Cycle #4 Week 1 Day 4
Warm-up Deadlift: 5x115, 3x135, 3x165 5/3/1 Deadlift: 3x180, 3x210, 3x235 Chin-ups: 5/4/3/2 DB Rows: 4x15x25lbs Hanging Straight Leg Raises: 4x8 reps
Pretty exhausting lifts. Haven't done deadlifts for a long time prior to this. Definitely felt it in my lower back.
Cycle #4 **Week 1 Day 3**
Warm-up Bench: 5x65, 3x85, 3x100** 5/3/1 Bench: 3x110, 3x135, 5x145 **Dips: 5/5/4** *DB Fly: *4x12x15lb Tricep Pushdown: 4x20x20lb DB Bench: **4x12x25lb
Should have been doing tricep extensions and not tricep pushdowns. Brain fart.
Cycle #4 Week 1 Day 2
Warm-up Squat: 5x100, 3x135, 3x150** 5/3/1 Squat: **3×160, 3×185, 3x210
Weighted Sit-ups: ** 4x25x10lb**
Definitely not feeling these squats. Feel like I'm not using hip drive properly on the positive. Think I'm actually moving my knees forward when I'm going up. Thinking about it now, I think it's because I'm raising my shoulders way faster than my knees. Need to focus on coming out of the hole raising my butt and shoulders at about the same rate.