22 Jun 2012
Cycle #4
Bench: 3x10xBar + 5x115, 5x130, 8x145 PR
Grabbed another rep PR on the bench. I wasn't all too confident going into the top coming from the previous set. I may have been able to get another rep. With a spotter, I think I need to be a bit less worried about failing and just do it. "Going all out" as prescribed should leave no doubts in your mind that you went balls to wall on all your efforts. That's the type of mentality I need to constantly refresh my mind with when I hit these weights.
BBB **Bench: **5x10x85
It's definitely been some time since my chest was sore from benching. I experimented a little with my shoulder positioning as well as grip type. False grip definitely feels a bit more naturally when pressing the bar. I don't use false grip on the top set; I'm too scared of it rolling off my hands and the bar smashing my face or throat.
DB Rows: 5x10x30
Very easy, very light. I might do some db incline presses or bb incline presses here in addition. I'd like a little bit of extra work on my chest.
Conditioning:
10% incline
2min. warm-up 2.5spd
2x1min. sprint 5spd
20 Jun 2012
Cycle #4
Deadlift: 5x135, 3x155 + 5x185, 5x185, 5x215, 8x245
This was the first time I actually went all out on the last set of the core lift and all I can say is hot damn. All these felt great, no lower back strain, really felt it in the hamstrings and glutes when I squeezed up top. Nothing beats the feeling of knowing you've actually progressed and as a result gotten stronger.
BBB Deadlift: 5x10x145
Like Wendler warned, these are nothing to "sneeze" at. Got me breathing heavy. I took about 15-25 breaths between sets to avoid resting for too long. My hands stung from gripping the bar so hard.
Hanging Leg Raises: 3x5
These were a bit difficult. I'm going to have to rethink what to do for the additional assistance here. Doing actual hanging leg raises bothers my right shoulder.
Conditioning:
10% incline
2min. warm-up 2spd
5x1min. sprint 5spd
2.5spd until 1 mile
I'm going to steadily increment the number of sprint repetitions on my deadlift/squat days depending on how I feel at the end of the workout. I'm aiming for at least 10, 1 minute sprints by the end of the cycle. Afterwards, I'm going to increase the sprint speeds.
19 Jun 2012
Cycle #4
Press: 5x70, 5x85, 5x95
First set scared me a bit. I heard my right shoulder crackling and I had that feeling I get when my shoulder is about to pop out of it's socket. Didn't do shoulder dislocations so they may have been tighter than I wanted. Also didn't do DeFranco's upper body stretches. I'm a bit disappointed I couldn't get more reps out on the 3rd set.
BBB Press: 5x10x50
I was contemplating for a while about what I wanted to do assistance-wise in this new cycle. "The Triumvirate" and Dave Tate's "Periodization Bible" both looked very enticing. But, the question that kept popping into my head was, "Why change it if it ain't broke?" I've seen some good numbers come out of the last three months and I decided I'm going for another 3 months using Boring But Big. I've had plenty of difficulties with my shoulder and chest strength and I think performing more of the same problematic exercises will help me develop my technique and hopefully improve on those weaknesses.
Chin-ups: 6/3/3/3/3 x BW
First set felt very strong. Later sets...not so much. I'm aiming for 10 for the first set by the end of this cycle.
Conditioning:
10% incline
2x1min. sprints @ 5spd
13min. walk @ 2spd
If time permits, I'm going to go for 2 miles each day. I'll sprint more on my deadlift, squat days.