Week 27 – 5/3/1 – Day 95

Cycle #7
Week 2 Day 3

Bench:  3x5xBar, 5×75, 5×95, 3×115 + 3×130, 3×150, 5×170 Rep PR

Dips:  15-5-5-5-4

Chin-ups:  5-3-3.75-2-3

Conditioning:

1 mile 5% incline, 3.0 spd

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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 26 – 5/3/1 – Day 93

Cycle #7
Week 1 Day 4

5/3/1 Deadlift:  5×115, 5×135, 3×155 + 5×195, 5×225, 12×255 Rep PR

Unfortunately lost my nice little notepad to jot my workout weights on and wifi wasn’t working in the gym so I couldn’t pull up my numbers from the spreadsheet stored on my Google drive.  Thinking now, I think I would have wanted to get to 15 reps on the 255.  I definitely think I could have, but my form would most likely have been pretty terrible at that point.  Nonetheless, I still managed to get a rep PR.  The last time I lifted 255 was during the 2nd week of the 3rd cycle.  And numbers shows that I only pulled for 4 reps!  Pretty drastic improvement.  This lift is definitely my favorite right now because of pulling for such high volume and the fact that I know I won’t be stalling on it any time soon.

Aside from now incorporating high volume dips to get my shoulder strength and tricep strength up.  I’m also going to be incorporating more mid-section abdominal strengthening.  I found another nice article on overhead presses and specifically how to train the common weakpoints.  Also, the article mentioned performing bar hangs to help decompress the lumbar spine and increase my low back flexibility.  Sitting around for 8+ hours in the office, I think it’ll be beneficial incorporating these into my warm-ups and cooldowns.

http://www.bodybuilding.net/training-articles/improving-the-overhead-press-3112.html

Week 26 – 5/3/1 – Day 92

Cycle #7
Week 1 Day 3

Bench:  3x5xBar, 5×75, 5×95, 3×115 + 5×135, 3×135, 7×160 Rep PR

135s feel fairly light now.  Form was comfortable, no signs of tucking too much on the right side, etc.  Used a powerlifter arch on the top set.  First 5 reps were pretty solid.  6th was a semi grinder.  7th was all grind from halfway point up.  I tweaked my lower right back a bit when I was grinding it out.  Was scared that I may have given myself a hernia.  Need to make sure I drive my feet into the ground to avoid losing arch stability.

Dips:  15/7/6

Haven’t done these in a long, long time.  Decided to start doing them again because of the significant amount of strength carry over to the bench AND the overhead press.  Made sure to look straight ahead when I was dipping.  Kept my body pretty straight instead of bending slightly at the hips.  My goal is to get my strength up to 4 sets of 20 reps.  It’s my hope that once I reach this strength goal that my overhead pressing will have vastly improved from where I am right now.

Incline Bench Press:  5x10x65

Didn’t really know where I was going with my workout.  I was thinking along the lines of following Boring But Big assistances, but I didn’t want to be gassed by the time I got around to doing dips so I did those first.  Afterwards, I indulged a bit more and decided to do some light incline bench presses instead of regular flat bench.

Week 24 – 5/3/1 – Day 86

Cycle #6
Week 3 Day 4

Warm-up:  foam roll, leg swings, box jumps

Box jumps are pretty easy now.  Still am a bit hesitant that I’ll totally wipe out on the first jump.  Worked up a decent sweat doing this warm-up.

Deadlift:  5×120, 5×150, 3×180 + 5×225, 3×250, 10×280 Rep PR

Got a rep PR, but not sure I did it without some not so great form.  The first rep, right off the bat, felt like a straight legged deadlift.  Not sure if I was rounding much.  Used alternating grip on the last set and the 3 rep set; left hand pronated, right hand supinated.  The bar I was using didn’t have a very good grip on the knurling section.

BB Assistance:

6/4/3/2 – Chin-ups: Felt fresh when doing these.  Haven’t done them in a while.
10×30 + 10×35 + 10×35 + 10×40 – DB Rows:  Felt easier than when I did them last.
10×45 + 10×55 + 10×65 + 10×75 – Good Mornings:  Not bad.  Had a significantly wider grip. Made sure the bar didn’t roll into my neck.  Had pretty much a slightly low bar placement to keep locked against my anterior delts.
5/5/5 x Ab Wheel:  Back buckled very easily when getting fatigued and was giving me some lower back pain so I eased back off them.  Think I may need to increase core strength before doing these.

Conditioning:

10min. x Treadmill:  Haven’t ran in a while.  Felt very sluggish.  My cardio stamina diminishes very quickly if I don’t keep at it.

Week 24 – 5/3/1 – Day 85

Cycle #6
Week 3 Day 1

Just did week’s day 1 lift.  Was pretty busy Monday and Tuesday night.  Playing catch-up sucks a lot- it throws you off your rhythm.  But, on that same note, you have to learn to adapt and cope with the slight change.  Consistency is king when it comes to lifting and wanting to get results.

5/3/1 Press:  5×50, 3×70 + 5×90, 3×105, 2×115 Rep PR

A few reps were a bit scary.  I dropped the weight a bit too quickly on a few reps and bent my wrists back too much.  I remember hitting this weight eons ago…probably sophomore year of college when I first started doing Stronglifts.

BB Assistance:

DB Military Press:  4x12x35lb
Barbell Curl:  3x10x30lb + 10x40lb
Side Laterals:  2x12x10lb
Rear Laterals:  2x12x10lb
Preacher Curl:  4x10x30lb

Upperback and biceps were burning and had that pumped sensation.  Side laterals and rear laterals were very taxing even though they were only 10lbs in each hand.  Dumbbell military press felt much more stable compared to the first time doing them.  I made sure to try and keep my elbows and forearms at right angles and making sure not to go too low to avoid stress on the shoulder joints.  Preacher curls felt light- I used preset bars, not ones to load plates on.  The barbell curl was easy, but taxing endurance-wise.

Conditioning:

6min. treadmill jog

Getting back to doing some cardio.

Week 22 – 5/3/1 – Day 78

Cycle #6
Week 1 Day 2

Warm-up:  foam roll, leg swings, box jumps

Foam rolled the legs, did leg swings for the first time in a long time and man were my legs tight.  After 3 sets of leg swings, I did 3 sets of 5 reps of box jumps.  I’m going to incorporate some light plyo, speed/power work before my workouts to get my CNS activated.  I can’t say if the box jumps helped me with my deadlifts, but I did feel much looser going into the lift.

Deadlift:  5×105, 3×135, 1×165 + 5×195, 5×225, 13×250 Rep PR

Top set was just awesomely beastly.  I cranked out the early reps like it was a warm-up.  Chalked up the hands a bit- the bar was slippery and of course I had my lever belt on.  I took an extra breath or two in the final reps.  Extremely happy about these, no lower back strain, wasn’t completely spent after them either, but I was definitely sucking in some air.

BB Assistance:

6/3/2 – Chin-ups: All of these were grinders.  My body felt heavy and my arms shut down quick.
3x15x35 – DB Rows:  Increased rep and weight made all the difference.  It was no top set PR squat attempt, but still pretty hard.  Gotta try me some kroc rows one of these days.
4×25 – Sit-ups:  Burned my abs pretty sufficiently.

Conditioning:

2x3min. – Heavy Bag:  3 minutes seemed like such a short amount of time to hit the bags. Boy was hilariously wrong.