11 Jun 2012
Cycle #3
Squat: 5x110, 5x140, 3x165 + 5x210, 3x235, 3x265
These felt pretty good. It's hard to say if I've gotten stronger comparatively since I was last at this percentage of my training max during Stronglift's 1x5 and MadCow.
Boring But Big 70%
Deadlift: 8/7/5/4/7 x 195
Earlier sets used more lower back, so I adjusted accordingly. The long business socks aren't really doing it for me. It actually makes it a bit more difficult since the knurling cling on to the socks more than if I just pulled with bare shins.
Hanging Knee Raise: 10/7/6/4/4
First set was easy. As usual, I avoided swinging too much. The latter sets were definitely a bit harder. My lower abs were beaten pretty well. I'd like to try doing leg raises eventually once I'm strong enough.
Treadmill:
10% incline
3 min. 2.5 spd warm-up
2 x 1 min. 5.0 spd / 1 min. 3.0 spd
08 Jun 2012
Cycle #3
Legs got some much needed foam roll love today. They were fairly sore from Wednesday's squatting.
Bench Press: 5x65, 5x85, 3x100 + 5x125, 3x140, 6x160 Rep PR
Bench felt great. Knocked in another rep PR. I got a touch of help on the last rep. I squeezed the shoulder blades together prior to de-racking the bar.
Boring But Big 70%
Press: 10/10/7/5/4/4 x 75 + DB Rows: 5x10x35
Presses felt very light today. I managed to bang out 2 sets of 10! Someone wanted to use the squat rack for squatting so I gave it up. I, instead, got a barbell from one of the bench stations and basically cleaned the weight from the floor each time I started a set. I think my grip was a bit wider than usual. I kept my elbows directly underneath my hands so as to provide maximum power transfer to the bar.
Curls: ** 3x10x40 + Tricep pushdown: 3x10x35 + Face pull: **3x10x25
Curls were unusually difficult today. Possibly from the extra pressing I was doing? Tricep pushdowns and face pulls were still relatively easy.
Treadmill:
****2min. warm-up
2x 1min. 5spd / 1min. 3spd + 10% incline
07 Jun 2012
Cycle #3
Deadlift: 5x115, 5x140, 3x17 + 5x210, 3x240, 3x270
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 70%
Squat: 5x135, 3x155 + 10/7/6/4/5 x 195
I wanted to get 10 reps on the first set. My endurance has definitely improved compared to my previous BBB squat assistance sessions. I was pretty gassed by the fourth set. I rested plenty for the fifth and comfortably cranked 5 out.
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..