Week 27 - 5/3/1 - Day 95
05 Oct 2012Cycle #7 **Week 2 Day 3**
Bench: 3x5xBar, 5x75, 5x95, 3x115 + 3x130, 3x150, 5x170 Rep PR
Dips: 15-5-5-5-4
Chin-ups: 5-3-3.75-2-3
Conditioning:
1 mile 5% incline, 3.0 spd
Week 27 - 5/3/1 - Day 94
02 Oct 2012Cycle #7 **Week 2 Day 1**
Warm-up: 2x115 Deadlift + 2x115 Bent-over Barbell Rows + Foam roll
Warming up the lower back and getting some stretch in my spine.
5/3/1 Press: 3x90, 3x100, 3x115 Rep PR + Overload Half Presses: 2x5x105 + 2x5x95
Tried to do the Tony Garcy method of pressing, but seemed to get stuck at the halfway point a lot of the times. I couldn't shift my body quick enough to get into the second bow position from the halfway point. The speed at which this needs to be executed needs to be so quick to even get the benefit of performing the press in this way. However, I did manage to get a third rep on the top set compared to my previous 2 rep max at 115 lbs.
Chin-ups: 6/4/3/3.5/3 + Dips: 17/9/6/5/6 + Seated DB Press: 10x30lb, 9x30lb, 8x30lb, 6x30lb** **
Normally do just boring but big and one assistance, but I was feeling ambitious for the workout. I opted out of the 5x10 and focused on other assistance that I think would be better suited for me instead of just doing more presses for volume. I'll probably switch up every other week between doing Boring But Big and specific assistance training.
Lying Leg Raises: 15/10/10
Did some core work. I'm planning on starting to do some more dynamic core exercises such as Turkish get-ups and overhead squatting to strengthen the mid-section a bit more.
Conditioning:
1 mile 3.0 spd 5% incline
Week 26 - 5/3/1 - Day 93
29 Sep 2012Cycle #7 Week 1 Day 4
5/3/1 Deadlift: 5x115, 5x135, 3x155 + 5x195, 5x225, 12x255 Rep PR
Unfortunately lost my nice little notepad to jot my workout weights on and wifi wasn't working in the gym so I couldn't pull up my numbers from the spreadsheet stored on my Google drive. Thinking now, I think I would have wanted to get to 15 reps on the 255. I definitely think I could have, but my form would most likely have been pretty terrible at that point. Nonetheless, I still managed to get a rep PR. The last time I lifted 255 was during the 2nd week of the 3rd cycle. And numbers shows that I only pulled for 4 reps! Pretty drastic improvement. This lift is definitely my favorite right now because of pulling for such high volume and the fact that I know I won't be stalling on it any time soon.
Aside from now incorporating high volume dips to get my shoulder strength and tricep strength up. I'm also going to be incorporating more mid-section abdominal strengthening. I found another nice article on overhead presses and specifically how to train the common weakpoints. Also, the article mentioned performing bar hangs to help decompress the lumbar spine and increase my low back flexibility. Sitting around for 8+ hours in the office, I think it'll be beneficial incorporating these into my warm-ups and cooldowns.
http://www.bodybuilding.net/training-articles/improving-the-overhead-press-3112.html