14 Aug 2012
Cycle #5
Week 3 Day 4 + Week 4 Day 1
Falling a bit behind on the log. Doing some catch-up.
Friday, 8/10 (Squat Day): 3x200, 3x230, 2x260 Rep Failure + 10/8/6/5 x 145
Up until that Friday, I had missed my previous 2 squat sessions. It definitely took it's toll as I had an extremely difficult time getting the 260 up with a belt on. The Boring But Big set wasn't any prettier. Not sure if I should dial the weight back down or not. 1 step back, 2 steps forward? We'll see how the weight feels this coming Friday.
Monday, 8/13 (Press Day): 5x85, 3x100, 3x110 Rep PR + BBB Bench: 5x10x100 + Chin-ups: 6/4/4 + BBRows: 2x10x70lbs
I wasn't too excited about doing presses yesterday. I re-injured my right shoulder the past weekend and it wasn't feeling wonderful. I sucked it up and did the presses anyway. Used a false grip and really engaged my lats. I had read earlier in the day that using the lats as a shelf really helps with the lift and indeed it did. The press definitely feels much better with a false grip compared to a regular grip- significantly less wrist strain which in turn provides a much more stable pressing foundation at the bottom of the lift.
10 Aug 2012
Cycle #5
Bench: 3x5xBar + 5x70, 3x95, 1x105 + 3x125, 3x145, 4x160
Felt off today- right triceps were working harder. Didn't used a PL arch nor did I have a spotter.
BBB Bench: 4x10x95 + 8x95
08 Aug 2012
Cycle #5
Deadlift: 5x115, 3x145, 1x180 + 3x205, 3x235, 10x265
Did much better this week's pull. Had an alternating grip with a dab of chalk. I ripped a previously healing scab off with some additional skin on my left shin- fun. Felt very little to no lower back strain- I kept my core rigid and my lower back tight to avoid rounding. I had a side mirror to check my form. It seems that my starting torso posture is a bit too horizontal to the floor. Lowering my butt down and raising my chest at the start helped with avoiding the rounding and preemptively tightening the lower back and posterior chain.
BBB Deadlift: 5x10x145
Decided to perform these with no belt on. Suffice to say, it was definitely a bit more difficult, but not terribly difficult.
BB Assistance:
4x10xBar - Good Mornings: Having a high bar position with this exercise sort of makes it a bit painful on the neck
6/3/3/3/3xBW - Chin-ups: Kept my body underneath the bar compared to pulling up away from the bar.
4x10xBar - Bent Over Rows: Pretty easy. Pulled explosively to my lower chest.
Conditioning:
5min. 2.5spd