21 Aug 2012
Cycle #5
**Week 4 Day 1**
It's deload week so workouts are quick and light. Always enjoy deload week as I get to hone lift form and technique and do some reflection on the last month- kind of like grading myself. I was also, however, contemplating about skipping the deload. Sometimes, the monthly progression gets to me, "This is too damn slow, I want to be faster, stronger, bigger...now." And it can be difficult sometimes to dial myself back and to really appreciate that the "slow", hard work I'm putting in now will be realized months and years from now and not tomorrow. This is a daily constant reminder, not just in lifting, but in other aspects of everyday life.
5/3/1 Press: 5x45, 5x60, 5x70**
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Used a false grip. Pretty easy- I played around with my grip width, pinky vs ring finger on the finger guide.
BB Assistance:
DB Military Press: 12x20lb + 12x15lb + 2x12x10lb
Barbell Curl: 12x40lb + 3x12x30lb
Side Laterals: 2x10x10lb
Rear Laterals: 2x10x10lb
Preacher Curl: 10x45lb + 3x10x25lb
Conditioning:
3 min. 3.0 spd 10% incline
3 min. 2.5 spd 5% incline
Calves were still a bit sore from the past weekend's hiking so I didn't get to doing any sprints- probably should have to get the blood flowing.
17 Aug 2012
Cycle #5
**Week 3 Day 3**
Bench: 3x5xBar + 5x80, 3x95, 1x115 + 5x130, 3x150, 5x170 Rep PR
I went for a 6th rep, but got stuck halfway up. I think I could have grinded that one out, but spotter took it from me too soon. I had a pretty big arch and I felt it in my low back when I pressed back up. Also, my right shoulder got strained somewhat.
BBB Press: 10/8/6/6 x 60lb
My right shoulder wasn't liking the additional work after the bench.
BB Assistance:
Dips - 10/6/4/3
DB Fly - 4x10x15lb
Tricep Pushdown - 5x20x20lb
Push-ups - 10/8/6/5
15 Aug 2012
Cycle #5
Week 3 Day 2
Deadlift: 5x135, 3x150, 1x190 + 5x225, 3x250, 10x275 Rep PR
Deadlifts were significantly better today. Extremely minimal lower back stress. One thing I did differently was starting with a slightly more upright torso, but not dropping my butt too much. Some reps almost looked like a straight legged deadlift. Top set, I used chalk, belt and alternating (left palm down, right palm up). Last 5 reps were grinders, but I cranked them out. Looking back at the previous cycle and this one, I really think I've made some great gains on the lift. Every top set, I've been shooting for at least 10 reps and I think this has made a vast improvement on my performance. I said it before and I'll say it again. Coming into a lift with a prescribed goal in mind really helps you mentally prepare for that lift and to achieve that goal, however daunting it may be.
BB Assistance:
4x10x24lb - Good Mornings: Used a fairly light weight and used the foam wrapped bars to make it a bit more comfortable behind the neck. I went lighter because I had to press the bar up and bring it behind my neck. I've injured my shoulder before when I've done this so I wanted to avoid injuring it again.
6/4/2/2xBW - Chin-ups: Did chin-ups the day before so my biceps may have been a bit more fatigued. I wasn't pulling straight up either so I was exerting more energy than needed to pull myself up.
4x10x80 - Bent Over Rows: Used the preset bars. Haven't done these in a while and I do miss doing them a bit. Form looked pretty good from glancing at a side mirror during a rep.
3x10xBW - Hanging Knee Raise: Not bad at all. A few grinders on the latter reps of the last set.
Conditioning:
1.5min. x 2.5spd warm-up 10% incline
3 x 1min. 5.0 spd sprints, 1min. 2.5spd rest
1 x 1min. 7.0 spd sprint, 1 min. rest, no incline
1 x 1min. 8.0 spd sprint, 1 min. rest, no incline
2.5spd remainder until 1.0 mile