Cycle #1
Treadmill 5min. walk + Agile 8
Bench Press: 2x10xBar, 5x70, 5x85, 5x100 + 3x115, 3x135, 3x150
Boring But Big 50%
Press: 5x10x50 +** DB Row: 5x10x30 **
Curls: ** 3x10x30 + Tricep pushdown: 3x10x30 + Face pull: **3x10x30
Cycle #1
Treadmill walk 5min + Agile 8 Hips are noticeably more flexible. The mountain climbers are much easier; this dynamic stretch along with the groiners still gets me sweating and breathing quickly, but definitely not as exhausting compared to when I first started doing them.
Deadlift: 5x125, 3x150, 2x175 + 5x205, 3x230, 1x260
I got my numbers right this time, woohoo! I banged up my left shin good pulling the bar against them. Important technique change that helped alleviate a lot of lower back stress was narrowing my grip width. I noticed that having my grip width about 2 inches wider was causing me to pull un-perpendicular to the floor. Narrowing my grip helped to reduce strain on my lower back and actually got me to lift much more efficiently.
Boring But Big 50%
Squat: 5x10x135
First 3 sets got me tired. I rested a bit longer prior to my 4th and 5th sets. Noticed that the bar was, again, rolling up on my lower back. Eventually on the last few reps, the bar is almost in high bar position and part of the bar ends up resting on my right trap. I feel as though I'm using more of my left trap and not enough of my right. Right shoulder injury may be causing me to lose flexibility in the right arm- I really don't know...
Ab Wheel: 10/7/7
Felt much stronger on these today than previous ab wheel sessions. Also...forgot to do two additional sets, doh!
Treadmill 1 mile @ 3.0
Cycle #1
Treadmill walk 5min + Agile 8 Tennis ball rolling wasn't as bad as in previous sessions.
Press: 5x40, 3x50, 2x60 + 1x70, 3x80, 1x90
Wasn't paying attention until I dropped the weight, but for some odd reason, I only thought to do 1 rep for the first set. Brain fart for focusing too much.
Boring But Big 50%
Bench Press: 10xBar + 5x10x80
Right upper shoulder / traps were burning after the first 2 sets. One thing I noticed is that I was tucking my right elbow while my left elbow would flare out. I somewhat alleviated the problem by flaring my right elbow out a bit more. What this introduced though, is stress on my anterior delts. I think retracting the shoulder blades would alleviate this problem. Only issue I have with this (as I was already doing this beforehand), is that when pressing back up, my shoulder blades eventually protract. I think I need to fix this by not pressing all the way up to lockout.
Lat Pulldown: 5x10x35
Pretty easy. Noticed that it's easy to jerk the bar to my chest. Controlled contraction is important to avoid "cheating" on the lift.
Curls: 3x10x30 + ***Tricep pushdown: 3x10x30 + Face pull: *2x10x30
Pretty easy now. I've gotten used to the extra assistance work.
Treadmill walk 1 mile @ 3.0 speed