets of leg swings front to back, side to side.  Two sets of fire hydrants and warrior lunges.  Did a few cautious rounds of box jumping.  I noticed that the way I jumped determined if my back felt like it was “seperating”.  If I jumped from a standstill, it would bother my back.  If I prepped my jump by lowering my self a bit and engaging my legs, there was less back involvement- almost like I was jumping from my toes.

Week 42 – 5/3/1 – Day 132

Cycle #4
Week 3 Day 2

Warm-up Squat:  5×100, 3×125, 3×150
5/3/1 Squat:  
5×185, 3×210, 4×235

Woke up late, getting in 10 hours of sleep.  No good.  Didn’t leave me time to do accessories or conditioning.  Did the top set with a belt on.  Left knee cracked loudly during one of the reps.  Lower back towards the left was aching a bit.  Think, I need to do some warm-ups for my low back and abs to make sure I’m keeping my trunk rigid during heavy squatting or deadlifting.

Week 41 – 5/3/1 – Day 130

Cycle #4
Week 2 Day 2

Warm-up Squat:  5×100, 3×125, 3×150
5/3/1 Squat:  
3×160, 3×185, 3×210
Leg Press:  4x15x185lbs
Weighted Sit-ups:  4x25x10lb

Just realized that I did week 1 weights…  But, aside from that, I think I felt significantly better than last week’s squatting.  One thing I changed up was having a wider stance.  This prevented straining my lower back that I felt when I was squatting last week.  I also felt much stronger coming out of the hole.  There’s inherently a slight bit more forward lean because I’m sitting back more.  I actually felt my use of hip drive which I haven’t felt in a long while.  Last week, I noticed that my shoulders were going up faster than my butt, causing my knees to come forward and the weight to move from my heels to my toes.  Did not feel this way at all during this squat session.  Finally got it back!

Week 38 – 5/3/1 – Day 122

Cycle #3
Week 3 Day 2

Warm-up Squat:  5×95, 3×120, 3×140
5/3/1 Squat:  
5×185, 3×205, 3×230

Leg Press:  4x15x155lbs
Leg Curls:  2x10x20lbs (was not a fan of these)
Weighted Sit-ups:  4x25x5lb
Conditioning Treadmill Intervals (1min sprint : 1min rest)
2.5spd warm-up for 2min.
5.0spd + 5.5spd + 6.0 spd + 6.5 spd + 7.0 spd
3.0 to 2.5 spd cool-down for 3 min.

Squats weren’t as bad as before.  Didn’t feel as heavy and definitely didn’t feel as tired after the core sets were done with.  Did some leg accessories.  The leg pressing was fairly easy, but definitely burned my legs pretty well at only 155 lbs.  Leg curls were awkward and I wasn’t too fond of the feeling like my knee would just snap back the other way.  Did some treadmill sprints for conditioning.  About 2 months prior, a knee doctor I met with prescribed avoiding any impact based (running, jumping, etc.) activities and heavy squatting to see if my knee conditions were get better.  Can’t say they really have and so I decided to start with some intervals on the treadmill again- no incline yet.

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.


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.