Cycle #2
Squat: 5x110, 5x140, 5x165
I banged out these reps pretty quickly. Each rep I paused in the hole for about half a second.
Boring But Big 60%
Deadlift: 5x10x170
Decided to go with about shoulder width stance. Felt different that when I lifted previously with narrow stance. I imagined pushing my heels through the ground. Scraping the shins really suck a lot.
Cycle #2
Missed my Tuesday Deadlift session. Diablo 3, the game, came out that day and I was well...preoccupied with it for the remainder of the day. Extremely bad on my part. I'm also still coaching my little brother this week on the core lifts. I'm having him start the beginner Stronglifts5x5 workout next week. This week is teaching proper technique on all the core lifts as well as teaching him the Agile 8 and DeFranco's.
This week concludes the second cycle and reflecting back on it, I can't ignore the fact I've failed the consistency game. I missed a day here, a day there. My head wasn't focused on succeeding and progressing. This coming third cycle, Boring But Big intensity is going up to 70% as per Wendler's 3-month challenge. I know that the one thing that was extremely difficult to grind through this cycle was the Boring But Big assistances, especially on Squat/Deadlift days.
Agile 8 + DeFranco's Didn't do the roll-over to v-sit exercise.
Bench Press: 3x10xBar + 5x65, 5x80, 5x95
I paid special attention to my form when performing each and every single rep. Sometimes I forget to tighten my upper back or push my feet through the ground and drive up or tuck my elbows and so I made sure to do everything right. Slow descent and explode from the chest.
Boring But Big 60%
Press: 10/10/9/8/8 +** DB Row: 5x10x30 **
I had a harder time this time around with this superset.
Curls: ** 3x10x30 + Tricep pushdown: 3x10x30 + Face pull: **3x10x25
These were easy as usual. Face pulls were a bit easier today. I need to rewatch the video on youtube where Charles Poliquin teaches the pull.
Cycle #2
Agile 8 Didn't do DeFranco's. I was training my younger brother on proper lower body stretches and bottom position squat static stretches. He's not too flexible and it's hampering his ability to get into an optimal squatting position in the hole.
Press: 5x40, 5x50, 5x60
Very easy.
Boring But Big 60%
Bench Press: 3x10xBar + 5x10x85
Right arm was working a bit harder than the left.
Chinups: 5/4/3/2/2
Did a bit better on these compared to last week's first time. Looking up helps engage more muscles to pull myself up.
Curls: 3x10x30 + ***Tricep pushdown: 3x10x30 + Face pull: *3x10x25
These were a bit rushed and so I didn't perform as well on the later sets.