18 Apr 2012
Cycle #1
Treadmill walk 5min + Agile 8 It got pretty hot today. I was sweating a lot during the agile 8. Didn't get around to doing DeFranco's set of upper body dynamic stretches.
Deadlift: 5x110, 5x135, 5x165
These felt heavier than I expected them to be. Really felt the burn when I squeezed everything hard at the top. A little bit of lower back strain felt.
Boring But Big 50%
Squat: 5x10x135
As usual, deadlift+squat days suck...a lot. I'm simply not accustomed to the high intensity squatting. First 2 sets were easy, but cardiovascularly, I was pretty spent. Took ample rest between each set afterwards. I also didn't eat before lifting- I had left work early and wanted to hit the gym early so I could find a parking spot when I got back home.
Ab Wheel: 10/10/8/5/2
I was pretty much spent by the time I got to these. Fatigue set in and I couldn't keep a rigid lower back. I felt my lower back buckling and entering an unfavorable lordotic position. I've already had issues with this in the past and so I chose not to exert myself too much. Nonetheless, still got a fairly good core workout.
Additional Notes:
Did not eat my 4th meal prior to the exercise.
17 Apr 2012
Cycle #1
Treadmill walk 5min + Agile 8 + DeFranco's Upperbody Stretches
Press: 5x40, 5x50, 5x60
Very easy. Used a thumbless grip on all sets. Exploded from the rack position. Slow controlled descent.
Boring But Big 50%
Bench Press: 2x10xBar + 5x10x85
Pretty easy now. Made sure not to lockout to avoid protracting my shoulder blades.
Lat Pulldown: 5x10x40
Up'ed the weight 5 lbs. I think I might increase assistance work weight every cycle. Noticed that when pulling the bar to my chest that sometimes I would lean back. Not sure what the proper technique for doing a lat pulldown is, but I think leaning back is considered cheating a bit. I tried, instead, to maintain a fairly upright torso position on contraction to put work emphasis on the upper back traps and lats.
Curls: 3x10x30 + ***Tricep pushdown: 3x10x30 + Face pull: *2x10x30
Pretty easy now. I've gotten used to the extra assistance work. Love the pumped feeling. Bro statement.
Treadmill walk 1 mile @ 3.0 speed
16 Apr 2012
Cycle #1
Treadmill 5min. walk + Agile 8
Squat: 5x120, 3x145, 2x175 + 5x200, 3x230, 1x255
Boring But Big 50%
Deadlift: 5x10x135
These were considerably much easier than the previous week's. These definitely get me gassed pretty hardcore though. Realized that holding lockout position actually fatigued me more than I needed. Narrowing grip also eliminated any source of lower back pain- instead really felt the work being done in my hamstrings and legs.
Hanging Leg Raises: 5x10
These weren't as bad as the previous week's. I actually did all 5 sets this time, resting amply between sets. Grip strength also got worked a bit, forearms were burning in the latter sets. I reset myself by touching my feet to the ground and stabilizing myself to a standstill before each rep. I slightly bring my legs back before each rep- probably will eventually lead to me swinging my legs up instead of using a controlled form.