03 Jul 2012
Cycle #4
Legs were still sore from Friday. Warm-up foam rolling was extra painful, but very therapeutic. Cool-down foam rolling after the sprints was super painful, but I know my legs will thank me tomorrow.
Press: 5x50, 5x60, 3x70 + 5x85, 3x95, 4x105 Rep PR
Little bro was using the squat rack for squatting so I just power cleaned another barbell for pressing. I must say doing power cleans is definitely pretty awesome. Not sure if I was doing them entirely right- it's such a technical lift. This lift felt very strong and stable compared to how I used to press on heavier weights. I'm very happy that I'm actually progressing on this lift now. I'm setting my sights on that magical 135lb press.
BBB **Press: **5x10x55
The last 3 reps of the 5th set burned my upper back and traps like no other.
Chin-ups: 5/4/4/3/3
I did these between the warm-up sets of the 5/3/1 press.
Conditioning:
1min. 2.5 spd warm-up
2 x 5.0spd / 3.0spd sprint-rest @ 10% incline, 1min:1min
2 x 7.0 spd sprint @ 0% incline, 1min.
1 x 8.0 spd sprint @ 0% incline, run until 1.0 mile reached
These were freakin' awesome to say the least. This entire time, I've been doing incline treadmill interval sprints and I never really tested how it's affected my regular flat ground running ability. First off, when you're accustomed to running at an incline and then switch back down to no incline, running feels like you're literally flying. My legs felt lighter and I almost felt like I was falling forward with each step. My legs were bounding so much that I actually felt like I needed to increase the speed in order to avoid running into the control panel and so I did. I have never gotten to a point in my life where I can run so damn fast with such ease and precision until tonight. Makes you wonder what professional runners like Usain Bolt must feel like when they're going all out on the track.
30 Jun 2012
Cycle #4
Squat: 5x115, 5x140, 3x170 + 3x200, 3x225, 5x255 Rep PR
Got in the reps I wanted. I really wanted 5 reps and my mind was set on getting it no matter what. Preparing your mind and having the mindset of actualizing and achieving your goal, in my opinion, really motivates and helps you push you to your limits and beyond even if your body "thinks" otherwise. I did the same thing the previous day with the bench. I really focused on getting 8 reps and my body sort of acknowledged this and got me what I wanted. Developing mental fortitude and an iron will is key to overcoming the impossible.
BBB **Squat: **5x10x140
As always, these were deceptively difficult. Ran at about a quarter left in the tank when I started these. Pretty much close to, if not, empty once I reached the 8th rep of the last set. The last two reps were a gift. Squat days never fails to put me in my place.
Core:
10 x 10lb Weighted Situps
25 x 25lb Side Bends
10 x Lying Leg Raises
30 Jun 2012
Cycle #4
I got a bit fancy on the assistance. I still did my BBB, but I've always wanted to include a bit more pressing to improve upon my bench.
Bench: 5x70, 5x85, 3x100 + 3x120, 3x135, 7x155 Rep PR
I actually got to 8 reps, but I pretty much stalled halfway up and spotter had to assist me up to re-rack. Pretty happy I got to 7 reps on my own. One thing I didn't like was that when I was really struggling to get the bar up, I noticed that I was sort of trying to sort of press with my shoulders by shrugging and almost rolling my right side upward towards the bar. I've addressed a number of times before that I think I've developed a minor "imbalance", if you will, of my pressing due to my right arm / lats / upper back working a bit harder. It's fairly noticeable too- my right arm is actually burning while my left side feels unhindered.
BBB **Bench: **5x10x85
Pretty easy. I actually used some varying grips here- 2 sets of narrow, 1 regular, 2 wide.
Pull:
2 x Wide Grip
4 x Chin-up
2 x 10x35lb DB Row
Push:
2 x 10x25lb DB Incline Press
10 x 55lb BB Incline Press