Week 37 – 5/3/1 – Day 120

Cycle #3
Week 2 Day 3+4

Warm-up Squat:  5×95, 3×120, 3×140
5/3/1 Squat:  
5×195, 5×205

Warm-up Deadlift:  5×115, 3×145, 3×170
5/3/1 Deadlift:  5×205, 5×235, 5×265

Chin-ups:  5/3/2/2
DB Rows:  4x15x25lb
Sit-ups:  4×25
Conditioning:  15min. walk 3.0 spd

Been all over the place with my gym time.  Missed first 2 days.  Did bench day on Thursday last week.  Missed day 4 and did squat + deadlift workout the following.  Didn’t do 3rd, top set, of squat 5/3/1 to save some juice for the deadlift (I like doing deads way more than squats at this point).

Laziness is getting the better of me again.  Really need to focus and get my ass up in the morning.

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 35 – 5/3/1 – Day 116

Cycle #6
Week 4 Day 1

Deload Press:  5×35, 5×45, 5×55
BBB Press:  5x10x45
Conditioning:  Interval Cycling 20min.

Accidentally did two extra sets on the BBB assistance.  Forgot deload week backed off on number of sets.  After cycling, I did a supuperset of chin-ups and sit-ups.  Did as many sets of chin-ups to complete 20 reps.  Time between chin-up sets were allocated to doing sit-ups to failure.  I’ll probably sprinkle some light high rep hypertrophy assistance exercises (1-3) after the BBB assistances if I’m not feeling too burnt out.

I’m going to start a bodybuilder assistance next cycle starting with some light sets for assistance during the deload week.  I’ll alternate between bodybuilding and strength each cycle.

Week 34 – 5/3/1 – Day 113

Cycle #6
Week 3 Day 1

Warm-up Press:  5×30, 3×45, 3×55
5/3/1 Press:  
5×70, 3×80, 4×85
BBB Press:  5x10x45
Incline Bench Press:  10xBar, 2x10x65
Decline Bench Press:  10×55, 2x10x65
Core:  2xF Sit-ups
Conditioning:  15min. elliptical

Pressing wasn’t too bad.  Feel like I’m straining my right wrist- bar rolling back into my fingers.  Other than that, it felt pretty easy.  I think I need to try and exert myself more on the final, top set.  Did some more pressing afterwards, specifically, decline and incline benching.  I probably should invest more time in doing some more dipping…

Week 33 – 5/3/1 – Day 110

Cycle #6
Week 2 Day 2

5/3/1 Squat:  5×95, 3×120, 3×140 + 3×155, 3×180, 3×200
BBB Squat:  5x10x120
Core:  3xF Situps

Shoulder pain hasn’t popped up again.  Didn’t feel as rejuvenated as the previous couple days of AM workouts.  Have started to sneeze a bit so I may be coming down with something, unfortunately.

Week 33 – 5/3/1 – Day 109

Cycle #6
Week 2 Day 1

5/3/1 Press:  3×60, 3×70, 3×75
BBB Press:  5x10x45

Starting this week with going to the gym in the AM.  Sleep time from the night before was around 10:30pm latest so I could get up with enough sleep at 5AM this morning.  Surprisingly, I was able to wake up without much effort.  The one thing though that kept me from going back to sleep (I only snoozed twice, which is a first in a long time) was this piercing pain in my right shoulder.  It just felt like a knife was lodged in my shoulder when I lay down.  The pain progressively worsened from no pain when I first lay down.

It’s definitely humbling to see other people already up and working out in the early hours.