Cycle #3
Fell behind on the logs for a bit. This post has day 3 and 4 for last week. Last week concludes my 3rd cycle and the 3-month challenge variation on the Boring But Big assistance.
Day 45
Bench Press: 3x5xBar + 5x65, 5x85, 5x100
Boring But Big
Press: 5x10x50
Chin-ups: 5/4/4/3/3
Barbell Curls: 3x10x40 + Tricep Pushdown: 3x10x35 + Face Pulls: 3x10x25
Day 46
Squat: 5x110, 5x140, 5x165
Boring But Big
Deadlift: 5x10x140
Cycle #3
Deadlift: 5x115, 5x140, 5x175
Lifts felt good. The triple was definitely a struggle. Didn't keep the bar close on the first set. The business socks are helping a bit. I might look into investing in some thicker ones to protect my shins better. I'd rather not have to think about my shins when I'm pulling.
Boring But Big
Squat: 10/10/8/6/5/7 x 135
Lower back was bothering me a bit. May have rushed a bit since the weight was significantly lighter.
Ab Wheel: 10/6/5/4
Squats left me pretty dead at this point. Core was definitely spent, I couldn't keep my torso rigid and felt like I was straining my back on the roll out..
Treadmill:
2min. warm-up 3 x 5spd / 2.5 spd @ 10% incline
Cycle #3
Deload week. Almost done with the 3-month challenge. Thinking back retrospectively, doing the challenge after coming off of a fairly rigorous 11 weeks of MadCow may not have been the best decision. But, no regrets, I've made some decent gains in the first 3 cycles as a result. I'm hitting PRs on the press and bench which I'm very pleased with. Deadlift and Squat poundages are getting very close to my previous PR numbers. Compared to the last cycle, I think I've done much better. I think my focus for the next cycle is my nutrition. If I want to progress with heavier poundages on the bar, I need to get my eating habits up to par.
Press: 5x45, 5x55, 5x65
Very easy. Flared elbows out a bit early. Right rotator cuff felt it- it had the same sensation close to when I nearly popped my shoulder out from my previous shoulder injury- was a tad bit scary.
Boring But Big 70%
Bench Press: 3x10xBar + 3x10x115, 2x8x115
I think I rushed these a bit much.
Chin-ups: 5/4/4/3/3
Felt very strong on the first set. I'm going to try for 6 next time.
Curls: 3x10x40 + ***Tricep pushdown: 3x10x35 + Face pull: *3x10x25
Treadmill:
2 min. warm-up 4 x 1min. 5spd/1min. 3spd @ 10% incline