Week 41 – 5/3/1 – Day 129

Cycle #4
Week 2 Day 1

Warm-up Press:  5×40, 3×50, 3×60
5/3/1 Press:
 5×70, 5×80, 5×90
DB Military Press:  4x12x25lb
Side Laterals:  4x12x10lb
Standing Barbell Curls:  4x12x30lb
Preacher Curls:  4x12x30lb

A little short for time today, but managed to get in all the accessories.  No cardio or conditioning to be had though which sucks.

Warm-up for the last 2 weeks has been consisting of 1 minute jump rope, dynamic upper body stretches such as arm crossovers and arm circles for upper body days.  1 minute jump rope, leg swings, fire hydrants, static lunge stretches for lower body days.  2 sets of these before doing any lifting.

May start doing box jumps again for further CNS jump starting, but definitely don’t want to throw my back out again, so I’m going to be extra cautious.

Presses weren’t too bad- managed to bang out the top set.  Stretched my wrists out a bit. Thinking retrospectively, I probably should do some wrist exercises warm-ups prior to pressing.  I focused on maintaining a good bar position in my hand to avoid hyperextending the wrists.  This usually happens as a direct result of form breakdown when pressing heavier weights.

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 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