5/3/1 – C3W3 – Bench

Bench:  5×60 + 5×75 + 3×90 + 5×115+ 3×125 + 9×140 (180.06 1RM)
BBB Press 70%:  3x10x55 + 8×55 + 7×55

Dips:  5
Chinups:  3/3/2

Treadmill:  6 min. @ 3.2 speed

Practiced some hang cleans.  Definitely not doing them right.  Need to watch some videos.  I’d like to get into olympic lifting after I’m done with this cycle.

5/3/1 – C3W3 – Press + Squat

Press:  3x5x45 + 5×55 + 3×65 + 10×70 (93.96 1RM)
BBB Bench 70%:  10×45 + 5×65 + 3×85 + 5x8x105

Squat:  5×105 + 5×135 + 3×160 + 5×190 + 3×230 + 2×255 (262.29 1RM)
BBB Deadlift 70%:  10×190 + 2x8x190

Dips:  5/3/2
Chinups:  3

Treadmill:  5min. @ 3.0 speed

It’s somewhat frightening how well the body can adapt to stressful stimuli and become better adapted the next time it experiences a very similar stress.  The last 3 months of the Boring But Big challenge has allowed me to observe this first hand.  Last week, I struggled with completing the BBB 70% bench press, while today, I had a relatively breezy time going through the sets.  I also had an epiphany while doing the bench.  For some time now, my form has been causing my right triceps/chest to work much harder than my left triceps and chest.  One thing that I tried differently, on a whim, was to squeeze the bar.  As I squeezed the bar, I also flashbacked to reading about gripping the bar as if you were trying to snap it in half.  This immediately engaged my left lats and left chest much more and as a result I was able to quickly feel a better balance of the bar across my chest.

5/3/1 – C3W2 – Bench

Bench:  5×60 + 5×75 + 5×90 + 3×105+ 3×115 + 11×130 (180.06 1RM)
BBB Press 70%:  5x10x50

Seated DB Shoulder Press:  3x10x30
Lat Pull-down:  3x8x42.5
Dips:  5/5/4

Treadmill:  3.0 spd with 8lb kettlebell overhead

Pretty light day.  Dips were rough on the rotator cuffs.  A little shoulder impingement (hyperextension?) on the left cuff when I pressed up very quickly during bbb presses.  Did more shoulder work and did 3 sets of db shoulder presses.

5/3/1 – C3W2 – Press + Squat

Press:  5×30 + 5×40 + 3×45 + 3×55 + 3×60 + 3×70 (78.76 1RM)
BBB Bench 70%:  8/8/6/5/4 x 105

Squat:  5×105 + 5×135 + 3×160 + 3×190 + 3×215 + 3×240
BBB Deadlift 70%:  5x10x190

Overhead and bench presses were tough.  1RM dropped on the press.  Couldn’t finish out the 5×8 on the bench BBB.  Did squats with a slightly narrowing stance, engaged the quads a bit more than hamstring, but lift felt slightly easier.  Deadlift was grueling, but after 3 sets, muscles felt attuned to the stress and was able to continue and finish all 5 sets.  Rested for long periods towards the end, around 2-4 minutes between sets.  Hopped on the treadmill and walked for 5 minutes.

5/3/1 – C3W1 – Squat

Squat:  5×105 + 5×135 + 3×1160 + 5×175 + 5×200 + 7×230 (276.04 1RM)
BBB Deadlift 70%:  5×105 + 5×135 + 3×160 + 10×190 + 9×190 + 8×190 + 7×190 + 0x190

Treadmill:  2min. 3.0 speed + 4 min. 5.0 speed

Very grueling session.  Happy with the squats, I was able to crank out more than I was aiming for (6).  Stalled out hard on the BBB assistance deadlifts.  Fatigue got the best of me.

5/3/1 – C2W1 – Bench

Weight:  185.6

Bench:  5×55 + 5×70 + 5×80 + 5×90 + 5×105 + 5×120
BBB Press 60%:  5x10x40
DB Rows:  5x10x35
BB Curls:  3x10x40
Face Pulls:  3x10x30
Dips:  5/5/5

Treadmill:  3.0 incline, 3.0 spd, 5.0min.

Pretty easy bench session.  Forgot to go the length on the last set of the bench.

Week19 – Day55B – Spring Time

Weight: ??

The scale is 5 feet away from me and I forgot to weigh myself again, doh!  Weather is absolutely gorgeous outside.

Squats:  3x5xBar + 5×150 + 3×175 + 2×205 + 1×235 + 5×265

Top set was tough.  Rested for 5 seconds after 4th rep and emptied the tank on the last rep.  I think I made it down to at least parallel.  The weight on the upper back made it very difficult to keep the torso upright.

Press:  5x5x65

These were difficult.  I bounced reps from the bottom of the lift to take advantage of some bounce out of the hole.

Deadlift:  5×135 + 3×175 + 2×205 + 1×235 + 5×270

Alternating grip, pretty difficult.  Rolling the bar down over my knee cap is killing them.  Will need to read up on this.

Accessories:
Dips:  10/9/5.5/5/5
Wide-Grip Pull-ups:  2/2/2/2/2

Conditioning:
Treadmill Intervals
1min warmup 3.0spd
30 sec 5.0 spd + 30 sec 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 7.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 5.0 spd + 30 sec 3.0 rest