05 Sep 2012
Cycle #6
Week 2 Day 2
Warm-up: foam roll, leg swings, box jumps
I haven't done the agile 8 in a while- I've only been foam rolling consistently. I used the highest box there and it was pretty easy. Did 3 sets of 5 reps. My phone jumped out of my pocket twice.
Squat: 5x115, 3x135, 1x165 + 3x190, 3x215, 4x240
Decided to jump back to cycle 1 weights to get myself together. Got good depth on all the reps. Legs were feeling very jello-like by the end of the 215 set; they were tight and had that pumped feeling. I had difficulties getting up from a chair that night.
BBB Squat: 5x10x135
Pretty easy first 2 sets. Next 3 sets progressively became more taxing. I was using my back to get the bar up in the latter reps- not in a bad good morning way, but my shoulder would go up before my hips would go up. Partial good morning into a semi push press to exaggerate, but definitely nothing like that.
BB Accessories:
35/25/19/18 - Situps: Slowly developing some muscle endurance in the abs.
03 Sep 2012
Cycle #6
**Week 2 Day 1**
5/3/1 Press: 5x45, 5x55, 1x70 + 3x80, 3x90, 3x110**
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Got the reps I needed. Felt very wobbly on the second rep of the top set, thought I was going to fall backwards.
BB Assistance:
DB Military Press: 3x12x30lb
Barbell Curl: 3x12x30lb
Side Laterals: 1x12x10lb
Rear Laterals: 2x12x10lb
Preacher Curl: 2x10x45lb + 4x45lb
Didn't have time to get all 4 sets for each assistance. The db military press felt much better compared to a standing military press. Barbell curls were pretty easy. Preacher curls were very difficult by the time I got to the 3rd set. I didn't really rest between exercises so I was pretty much doing a circuit.
02 Sep 2012
Cycle #6
**Week 1 Day 4**
Warm-up: leg swings, box jumps
Squat: 5x115, 3x135, 1x165 + 5x185, 5x210, 3x240
I cranked back my squats since I haven't been consistent with them. The top set was a real grinder, couldn't believe it, but it was very difficult to get 3 reps off for sure. I'm not sure where I want to go with squats as I've been very erratic with them. I think I might switch the days up so that I do squats earlier in the week to avoid missing them. Probably switching up deadlift day with squat day.
BB Assistance:
2x15x180 Leg Press: Haven't done leg presses for like over 2 years now. These weren't difficult in the manner of maximal effort, but rather endurance.
3x25 Sit-ups: Not bad, pretty easy. Probably going to add some lying leg raises or crunches to work the lower abs.
Conditioning:
6min. Heavy Bag: Just hitting the bags and working punching technique. Gym was closing early so I didn't do the 30-30-30 drill. Left shoulder hurts a bit mainly in the anterior delt area.