Cycle #5 **Week 4 Day 4**
Squat: 5x115, 5x145, 5x175
Relatively easy, but definitely felt my legs "wake up" after missing my previous squat days. Pretty quick workout- I didn't do assistance work or any conditioning because I was pressed for time.
Cycle #5 **Week 4 Day 3**
Bench: 3x5xBar + 5x70, 5x95, 5x105
Very light. Locked in a good arch and spread my feet wide to tighten the glutes when pressing through the ground. Grip was sufficient to get a semi-tuck of the elbows, but I flared them out a tiny bit because completely tucking caused me to lose perpendicular position between my forearm and the ground.
BB Assistance:
DB Fly - 4x10x15lb Tricep Pushdown - 4x10x35lb DB Bench Press: 2x10x30lb + 2x10x35lb Dips - 10/10/5/5
Cycle #5 Week 4 Day 2
Deadlift: 5x115, 5x145, 5x175
Pretty easy. Going to do empty bar warm-ups before these next deload to get warmed up.
BB Assistance:
10x45 + 10x55 + 10x65 + 10x75 - Good Mornings: Pretty easy, the bar slips up sometimes when going down and hurts a bit when it gets to behind my neck. 4x10x70lb - Lat Pull-downs: Would give this weight about 7/10 difficulty. 4x10x30 - DB Rows: Felt pretty light. I might go for 35 or 40 next time. 10/8/6 - Ab Wheel Roll Out: My low back buckles once my core fails. These...suck a lot, haha. Need a stronger core- stronger core translates to improvements in every other lift especially the squat.