6/8/13
Morning weight 214.4 (up .2lbs from last week). Little dehydrated from playing cards til 2am with my brothers. I won though so it was totally worth it.
3s Deadlift day
Convo
135x5
225x5
315x5
410x3
470x3
525x5
Sumo
315 2x10
325 3x10
valside abs
4x10
Curls for Carlos
ez bar 75x15, 95x15, 115x12
Doing a much better job of not rounding on deads. I kind of fell into a trap of letting myself round like crazy cuz I was trying to do the “bob peoples deadlift” this past year. I have started deadlifting while facing the mirror to make sure my chest is up. Also, the reason for my sumo weight difference is I accidentally used my squat training max number instead of deadlift one. Didn’t realize until halfway through. I was supposed to do 320 5x10 so I think I am ok.
The curls felt good didn’t they?
Don’t lie.
[quote]detazathoth wrote:
The curls felt good didn’t they?
Don’t lie.[/quote]
You will get those special “pumped” pics you requested. Don’t worry.
6/10/13
5/3/1 MP
Military
barx12
95x10
135x5
160x5
185x3
205x4
135 5x10
Supersetted with pullups 8x8
Makeshift CS row
110x10
190 3x12
Machine bench for tri’s
255x12
285x12
315x12
Hammer curls
60s 4x8
Felt real good today. Finally feeling like I hit my training groove. Makes me sad I gotta deload next week. Not sure what all I will try and do yet. Got squats tomorrow and will hopefully remember to vid my set with 500.
6/11/13
5/3/1 squats
135x10
225x5
315x5
395x5
445x3
500x3
315 5x10
ab pulldowns
4x10-12
Squats went ok. I hate that my form slowly gets better throughout the squatting process…my best sets technique-wise are always the 4th and 5th sets of my 10 rep sets. I am never quite “dialed-in” on my 5/3/1 work. However, I feel like I discovered how to push out with my abs at the bottom of the squat. Never have done this before and I think it have play a role in how I always fall forward with heavy weight. My friend took a video. Hope to post it when he gets it to me.
6/13/13
5/3/1 bench
barx20ish
95x10
135x8
185x5
225x5
275x5
315x3
345x5
Supersetted with 10-15 reps on face pulls
WG and CG bench rotated
225 5x10
cable rows
190x15
205x15
220 2x10
miniband pushdowns
3x25
EZ curl
110 3x10
Bench felt as good as it ever has.
6/14/13
Rolling, stretching, and 20 minutes of light cardio
6/15/13
Weight: 213.4 (down a lb from last week). You were right Carlos, its tough to put on weight with this training. I have been averaging around 3800 cals a day this week and its not all clean to say the least.
5/3/1 Deads
440x5
495x3
555x5
Sumo 350 3x10
Convo 350 2x10
Toes to bar 4x10
Decided to do some reps with conventional just to work on technique. Overall it was a good day. The 555x5 was the number I had in my head that I should be able to hit without too much of a problem. Sadly, I completely forgot to video it. Next week is deload. I have no idea what I am going to do for it besides the prescribed weights for the main lifts. I do feel that I will probably stick to only doing the required reps for the next BBB cycle as the volume sets are getting heavier.
It’s hard to put on bodyweight, but I bet your body composition has been day and night different.
6/16/13
30 minutes of cardio and stretching. Going to try to some form of easy cardio on all off days. I generally enjoy loosening up a bit and feel like it improves my recovery as long as I don’t go too intense, and will keep me healthier as I try to move up a weight class.
6/17/13
Deload MP
MP
barx10
95x5
115x5
135x5
Klokov
95x10
115x10
125x8
115 3x10
Presses supersetted with pullups 9x8
Close grip bench machine
260x12
290x12
320x10
DB rows
+120 on oly DB 3x12
Cable curls
3x15
Feelin good in the neighborhood.
[quote]detazathoth wrote:
Pics or GTFO[/quote]
Kinda bossy…Anyway, this was me today after my legs sucked all the precious blood from my upper body. Those selfish stepchildren…
6/18/13
Deload Squat
135x5
225x5
275x5
315x5
Paused squat no belt
335x3
355x3
375x3
395x3
415x3
Rear foot elevated split squats with a couple of chains
3x12
valside leg curls
3x10
ab pulldowns
3x12
Pretty happy with the beltless paused squats. That is not a terrible number for me without a belt. Groove felt good.
6/19/13
Mowed the lawn
6/20/13
Bench Press Party
Deload bench
135x5
185x5
225x5
Slingshot
275x3
315x3
365x1
405x1
435x1
460x1
Supersetted the benching with sets of 15 of miniband pullaparts
Close grip bench
275 3x10
Cable rows
205x12
220x12
235x12
Band pushdowns
2x25
DB overhead extension
30x10
Bar curl
x50
Had not been in a slingshot for at least a month or two so was happy with that number.
6/21/13
30 minutes of some cardio and stretching
6/22/13
Deload Pull Party
DL
135x5
235x5
295x5
350x5
4inch Block Pull
405x3
455x3
505x3
555x3
605x3
Deficit DL off of two 45s
315x5
405 5x5
Second round of 5/3/1 with 60-70% for BBB assistance coming up the next 3 weeks. Yippy.