5/3/1 Cycle 1 Week 1 Bench

Bench:
5×65 / 5×80 / 3×95
5×100 / 5×120 / 5×135

Felt very confident on the bench press today.  Didn’t feel any load imbalances.  Slow negative to ensure I’m engaging everything equally and then explode upward on the positive.  Used a thumbless grip as well.

Barbell Rows: 5x10x95

Not bad for doing 5 sets of 10.  May switch to performing dumbbell rows instead.  I find that the lower bar position due to smaller plates is causing me to involve my lower back and hamstrings more as if doing a deadlift.

Barbell Curls:  10×40 / 6×40 / 8×40

Supersetted the barbell curls with the barbell rows.  Bad idea.  Both exercises target the biceps and so I quickly suffered from the fatigue when doing the barbell curls on the 2nd and 3rd sets.  Rested a bit longer before doing the last set.

Seated Tricep Extensions:  10×45 / 10×50 / 10×50

Love doing these.  Ever since discovering them while on the Madcow5x5 routine, I’ve always incorporated them in any routine needed some tricep isolation work.

Bent Lateral Raises:  10×15 / 10×10 / 10×10

Not a fan of doing these.  I’ll stick with them for a bit more to see if my shoulder strength improves from it.

Week 25 – 5/3/1 – Day 87

Cycle #6
Week 4 Day 1

5/3/1 Press:  5×50, 5×65, 5×75

Fairly easy.  Focused on form.  While perusing the net, I found this nifty article by Bill Starr on the overhead press.  http://startingstrength.com/articles/stronger_press_starr.pdf  Surprised me when he mentioned that dips is king when talking about developing overhead pressing strength.  I think…I might switch up the assistance between bench and press day.

BB Assistance:

DB Military Press:  10×30 + 10×35 + 10×40 + 9×45
Barbell Curl:  2x10x30lb + 2x10x40lb
Side Laterals:  2x10x10lb
Rear Laterals:  2x10x10lb
Preacher Curl:  4x10x45lb

Conditioning:

15 min. treadmill @ 3.0 spd

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 23 – 5/3/1 – Day 81

Cycle #6
Week 2 Day 1

5/3/1 Press:  5×45, 5×55, 1×70 + 3×80, 3×90, 3×110

Got the reps I needed.  Felt very wobbly on the second rep of the top set, thought I was going to fall backwards.

BB Assistance:

DB Military Press:  3x12x30lb
Barbell Curl:  3x12x30lb
Side Laterals:  1x12x10lb
Rear Laterals:  2x12x10lb
Preacher Curl:  2x10x45lb + 4x45lb

Didn’t have time to get all 4 sets for each assistance.  The db military press felt much better compared to a standing military press.  Barbell curls were pretty easy.  Preacher curls were very difficult by the time I got to the 3rd set.  I didn’t really rest between exercises so I was pretty much doing a circuit.

Week 22 – 5/3/1 – Day 77

Cycle #6
Week 1 Day 1

5/3/1 Press:  5×45, 3×55, 1×70 + 5×80, 5×90, 5×105

Used a false grip and managed to crank out at least 5 reps on the top set.  I didn’t think of it at the time, but I completely forgot to go all out on the top set.  Also, the bar was rolling back into the top of my hand a bit too much causing a lot of strain on my wrists, mainly my right.  The descent of the bar needs to a bit more controlled because I can see myself seriously injuring my wrists if I just drop the weight down and the bar rolls back.  Even if I only managed to get 5 reps, it’s a vast improvement from the previous cycle’s 105 attempt at only 2 reps achieved so I’m definitely happy.

BB Assistance:

DB Military Press:  12x15lb + 3x12x20lb
Barbell Curl:  3x12x30lb
Side Laterals:  2x12x10lb
Rear Laterals:  2x12x10lb
Preacher Curl:  10×35 + 10×40 + 2x10x45

I went through these pretty quickly so my arms became jelly pretty quickly.  Didn’t realize I was supposed to do the DB military presses seated or at least that’s how the majority of people do it.  I lowered the weight on the side and rear laterals to 10lbs- 15lbs was way too heavy for me.  The BB curl weight remained static and I ramped the preacher curl weight until the 3rd set.

Conditioning:

0.5 mile walk

Week 21 – 5/3/1 – Day 73

Cycle #5
Week 4 Day 1

It’s deload week so workouts are quick and light.  Always enjoy deload week as I get to hone lift form and technique and do some reflection on the last month- kind of like grading myself.  I was also, however, contemplating about skipping the deload.  Sometimes, the monthly progression gets to me, “This is too damn slow, I want to be faster, stronger, bigger…now.”  And it can be difficult sometimes to dial myself back and to really appreciate that the “slow”, hard work I’m putting in now will be realized months and years from now and not tomorrow.  This is a daily constant reminder, not just in lifting, but in other aspects of everyday life.

5/3/1 Press:  5×45, 5×60, 5×70

Used a false grip.  Pretty easy- I played around with my grip width, pinky vs ring finger on the finger guide.

BB Assistance:

DB Military Press:  12x20lb + 12x15lb + 2x12x10lb
Barbell Curl:  12x40lb + 3x12x30lb
Side Laterals:  2x10x10lb
Rear Laterals:  2x10x10lb
Preacher Curl:  10x45lb + 3x10x25lb

Conditioning:

3 min. 3.0 spd 10% incline
3 min. 2.5 spd 5% incline

Calves were still a bit sore from the past weekend’s hiking so I didn’t get to doing any sprints- probably should have to get the blood flowing.