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 23 – 5/3/1 – Day 83

Cycle #6
Week 2 Day 3

Bench:  3x5xBar + 5×75, 3×100, 1×115 + 3×125, 3×145, 5×165 Rep PR

Got to the gym late tonight so no one to spot me.  I decided to go ahead anyway and make an attempt on the top set.  Used a tight power lifter arch, took a deep breath and squeezed my shoulder blades together.  I would push my feet through the ground at the beginning of each rep to really keep a tight upper back.  Managed to bang out 5 reps which I was ecstatic about at the time.
From this point forward, I’m looking at pretty new poundage territory.  I’ve been consistently and slowly gaining on my bench numbers and it’s gotten to the point where next cycle’s first week poundages are PR numbers I broke just some few weeks ago.  It’s funny.  When I’m gaining and not stalling and everything is dandy, I don’t really notice how much weight I’m pressing or pulling.  But, when I’m really grinding that last rep out…only then do I realize how far I’ve actually come and what gains I’ve achieved to reach that point of 100% maximal effort.

BB Assistance:

DB Fly – 3x10x15lb:  Pretty easy.  Right shoulder bothered me on negative to positive phase of the lift.  Doing the exercise slower and with more control I think is key to making sure I don’t strain my shoulder.
Tricep Extension – 10x30lb + 10x35lb + 10x40lb:  Decided to do these in place of pushdowns.  I haven’t done them since I was doing Madcow about six to nine months ago.
DB Bench Press – 10x30lb + 2x10x35lb:  Not sure whether or not to tuck elbows or flare them out for these.
Dips – 8/4/4:  Always hard as hell with fatigue build up from the other exercises.

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


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 21 – 5/3/1 – Day 75

Cycle #5
Week 4 Day 3

Bench:  3x5xBar + 5×70, 5×95, 5×105

Very light.  Locked in a good arch and spread my feet wide to tighten the glutes when pressing through the ground.  Grip was sufficient to get a semi-tuck of the elbows, but I flared them out a tiny bit because completely tucking caused me to lose perpendicular position between my forearm and the ground.

BB Assistance:

DB Fly – 4x10x15lb
Tricep Pushdown – 4x10x35lb
DB Bench Press:  2x10x30lb + 2x10x35lb
Dips – 10/10/5/5

Week 20 – 5/3/1 – Day 72

Cycle #5
Week 3 Day 3

Bench:  3x5xBar + 5×80, 3×95, 1×115 + 5×130, 3×150, 5×170 Rep PR

I went for a 6th rep, but got stuck halfway up.  I think I could have grinded that one out, but spotter took it from me too soon.  I had a pretty big arch and I felt it in my low back when I pressed back up.  Also, my right shoulder got strained somewhat.

BBB Press:  10/8/6/6 x 60lb

My right shoulder wasn’t liking the additional work after the bench.

BB Assistance:

Dips – 10/6/4/3
DB Fly – 4x10x15lb
Tricep Pushdown – 5x20x20lb
Push-ups – 10/8/6/5

Week 17 – 5/3/1 – Day 63

Cycle #5

Bench:  3x5xBar + 5×115, 5×135, 10×150 Rep PR

Well snap.  I was pretty surprised at myself for cranking out that many.  The gains I’ve made on the bench seems too good to be true.  Driving my feet into the ground really helped stabilize my core and in turn keep my upper back rigid.  I think my form was pretty good- didn’t feel like my right or left side was working more than the other.  Having a solid arch really helped engage my upper back and lats as well.

Dips:  10/5/5/4 + Dumbbell Fly:  4x12x15lb + Tricep Pushdown:  5x20x25lb + Push-ups: 10/11/10/6

Bodybuilder style accessories.  The dips were pretty difficult- my triceps got gassed pretty quickly.


1mile 3.0spd @ 10% incline

Week 15 – 5/3/1 – Day 57

Cycle #4

Bench:  5×75, 5×95, 3×110 + 5×135, 3×145, 6×165 ?? Rep PR

The guy didn’t understand when I said “don’t help until I say so”, so I’m not sure if I would even want to count 6 reps on my own.  Used a PL arch to really dig my upper back into the bench and engage the lats.

BBB Bench:  5x10x85

I maintained a regular width false grip on all sets.  No load imbalances, felt very balanced.  Also tucked elbows.

Dips:  9/5/3/3 + Dumbbell Fly:  4x10x15lb + Tricep Pushdown:  4x20x20lb + Push-ups: 9/8/6/5

Used sort of a body-builder assistance on top of BBB bench.  I was feeling especially fresh so I did a tiny bit more work.


Treadmill 10% incline
2min. warm-up 2.5spd
2×5.5spd sprints
Walk remainder until 1 mile

Week 7 – 5/3/1 – Day 26

Cycle #2

Agile 8 + DeFranco’s  Went into the workout after recovering from feverish day before.  My entire body was aching a lot- especially the legs, inner thighs.  Foam rolling was definitely not pleasant, but the body felt much much better afterwards.  Noticed that on the floor shoulder stretch that breathing in and out deeply got me to hold a deeper stretch.  Kept my zip up hoodie on for the entire workout to keep the body warm.

Bench Press:  3x10xBar + 5×120, 3×135, 3×155

Used PL arch on the second set.  Don’t remember what I did on the last set, but I cranked out 2 extra reps.  I had a guy spot me, so the extra confidence probably helped out. I did a 4th rep, but the guy pretty much did most of the lifting.

Boring But Big 60%

Press:  5x10x50 + DB Row:  5x10x30 

These were pretty grueling.  I stopped twisting my torso and made sure to keep it parallel to the bench when pulling the dumbbell during dumbbell rows.

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

Still pretty easy.  I think I’ve got the hang of the face pull exercise.  People give me strange looks in the gym when I do them.

Week 10 – Madcow5x5 – Day 28C


5 x 135
5 x 160
5 x 190
5 x 225
3 x 260
8 x 190

Not bad at all.  Got plenty of rest time before the heavy triple.


3 x Bar
5 x 75
5 x 95
5 x 115
5 x 135
3 x 150
8 x 115

PL arched on the triple and it was really easy.  One thing I noticed when I don’t PL arch is that my traps and upper right shoulder always loses tightness when lowering the weight down almost as if my right shoulder is slipping.  I think this may be happening because I’m not engaging my lats properly.  PL arching allows me to put myself in a position where the lats are fully engaged.


5 x 75
5 x 95
5 x 115
5 x 135
3 x 150
8 x 115

Triple was definitely pretty heavy.  Definitely jerking the weight.


Dips – 14/8/5:  Difficult was a bit more “uniform” across all reps.  Before I would gas out fairly quickly, but today’s felt like a more gradual progression of fatiguing from rep to rep until the very end of each set.

Barbell Curls – 8×50/8×55/6×60:  Pretty difficult.  Again, my right arm felt like it was doing a bit more work than the left.

Tricep Extensions – 8×50/8×55/6×60:  Not bad.  I rocked my upper arm backwards a bit on the negative.  I guess this uses a bit of shoulder.  I made sure to get ample rest between sets.