23 Sep 2012
Cycle #6
Week 4 Day 4
Been very lackadaisical with posting my workouts. This will have to change for the next cycle. I felt invigorated to get stuff done today and wasn't too happy about passing off doing the deadlifts this past Friday. I've come to grips with the fact that consistency is an ongoing struggle that I'll probably be butting heads with for a long, long time. It's a matter of training myself to get the better of it one day at a time.
5/3/1 Deadlift: 5x120, 5x150, 5x180
BBB Deadlift: 3x10x150
Sit-ups: 40/30/25
Learned a lot of stuff today from some older and significantly wiser men. Knowledge and theory are wonderful foods for thought, but has no effect on your own or anyone else's life without it's appropriate application. I have a ton of reading to do.
19 Sep 2012
Cycle #6
**Week 4 Day 1**
5/3/1 Press: 5x50, 5x65, 5x75**
**
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/strongerpressstarr.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: 10x30 + 10x35 + 10x40 + 9x45
Barbell Curl: 2x10x30lb + 2x10x40lb
Side Laterals: 2x10x10lb
Rear Laterals: 2x10x10lb
Preacher Curl: 4x10x45lb
Conditioning:
15 min. treadmill @ 3.0 spd
18 Sep 2012
Cycle #6
Week 3 Day 4
Warm-up: foam roll, leg swings, box jumps
Box jumps are pretty easy now. Still am a bit hesitant that I'll totally wipe out on the first jump. Worked up a decent sweat doing this warm-up.
Deadlift: 5x120, 5x150, 3x180 + 5x225, 3x250, 10x280 Rep PR
Got a rep PR, but not sure I did it without some not so great form. The first rep, right off the bat, felt like a straight legged deadlift. Not sure if I was rounding much. Used alternating grip on the last set and the 3 rep set; left hand pronated, right hand supinated. The bar I was using didn't have a very good grip on the knurling section.
BB Assistance:
6/4/3/2 - Chin-ups: Felt fresh when doing these. Haven't done them in a while.
10x30 + 10x35 + 10x35 + 10x40 - DB Rows: Felt easier than when I did them last.
10x45 + 10x55 + 10x65 + 10x75 - Good Mornings: Not bad. Had a significantly wider grip. Made sure the bar didn't roll into my neck. Had pretty much a slightly low bar placement to keep locked against my anterior delts.
5/5/5 x Ab Wheel: Back buckled very easily when getting fatigued and was giving me some lower back pain so I eased back off them. Think I may need to increase core strength before doing these.
Conditioning:
10min. x Treadmill: Haven't ran in a while. Felt very sluggish. My cardio stamina diminishes very quickly if I don't keep at it.