07 Aug 2012
Cycle #5
Press: 5x45, 5x55, 3x70 + 3x80, 3x95, 2x105 **
**
Used a regular grip on all sets including warm-up. Seems like I'm a lot weaker when using regular grip.
BBB Press: 10/10/8/6/6
Really fatigued traps by this point. I just felt like I didn't have any gas at all.
BB Assistance:
DB Military Press – 4 x12 x 10lbs
Side Laterals/Rear Laterals – 2 x 2 x12 x 10lbs
Barbell Curls – 4 x12 x 20lbs
Preacher Curls – 4 x10 x 35lbs
Conditioning:
2min. x 2.0 spd, 10% incline warm-up
2 x 1min. 5.0 spd, 10% incline sprint
6.0 spd + 7.0 spd + 8.0 spd x 1min. no incline
Cool down fast walk to 1mile
03 Aug 2012
Cycle #5
This past week has been pretty hectic with vacations and other obligations. I missed my bench day and missed my squat day for the second time in a row (!!). I think going to the gym in the AM is the solution to all these woes.
Deadlift: 5x115, 5x145, 3x175 + 3x205, 3x235, 8x265
The pull was pretty difficult today. I think I may have used too much back and too little hamstrings and core as I got to the later reps. I was too gassed by then. It was a bit disappointing knowing I pulled 9x270 the previous week.
BBB Deadlift: 5x10x145
Pretty easy. First two sets were a bit taxing, but the remaining sets were pretty easy.
31 Jul 2012
Cycle #5
Press: 3x80, 3x95, 6x105 Rep PR
These felt pretty good. Used a false grip on first and second sets, regular grip on the last set. I think it's much easier to roll back the bar into the wrists with a regular grip. Maintaining the bar at the base of my palm required a lot of forearm work. Going back down, I made sure not to drop the weight- usually when I do this I end up losing my tight grip and having the bar roll back into my wrists. Overall, pretty happy about the lift. I'd really like to get it up to 10x105.
BBB Press: 5x10x60
Much easier than the previous press day. Last press day I was all over the place.
Chin-ups: 6/4/3/3/3
The last couple of sets were grinders. I did them right after doing a set of BBB press.
BB Assistance:
DB Military Press – 4 x12 x 10lbs
Side Laterals – 4 x12 x 10lbs
Barbell Curls – 4 x12 x 30lbs
Preacher Curls – 4 x10 x 35lbs
Performed some very light additional assistance work.