31 Aug 2012
Cycle #6
**Week 1 Day 3**
Bench: 3x5xBar + 5x65, 3x80, 1x100 + 5x120, 5x135, 7x155
Forgot to tell my spotter to not help until I ask for it so he ended up carrying the bar slightly on the 7th and 8th rep.
BB Assistance:
DB Fly - 2x10x15lb
Tricep Pushdown - 2x10x35lb
DB Bench Press: 10x30lb + 10x35lb
Dips - 8/4
Conditioning:
[youtube=http://www.youtube.com/watch?v=r_sdocwSpQw]
3 x 30-30-30 Heavy Bag Drill - Basically doing 30 seconds of normal heavy bag practice followed by 30 seconds of high knees with non-stop speed punching and then 30 seconds of all knock punches. I initially did just 10-10-10 to test it out and wasn't bad except for the last segment when I was going all out- I got out of breath fairly quickly. Afterwards, I did 3 sets of the 30-30-30. My legs went out very quickly, doesn't seem like I have much endurance when I punched and actively moved around the bag. I'll try to keep this up and work my way up on the number of sets- a set of 2 equates to a single round lasting 3:00 min. I'd like to get comfortable up to 3 rounds of 3:00 minutes which should be 6 sets.
29 Aug 2012
Cycle #6
Week 1 Day 2
Warm-up: foam roll, leg swings, box jumps
Foam rolled the legs, did leg swings for the first time in a long time and man were my legs tight. After 3 sets of leg swings, I did 3 sets of 5 reps of box jumps. I'm going to incorporate some light plyo, speed/power work before my workouts to get my CNS activated. I can't say if the box jumps helped me with my deadlifts, but I did feel much looser going into the lift.
Deadlift: 5x105, 3x135, 1x165 + 5x195, 5x225, 13x250 Rep PR
Top set was just awesomely beastly. I cranked out the early reps like it was a warm-up. Chalked up the hands a bit- the bar was slippery and of course I had my lever belt on. I took an extra breath or two in the final reps. Extremely happy about these, no lower back strain, wasn't completely spent after them either, but I was definitely sucking in some air.
BB Assistance:
6/3/2 - Chin-ups: All of these were grinders. My body felt heavy and my arms shut down quick.
3x15x35 - DB Rows: Increased rep and weight made all the difference. It was no top set PR squat attempt, but still pretty hard. Gotta try me some kroc rows one of these days.
4x25 - Sit-ups: Burned my abs pretty sufficiently.
Conditioning:
2x3min. - Heavy Bag: 3 minutes seemed like such a short amount of time to hit the bags. Boy was hilariously wrong.
28 Aug 2012
Cycle #6
**Week 1 Day 1**
5/3/1 Press: 5x45, 3x55, 1x70 + 5x80, 5x90, 5x105**
**
Used a false grip and managed to crank out at least 5 reps on the top set. I didn't think of it at the time, but I completely forgot to go all out on the top set. Also, the bar was rolling back into the top of my hand a bit too much causing a lot of strain on my wrists, mainly my right. The descent of the bar needs to a bit more controlled because I can see myself seriously injuring my wrists if I just drop the weight down and the bar rolls back. Even if I only managed to get 5 reps, it's a vast improvement from the previous cycle's 105 attempt at only 2 reps achieved so I'm definitely happy.
BB Assistance:
DB Military Press: 12x15lb + 3x12x20lb
Barbell Curl: 3x12x30lb
Side Laterals: 2x12x10lb
Rear Laterals: 2x12x10lb
Preacher Curl: 10x35 + 10x40 + 2x10x45
I went through these pretty quickly so my arms became jelly pretty quickly. Didn't realize I was supposed to do the DB military presses seated or at least that's how the majority of people do it. I lowered the weight on the side and rear laterals to 10lbs- 15lbs was way too heavy for me. The BB curl weight remained static and I ramped the preacher curl weight until the 3rd set.
Conditioning:
0.5 mile walk