Week 30 – 5/3/1 – Day 101

Cycle #5
Week 1 Day 3

5/3/1 Bench:  3×100, 3×115, 8×135
BBB Bench:  5x10x80
Core:  5xF Situps + 2×10 Lying Leg Raises
Conditioning:  Cycling intervals 20min.

Foam rolling was agonizing.  DOMs finally kicked in today and my legs were just in pain when I was rolling them out.  I do a full out 10-15 minute work out now.  Agile 8, leg swings, arm swings.  Bench press felt very easy.  Used a powerlifters arch for the last set.  My right arm/pec/shoulder was working harder than my left, especially once the fatigue started setting in during the Boring But Big assistance.

No more running or walking for at least a month to see how my left knee does.  Chrondromalacia patella is a common problem among athletes that run a lot.  Doctor’s diagnosis says that my knee join felt very smooth, no crunchiness that is normally associated with this problem.  But, of course, he recommended I avoid any walking, running or jumping for another month to 6 weeks or so.  With this in mind, I have to get a bit creative on cardio.  Interval cycling was the recommended temporary alternative.  I did 20 minutes of interval cycling- wasn’t too bad.  Definitely expected worse, but then again, my interval running on the treadmill were pretty ridiculous.

Week 30 – 5/3/1 – Day 100

Cycle #5
Week 1 Day 2

5/3/1 Squat:  3×150, 3×175, 3×200  C1W1
BBB Squat:  5x10x115
Core:  5xF Situps + 2×12 Lying Leg Raises
Conditioning:  1 mile @ 3.0 spd + 5% incline

So, as expected, my squatting strength has definitely diminished from when I last did heavy squats AND I used cycle 1 numbers.  Also, trying something a bit new, using plates under my heels.  Few things that I noticed with this change is I’m not arching my lower back as much.  I feel like I’m using my abs a bit more.  Quads definitely got more involvement.  Don’t feel like I’m leaning over as much as before.  Stance is also narrower than my typical low bar wide stance squat.  I think this will help me avoid stressing my low back as much.

Boring but big was pretty difficult.  My legs were jello and felt like blown up balloons.  Did some more core work again.  Did 5 sets of sit-ups to failure.  I don’t keep track of rep count.  Lying leg raises were fairly agonizing, I was still a bit sore from the previous day’s.

Week 27 – 5/3/1 – Day 94

Cycle #7
Week 2 Day 1

Warm-up:  2×115 Deadlift + 2×115 Bent-over Barbell Rows + Foam roll

Warming up the lower back and getting some stretch in my spine.

5/3/1 Press:  3×90, 3×100, 3×115 Rep PR Overload Half Presses:  2x5x105 + 2x5x95

Tried to do the Tony Garcy method of pressing, but seemed to get stuck at the halfway point a lot of the times.  I couldn’t shift my body quick enough to get into the second bow position from the halfway point.  The speed at which this needs to be executed needs to be so quick to even get the benefit of performing the press in this way.  However, I did manage to get a third rep on the top set compared to my previous 2 rep max at 115 lbs.

Chin-ups:  6/4/3/3.5/3 + Dips:  17/9/6/5/6 + Seated DB Press:  10x30lb, 9x30lb, 8x30lb, 6x30lb

Normally do just boring but big and one assistance, but I was feeling ambitious for the workout.  I opted out of the 5×10 and focused on other assistance that I think would be better suited for me instead of just doing more presses for volume.  I’ll probably switch up every other week between doing Boring But Big and specific assistance training.

Lying Leg Raises:  15/10/10

Did some core work.  I’m planning on starting to do some more dynamic core exercises such as Turkish get-ups and overhead squatting to strengthen the mid-section a bit more.

Conditioning:

1 mile 3.0 spd 5% incline

Week 17 – 5/3/1 – Day 62

Cycle #5

Deadlift:  5×100, 5×140, 3×160 + 5×190, 5×225, 11×250 Rep PR

Crushed the deadlifts today.  Looks like I’m back into the swing of things.  Yesterday’s press day was definitely off- my head wasn’t in the right place.  Alternating grip on the last set.

BBB Deadlift:  5x10x145

Felt relatively light.  I also used the belt on every set here.  I touch and go’ed all the sets.  The latter sets I would do a quick 5-rep, pause, then finish the set.  The one thing I don’t like about doing touch and go is that I end up performing more of a straight legged deadlift as opposed to a regular deadlift.  I tried to quickly drop my butt after each rep so that I was engaging my hamstrings each time and not pulling with a straight leg.

Core:

10 x BW + 10 x 10lb Weighted Sit-ups
25 x 25lb Side Bends
10 x Lying Leg Raises
6 x Kneeling Ab-Wheel Roll Outs

My core was pretty shot from the deadlifting.  I could barely keep my body rigid on the ab wheel roll outs- my back would just buckle in.  Weighted sit-ups don’t feel as terrible anymore compared to the first few times I did them.

Conditioning:

3min. 2.5 spd warm-up @ 10% incline
4 x 1min. 5.0 spd sprints with 1min. rests @ 10% incline
7.0 spd sprint to 1 mile mark @ no incline

Left knee was feeling scarily unstable.  Felt better later.

Week 15 – 5/3/1 – Day 58

Cycle #4

Squat:  5×125, 5×155, 3×185 + 5×210, 3×240, 4×270

I was pretty disappointed that I couldn’t get 5 out of the top set.  I was actually going for more, but I couldn’t finish the 5th rep.

BBB Squat:  10/8/6/6/5 x 145

I didn’t use my belt on these sets.  I probably should have.  My legs were just dead after the 5/3/1.

Core:

10 x 10lb Weighted Situps
25 x 25lb Side Bends
10 x Lying Leg Raises

Conditioning:

1 mile at 2.5 spd

Week 15 – 5/3/1 – Day 56

Cycle #4

Deadlift:  5×120, 5×150, 3×175 + 5×205, 3×230, 10×260 Rep PR

I don’t know what to say.  It seems almost fantastical that I actually cranked 10 out.  Determination and putting that number in your head really does wonders.

BBB Deadlift:  5x10x135

Messed up.  I wrote down cycle #1 BBB deadlift numbers.  And here I was thinking things were getting easier.  Go brain farts.

Core:

10 x 10lb Weighted Situps
15 x Ab Wheel Rollouts
25 x 25lb Side Bends
5 x10 x Lying Leg Raises