Week 40 – 5/3/1 – Day 125

Cycle #4
Week 1 Day 1

5/3/1 Press:  3×65, 3×75, 3×85
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Standing Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x30lb

Last week was unintentional deload week.  So much for “skipping” it last week.  Again, struggling with getting myself up in the morning to hit the gym.  Lack of discipline, not eating right, sleeping too much.  Also, thinking of restarting Squats cold.  Left knee doesn’t seem like it’s getting any better and I think my form is going down the crapper from the gym-going inconsistency.

Week 39 – 5/3/1 – Day 124

Cycle #4
Week 1 Day 1

5/3/1 Press:  3×65, 3×75, 3×85
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Standing Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x30lb

Yep, skipped deload week for cycle 3.  Going to do another cycle of the bodybuilder template.  I think I’m making good progress on the lifts, bench, especially.  Although, I do think I’m slowing down on deadlifts because of the decrease in volume.

Week 38 – 5/3/1 – Day 121

Cycle #3
Week 3 Day 1

5/3/1 Press:  5×70, 3×80, 3×90
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x25lb
Conditioning:  15min. elliptical

Press felt a bit better than usual.  Slightly narrowed grip and engaged and tight lats throughout entire movement really helped with the “wobbliness” inherent in my pressing technique.  Also, tried to keep the forearms and elbow underneath the bar instead of to the side.

Week 36 – 5/3/1 – Day 117

Cycle #7
Week 1 Day 1

5/3/1 Press:  3×60, 3×70, 3×80
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Barbell Curls:  4x12x30lb
Preacher Curls:  12/12/8/7 x 45lb
Core:  3xF Situps
Conditioning:  15min. 3.0 spd, 3.0 incline

Day 1 of the bodybuilding scheme.  Curls were pretty taxing.  Probably need to lower the weight on the preacher curls and stagger the curls so that I’m not performing them back to back.  I should probably also rest a bit between each movement instead of doing them one after another.

Week 29 – 5/3/1 – Day 98

Cycle #5
Week 1 Day 1

First day back in the gym.  Couldn’t be any happier.  But, on that same token, I’m a bit saddened from getting a bit weaker with my almost 3 week long absence.  Warm-ups will be key with every work out.  No excuses.  If I manage to get in the gym late and don’t have much time, I’ll still make sure to do my warm-ups and just get the core lift done, no accessories.  Same thing with cooling down.

I’ve also dialed back my cycle to cycle 5 number to ensure I’m not starting too fast- even cycle 5 numbers seem a bit much.  I’ll definitely have to be very careful with the squat and deadlift as these lifts involve the lower back and posterior chain heavily.

5/3/1 Press:  5×55, 5×65, 5×75

Pretty easy.  Elbows flared out.  Leaned back a bit more and used a forward jerking movement to initiate the bar travel instead of doing the more traditional strict press from a standstill.

Dips:  8/6/5

Did these between my pressing sets.  Gotta do more of them.

Seated DB Press:  9x30lb + 8x25lb + 9x20lb

Shoulders were pretty beat by now.  Had a very, very tough time cranking these out.  A strong indicator of my loss of strength in the overhead pressing.

Conditioning:  0.5 mile 5.4 spd treadmill

 

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