06 Apr 2012
Cycle #1
Treadmill 5min. walk + Agile 8 Wasn't as gassed today. I did cut the number of reps for mountain climbers in half; I was running a bit late- Knicks vs. Magic game was on and...we won!
Bench Press: 2x10xBar, 5x65, 5x75, 5x95 + 3x115, 3x125, 3x140
The work sets felt heavy. I need a better way of warming up my arms/chest so my CNS can kick in and stabilize the lift. I feel way too wobbly when I press. More warm-up reps, I think, would benefit my predicament.
Boring But Big 50%
Press: 5x10x50 +** DB Row: 5x10x35 **
Narrow grip worked my forearm a lot. Noticed that the weight would roll back away from the base of my palm, causing unnecessary strain on the wrists. This appears to happen in conjunction with me resetting my elbows forward the bar because my forearm ends up being in a sloped position when looking at me from a side view. Noticed that my right side was much more fatigued than my left when performing the DB Rows.
Curls: ** 3x10x30 + Tricep pushdown: 3x10x30 + Face pull: **3x10x30
Pretty easy work. Kept the weight 30lbs across all three exercises to make it easy to remember. My ego quietly whispers in my ears constantly, to up the weights, but as Wendler said...these accessory exercises don't matter.
04 Apr 2012
Cycle #1
Treadmill walk 5min + Agile 8 These continue to get me pretty gassed fairly quickly.
Deadlift: 5x115, 3x145, 2x175 + 3x190, 3x215, 3x245
Just realized that I used week 1 weights. Fudge. Packer.
Boring But Big 50%
Squat: 5x10x135
First and second set was got me exhausted. The subsequent sets were much easier. I think I might record these assistance squats to see how my form does when I'm fatigued. Since the weight is lighter, I definitely feel less load on my lower back. I definitely feel my abs getting worked when pushing out of the hole.
Ab Wheel: 10/7/6/5/4
My back sort of bothered me when doing these. I feel like my back is arching instead of maintaining rigidness.
03 Apr 2012
Cycle #1
Treadmill walk 5min + Agile 8 The glute piriformis tennis ball foam roll hit the spot on my left glute. My legs were feeling especially tender today- really felt my muscle getting kneaded.
Press: 5x45, 5x55 + 3x65, 3x75, 3x85
Not bad, the lower volume made it fairly easy. I'm thinking of using fractional plates, but...I think I'll wait and see how difficult this becomes in a few more cycles. I didn't do much upper body stretching aside from 3x10 of shoulder dislocations.
Boring But Big 50%
Bench Press: 3x10xBar + 5x10x75
These felt much easier than the previous weeks. I tried to look down towards my belly to see my arms in my peripheral view. With this view, I was able to somewhat see where my upper arm was going. I also wanted to make sure the bar was going down evenly and not favoring one arm over the other. I used a thumbless grip as well. The 3 empty bar sets, I think, helped my CNS get acclimated to where the bar needed to properly go.
Lat Pulldown: 3x10x35
Fairly easy. I'm not exactly sure what proper technique and form for this lift is- I sort of just went by feeling. I noticed I was lifting my chest towards the bar when I pulled down. I also made sure to make contact to my chest with the bar each time.
Curls: 3x10x30 + ***Tricep pushdown: 3x10x30 + Face pull: *2x10x30
Right biceps felt like they were working harder than my left again. I, then, was curious and decided to use a thumbless. Immediately, I noticed that my right arm wasn't working as much. Tricep pushdowns were pretty easy. The face pulls were very easy, but it's hard to maintain balance with two feet. I staggered my stance to prevent myself from being pulled forward when releasing the pull.
Treadmill walk 1 mile @ 3.0 speed