5×3 Bench Cycle – Week 3 – Moderate Bench Day

Close Grip Bench Press:  10xBar + 10×65 + 5x5x85
Incline Bench Press:  10xBar + 5×65 + 2x8x85 + 6×85
DB Rows:  3x10x45
Pull-ups:  1/1/1
Military Press:  3x10x50
Seated DB Extensions:  3x10x45
BB Curls:  2x10x40 + 4×50

Struggled with the incline bench press today.  Only right lats and upper chest were engaging.  Dumbbell rows were also a bit difficult.  Standing overhead presses were surprisingly pretty easy.  Seated dumbbell extensions were pretty easy as well.  Barbell curls were hard on the last set.  May have gone up to 50s accidentally.

5/3/1 – C3W1 – Press

Press:  5×30 + 5×40 + 5×45 + 5×50 + 5×55 + 10×65 (86.69 1RM)
BBB Bench 70%:  3x8x105
Chinups:  3xBW + 2xBW
Lat Pulldowns:  10×42.5 + 8×42.5 + 7×42.5
BB Curls:  10/8/7 x 40
Facepulls:  3x10x30
Dips:  8/5/4

Been a while.  Didn’t post up last week’s numbers (it was a rest week).  Struggled today across the board today on various lifts.  Tried to do some wide grip pull-ups today, but it was pretty difficult.

Week20 – Day56A – A Midsummer Night’s Lifting

Weight:  182.8

Got to the gym pretty late, started lifting around 10pm.  Gym was pretty scarce, but still some people lingering.  Didn’t have music, unfortunately.  Traps and upper back were still sore from the last session’s OHPs.

Squats:  3x5xBar + 5×150 + 3×205 + 1×235 + 4×270 (1)

Silent squatting.  Stalled.  Think I was using a bit much back, aka doing good mornings out of the hole.  Did 10 reps of external rotations with elbow by the side on my right arm to get my right shoulder looser.

Bench:  3x5xBar + 5×75 + 3×95 + 2×115 + 3x5x140

Need to really fix this, but I’m using my right chest more than my left.  Will need to read up on this.  Having no coach to look at technique makes correcting form difficult.

Rows:  5×135 + 3×135 + 2×135 + 3x3x170

Jerking on the 2nd and 3rd reps.. First rep is relatively strict.

Accessories:
Dips:  7/7
Pull ups:  3/2/2/2
Tricep Pushdowns:  20×40 + 7×50

Week19 – Day55B – Spring Time

Weight: ??

The scale is 5 feet away from me and I forgot to weigh myself again, doh!  Weather is absolutely gorgeous outside.

Squats:  3x5xBar + 5×150 + 3×175 + 2×205 + 1×235 + 5×265

Top set was tough.  Rested for 5 seconds after 4th rep and emptied the tank on the last rep.  I think I made it down to at least parallel.  The weight on the upper back made it very difficult to keep the torso upright.

Press:  5x5x65

These were difficult.  I bounced reps from the bottom of the lift to take advantage of some bounce out of the hole.

Deadlift:  5×135 + 3×175 + 2×205 + 1×235 + 5×270

Alternating grip, pretty difficult.  Rolling the bar down over my knee cap is killing them.  Will need to read up on this.

Accessories:
Dips:  10/9/5.5/5/5
Wide-Grip Pull-ups:  2/2/2/2/2

Conditioning:
Treadmill Intervals
1min warmup 3.0spd
30 sec 5.0 spd + 30 sec 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 7.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 5.0 spd + 30 sec 3.0 rest

Week19 – Day54A – Missing No.

Weight:  182.0

Missed posting the Friday workout.  Here tis it.

EDIT:  Important note, dropped bench from 5×5 to 3×5 set/rep scheme.

Squats:  3x5xBar + 5×150 + 3×205 + 1×235 + 5×260

Bench:  3x5xBar + 5×75 + 3×95 + 2×115 + 3x5x135

Rows:  5×135 + 3×135 + 2×135 + 3x3x165

Accessories:
Dips:  10/10/6.5/5/5
Pull ups:  3/2/2/2/2

Conditioning:
1min. warm-up
30 sec. 5.0  + 30 sec. 3.0
30 sec. 5.5 + 30 sec. 3.0
30 sec. 6.0 + 30 sec. 3.0
30 sec. 6.5 + 30 sec. 3.0
30 sec. 7.0 + 30 sec. 3.0
30 sec. 7.5 + 30 sec. 3.0

Week19 – Day53B – Determination

Weight: 181.8

Weight is dropping.  It’s easier to bend down and pick up things off the floor.  Strength seems to be ok.  Definitely felt the impact most last session from the lack of eating.  It all comes down to planning everything out, cooking included.  Decided to hit the gym after work instead of super early in the AM.

Squats:  3x5xBar + 5×150 + 3×175 + 2×205 + 1×225 + 5×255

Loud exhalation on the 3rd rep.  Couldn’t rerack the bar properly the first time walking the bar back in on the top set.  Made a point to only go down to parallel.  Used a bit more quads with a slightly narrower stance.  I was particularly determined to get 5 reps on these.  Biggest difference between today and previous session’s squat was that mind set.

Press:  5x5x60

These got hard.  Shoulders fatigued very easily.  Lock felt a bit queasy on the right shoulder especially when I was grinding it up.  Bar was rolling back into my wrists.  Used a false grip.

Deadlift:  5×135 + 3×175 + 2×205 + 1×235 + 5×265

These were good, no lower back strain.  Alternating grip- pronated left, supinated right.

Accessories:
Dips:  12/7/5/4/4/3
Wide-Grip Pull-ups:  3/1/2/1/2

Conditioning:
Treadmill Intervals
2min warmup 3.0spd
2 x 1min 5.0 spd + 1min 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 7.0 spd + 30 sec 3.0 rest

Week18 – Day52A – Hill Sprints

Weight:  ??

Squats:  3x5xBar + 5×150 + 3×195 + 2×225 + 3×255 (2)

Stalled again at 255 on the Squats.  I immediately fell into grinding out the second and following third reps.  Not sure what happened, but I felt a lot of forward lean.  Stance may have been a bit too wide.

Bench:  3x5xBar + 5×75 + 3×95 + 2×115 + 5/4/4/3×135 (2)

Form felt very inconsistent.  Tried shrugging the left shoulder more in an attempt to bring the load in line and not load my right arm and chest.  I should certainly have rested and proceeded to do the 5th set, but gave up on it.

Rows:  5×135 + 3×135 + 2×135 + 3x3x165 (1)

The rows also didn’t feel strong.  There was a lot of jerking movement to get the bar up- my torso was rising substantially.

Accessories:
Dips:  12/7/4/5 (28)
Pull ups:  2/2/2/2 (8)

Conditioning:
Hill sprints 1xwalk 40 yards + 3xsprint 40 yards

Did some hill sprints right across the street from my apartment building.  The last sprint really took the air out of my lungs, some lightheadedness followed.  Definitely happy I got around to doing these.  The hill is pretty steep and is approximately 36 yards.

Week18 – Day51B – Back!

Weight: ??

It’s been about…a week and a half since being in the gym.  Getting acclimated to the new place and breaking my routine has cost me some gym time.  I should be back into the swing of things moving forward.  The time away from the gym was certainly refreshing.  It happened at a good time since I was planning on taking a light week to rest myself relatively soon anyway.  I dropped down 5lbs on the Squat from my last work weight, increased on the OHP- it’s still light- and stayed at 265 on the Deadlift.  I wanted to do some hill sprints right next to my building, but I was running short on time to get to work, so I skipped it.  

Squats:  3x5xBar + 5×150 + 3×175 + 2×195 + 1×225 + 2×255 (1)

Went for 255 on the top set, but managed a measly 2 reps.  It felt as though there was significant forward lean on the Squat.  Didn’t feel up to rep’ing anymore than the two.

Press:  5x5x55

Pretty easy still.  Wobbly.

Deadlift:  5×135 + 3×175 + 2×205 + 1×235 + 3×265 (1)

Grinding the shins pretty roughly on these.  I seem to be banging my left knee cap on the way down.

Accessories:
Dips:  10/6/5/4/5
Wide-Grip Pull-ups:  2/2/2/2/2

Pull-ups were a bit better, I went for 2 reps on each set.  The second was always not full ROM.  The dips weren’t bad, right chest was working a bit harder again.

Week18 – Day50A – Move Out

Weight:  188.2 lbs

Finally moving into the new apartment.  Living the independent life.

Squats:  3x5xBar + 5×150 + 3×175 + 2×205 + 1×225 + 5×260

Managed to crank out 5 reps going deep into the squat.  Rested between 4th and 5th reps on the top set for about 7 seconds, taking big gulps of air in.

Bench:  3x5xBar + 5×75 + 3×95 + 2×115 + 1×135 + 5×150 + 5/5/5/5/4 x 135 (1)

Sort of all over the place with bench.  I forgot that I had to deload for today so I performed a single set of 150.  Still managed to stall on the last set, hah!  Going for 135 again next time around and will be focusing on form.

Rows:  5×135 + 3×135 + 2×135 + 3x3x160

Decided to drop down reps from 5 down to 3.  My form and technique is pretty much garbage after the first few reps so I’d like to capitalize on these first few reps rather than delude myself into thinking I can do 5 when I can actually only do 3 reps with good form.

Accessories:
Dips:  10/6/4/6/4 (30)
Pull ups:  3/2/1/1/1/1 (10)

Rests between the sets are important, I’ve found.  Pull-ups were lagging behind the dips, I had finished my 30 reps of dips and still had to do 3 reps on the pull ups.  These two exercises are performed in alternating fashion.

Conditioning:
Intervals:  5 min. + rest @ 3.0spd + sprints @ 6.0-6.5 spd

Calves are no longer suffering severe DOMs after running.  My running strides feel much more comfortable and confident.