29 Apr 2012
Cycle #2
Agile 8 + DeFranco's
Squat: 5x95, 5x135 + 5x180, 5x210, 5x235
Haven't done high volume heavy squats in a long time. Made sure to get the bar in proper low bar position. Tried to control the negative part of the lift instead of dropping too fast.
Boring But Big 60%
Deadlift: 5x10x165
First couple of sets were easy, but cardio-wise got me breathing very heavy. Last 2 sets were very easy. Ample rest between earlier sets to get my breathing down a bit.
Hanging Leg Raises: 10/10/8/6/4
Used arm straps today for the leg raises. I'm getting the hang of the exercise- definitely less swing. I lifted my knees to my chest fast and lowered them slowly to avoid swinging.
27 Apr 2012
Cycle #2
Agile 8 + DeFranco's Legs were sore as hell all day today. Squats really killed 'em good. Foam rolling was definitely painful today. Glute tennis rolling really kneaded the muscles good.
Bench Press: 5x105, 5x120, 5x135
Felt wobbly. CNS probably hasn't "woken" up. Used powerlifter arch on the last set. I focused on flaring the elbows on the right side instead of tucking to ensure balanced work between each side.
Boring But Big 60%
Press: 5x10x60 +** DB Row: 5x10x30 **
Presses went really well. I think I've finally nailed the proper technique on it to optimally press. I think naturally, my shoulders want to rotate out at the top of the lift as if I wanted to make my palms face outwards if they were open. When I did this, I felt my traps engage and help me drive the weight upwards. Not sure if this is the right way to do it, but the lift felt much easier.
Curls: ** 3x10x30 + Tricep pushdown: 3x10x30 + Face pull: **3x10x20
Easy work still. I'm improving form on the face pull I think. Hopefully, I can remember the feeling of the technique next time.
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25 Apr 2012
Cycle #2
Agile 8 + DeFranco's
Deadlift: 5x95, 3x125, 2x165 + 5x185, 5x210, 5x240
These felt pretty solid. Didn't use alternating grip yet. Used hook grip on the 2nd and 3rd sets.
Boring But Big 60%
Squat: 5x10x165
Increased weight on the squats killed me today. Haven't felt so exhausted in such a long time. Felt easier on the later reps. Rested a lot between sets.