Week 17 – 5/3/1 – Day 62

Cycle #5

Deadlift:  5×100, 5×140, 3×160 + 5×190, 5×225, 11×250 Rep PR

Crushed the deadlifts today.  Looks like I’m back into the swing of things.  Yesterday’s press day was definitely off- my head wasn’t in the right place.  Alternating grip on the last set.

BBB Deadlift:  5x10x145

Felt relatively light.  I also used the belt on every set here.  I touch and go’ed all the sets.  The latter sets I would do a quick 5-rep, pause, then finish the set.  The one thing I don’t like about doing touch and go is that I end up performing more of a straight legged deadlift as opposed to a regular deadlift.  I tried to quickly drop my butt after each rep so that I was engaging my hamstrings each time and not pulling with a straight leg.

Core:

10 x BW + 10 x 10lb Weighted Sit-ups
25 x 25lb Side Bends
10 x Lying Leg Raises
6 x Kneeling Ab-Wheel Roll Outs

My core was pretty shot from the deadlifting.  I could barely keep my body rigid on the ab wheel roll outs- my back would just buckle in.  Weighted sit-ups don’t feel as terrible anymore compared to the first few times I did them.

Conditioning:

3min. 2.5 spd warm-up @ 10% incline
4 x 1min. 5.0 spd sprints with 1min. rests @ 10% incline
7.0 spd sprint to 1 mile mark @ no incline

Left knee was feeling scarily unstable.  Felt better later.

Week 15 – 5/3/1 – Day 58

Cycle #4

Squat:  5×125, 5×155, 3×185 + 5×210, 3×240, 4×270

I was pretty disappointed that I couldn’t get 5 out of the top set.  I was actually going for more, but I couldn’t finish the 5th rep.

BBB Squat:  10/8/6/6/5 x 145

I didn’t use my belt on these sets.  I probably should have.  My legs were just dead after the 5/3/1.

Core:

10 x 10lb Weighted Situps
25 x 25lb Side Bends
10 x Lying Leg Raises

Conditioning:

1 mile at 2.5 spd

Week 15 – 5/3/1 – Day 56

Cycle #4

Deadlift:  5×120, 5×150, 3×175 + 5×205, 3×230, 10×260 Rep PR

I don’t know what to say.  It seems almost fantastical that I actually cranked 10 out.  Determination and putting that number in your head really does wonders.

BBB Deadlift:  5x10x135

Messed up.  I wrote down cycle #1 BBB deadlift numbers.  And here I was thinking things were getting easier.  Go brain farts.

Core:

10 x 10lb Weighted Situps
15 x Ab Wheel Rollouts
25 x 25lb Side Bends
5 x10 x Lying Leg Raises

Week 14 – 5/3/1 – Day 54

Cycle #4

Squat:  5×115, 5×140, 3×170 + 3×200, 3×225, 5×255 Rep PR

Got in the reps I wanted.  I really wanted 5 reps and my mind was set on getting it no matter what.  Preparing your mind and having the mindset of actualizing and achieving your goal, in my opinion, really motivates and helps you push you to your limits and beyond even if your body “thinks” otherwise.  I did the same thing the previous day with the bench.  I really focused on getting 8 reps and my body sort of acknowledged this and got me what I wanted.  Developing mental fortitude and an iron will is key to overcoming the impossible.

BBB Squat:  5x10x140

As always, these were deceptively difficult.  Ran at about a quarter left in the tank when I started these.  Pretty much close to, if not, empty once I reached the 8th rep of the last set.  The last two reps were a gift.  Squat days never fails to put me in my place.

Core:

10 x 10lb Weighted Situps
25 x 25lb Side Bends
10 x Lying Leg Raises

Week 14 – 5/3/1 – Day 52

Cycle #4

I need to eat more.  I’ve been resorting to only 4 eatages a day (eatages? dunno).  Some of which I’m not even finishing.

Deadlift:  5×115, 5×140, 3×170 + 3×200, 3×230, 8×260 Rep PR

I was a bit wary going into the lift.  The back of my head was telling me that I was probably going to do worse than wk1 considering the increase in weight.  NOPE.  I actually matched wk1 rep numbers; I was very happy about that.  I’m pretty psyched that my theoretical calculated 1 rep max is at 322.82.  I’ll be that much more psyched when I actually get to pull that.  I’d eventually like to get that number to 360.  Double bodyweight deadlift is definitely an achievement milestone for me.

BBB Deadlift:  5x10x145

Used the belt on all the sets.  Was much easier than the previous BBB deadlift session.

Core:

10 x 10lb Weighted Situps
15 x Ab Wheel Rollouts
25 x 25lb Side Bends
5×10 x Lying Leg Raises