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.

Conditioning:

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

Squat:

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.

Bench:

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.

Rows:

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.

Accessories:

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.

Week 28 – Day 77A

Squats:

2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
5 x 260 PR

This was heavy as hell.  My left knee was feeling very shaky, unstable.  Forgot to bring my camera; really could have used it to see if my form was terrible which it felt like it was.

Bench:

2 x 5 x Bar
5 x 95
3 x 115
2 x 135
5 x 155

Pretty heavy.  Form was not stellar.  Noticed that I wasn’t tucking my left elbow.  Load was shifting to the right arm.

Power Clean Progression:

2 x 5 x 65 x Clean shrugs
3 x 3 x 95 x Clean shrugs

2 x 5 x 65 x Front squat
3 x 3 x 95 x Front squat

Accessories:

9/5/3 x BW + 15 lbs Dips – Pretty difficult

Week 27 – Day 75A

Weight:  181.2

Squats:

2 x 5 x Bar
5 x 175
3 x 195
2 x 215
1 x 235
5 x 250 PR

Another PR, I’ll have to get my camera, but I really think I’m getting pretty good depth on the reps.  I definitely notice that on the last 1 or 2 reps that I may be leaning too far forward and doing a semi good morning.

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5 x 145

Had an even narrower grip than usual.  Feel like I may have tweaked my right shoulder a bit much.  Still relatively easy.

Clean Progression:

5 x 3 x 95 x Clean shrugs
5 x 3 x 65 x Front Squats

Accessories:

8/4/3 x BW + 15 lbs – Dips felt very heavy, tweaked right shoulder didn’t help much.  I’ll stick with this weight.  With this and bench poundages going up, I think this will progressively become more more difficult.

2 x 1.5:1 rest:work HIIT @ 4/7/4/8 speed – A tiny bit harder than the previous HIIT workout on Monday.

Week 21 – Day 60A

Squats:

5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 240

Squats were pretty difficult in the end.   I felt very comfortable with the warm-up sets and my form felt very tight on the work sets.  Even though I finished all three sets, I think I’m going to stay on the same weight.  I leaned forward quite a bit on the last rep of the last set and did a good morning, so I definitely want to make sure I don’t go heavier without making sure my form is up to par.

Bench:

5 x Bar
5 x 85
3 x 105
2 x 125
4/4/3 x 155

Bench felt heavy.  Keeping the weight stable definitely added another dimension to the lift.  PL arch definitely helped with stabilizing the press.  Squeezing the bar also helped a lot.  I was much more conservative because I was a bit wary of not being able to finish and having the bar end up on my chest.

Rows:

5 x 95
3 x 115
2 x 135
3 x 5 x 150

Rows were pretty easy, but I think I’m beginning to jerk again.  It’s much, much easier to cheat on this lift so I think I’m going to want to definitely get ample rest between work sets and make sure there is minimal hip movement.

Accessories:

16/7/6 x BW Dips – The conservative benching I had today definitely gave me a boost on the dips.  But with that in mind, I think I’m going to start performing weighted dips, starting with 5 lbs next workout and going up by 2.5 lb increments.

3 x 45 sec. Plank – These were so so.  I noticed that my core would droop as the fatigue set in.  I made sure to keep a rigid body and avoid doing this.  It helped engage my core much more and put less strain on the lower back.

4/7/4/8 + 4/7 – Added another half round of 4/7 because I still had plenty of gas left.  My stamina was surprisingly lengthier than usual.

Week 20 – Day 58A

Weight:  178.8

Squats:

5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 230

Pretty difficult.  Left knee was feeling awkward the entire day, probably because of the rain??  I’m getting old.

Bench:

5 x Bar
5 x 95
3 x 115
2 x 135
3 x 5 x 150

First set of bench was pretty difficult.  I felt very unstable when pressing up.  I noticed that I was barely engaging my lats when doing the first rep.  My powerlifting arch was not being utilized properly.  I took ample rest between sets to make sure my arms didn’t go anaerobic.  Stability, form and pressing strength was much better on the second and third set when I actually engaged my lats and upper back.

Rows:

5 x 95
3 x 5 x 140

Rows were pretty easy. I noticed I had a fairly wide feet width stance compared to my grip width on the first rep so I narrowed my stance a bit for the following sets.

Accessories:

13/4/3 x BW Dips
10 min. HIIT – 4/7/3.6/8/3.6