SS – Week2 – Day6B

Monday, February 8th, 2016 – 32 deg F, cloudy

Jump Rope
Agile 8
Squats:  3×5@45 + 5@60 + 3@90 + 2@120 + 3×5@155
Press: 5@40 + 3@50 + 2@60 + 3×5@75 (lower lb increase 5 -> 3
Power Clean: 5@45 + 3@55 + 2@70 + 5×3@85


SS – Week1 – Day2B

Wednesday, January 20th, 2016 – 36 deg F, sunny with a little wind

Jump Rope
Agile 8
Squats:  3×5@45 + 3@65 + 2@90 + 3×6@115
Press: 5@30 + 3@45 + 2@55 + 3×5@65
Power Clean: 5@45 + 3@50 + 2@60 + 5×3@75

Agile 8 was more strenuous today.  Foam rolling the IT bands were not pain free.  Body was achey.  Actually broke a sweat while doing the mountain climbers and groiners.

Squats were pretty solid.  I really focused on making sure my rear end and shoulders were going up in unison from the hole.  I realized this morning, half-awake, while my mind was wandering, that my lower back lordotic arch is not going to improve if I don’t also try to improve my back posture.  I have pretty long legs compared to my torso and so my natural back angle position in the hole is more horizontal than vertical.  When the weight gets heavy, I think I overcompensate for the forward lean by arching my back into lordosis to prevent me from falling forward.  However, I think this is not the solution.  I need to maintain a SLIGHT lordotic arch, and instead of hyperextending, focus on keeping my abdominal core super tight and cue’ing myself to drive my rear and shoulders up at the same time.

Squat TL;DR – tighten core when driving up from the hole; keep shoulder and hips moving up in unison

Top set of the presses were difficult.

Tired to write the rest.


5/3/1 Cycle 1 Week 2 Press

5×55 / 5×65 / 5×75

Kept the elbows under the bar instead of too far forward.  Helped dramatically with applying more force on the bar and getting the overhead much easier.  Also less strain on the wrists, trying to keep the bar at the base of the palm

Bench: 5x8x80

Felt unbalanced load on the bench.  Probably arching back too much.

Chinups:  2

Forgot to do the other 4 sets, doh!

Incline Press:  8×85 / 8×85 / 6×85

Pretty hard at 85lbs.  Also felt unbalanced load doing these.

DB Rows:  10×45 / 2x10x50

Pretty easy.  Decided to go up to 50lbs for the 2nd and 3rd sets.  Focusing on eliminating the use of momentum.

Seated DB Press:  3x10x35

Not bad.  Getting the dumbbells up on the last set was a little difficult.

BB Curls:  2x10x40 / 8×40

Supersetted these with the dumbbell press.  Struggled getting through the sets, but finished to failure.

Testing 1RMs

Decided to test where I’m at currently with my lifts so I tested 1RMs (single rep max)

Squat:  225lbs

Press:  95lbs

Deadlift:  245lbs

Bench:  175lbs

I’ll be using these numbers to program into a fresh cycle of 5/3/1 again.

I’ll admit I’ve been suffering from exercise ADD, so I’m going to have a run at 5/3/1 again for at least 3 cycles.