Back from deload and the thanksgiving bulk!! Still rehabbing ankle so I will have to forego squats and deads on this cycle as well as testing my 1RM’s in a couple weeks. Will test 1RM’s for MP and Bench though.
5/3/1 Cycle 4 Wave 1 Day 1 - Monday 11/29/10
MP
45x1x5
60x1x5
70x1x3
85x1x5
95x1x5
105x1x10 PR (halfway to lockout for 11!!)
No vid today, gym was packed and I had to get in and out. Got some studying to do
NOTES: Great PR on MP. BBB was tough. Shoulders and triceps are fried! Good PR on dips with the sets of 12. Pullups felt good. Im following Harry Selkows progression. Shrugs were good grip & back work.
Did some TB Shrugs and ended up doing 315x3 TB DL, which is a PR haha. Felt good to DL again even if just 1 heavy set.
NOTES: Bench felt awesome and smooth. Ready to set a sick new 1RM. Finally found a good foot position. Pullups felt good. Progress to BWx7x3 next week. BBB decline cgbp hit the tri’s hard! Like it. Strict BB rows hit lats real well, def going to keep doing them. Got a little arm sesh this weekend maybe then will start testing EOY 1RM on MP and Bench on wednesday (MP) and saturday or sunday (Bench).
NOTES: Pumped I hit my EOY PR’s in MP and dips! Hell yeah! First attempt at 135 should have been good, just lost focus! Pumped I got it second try though! Dips EOY goal was BWx20 and I hit 23! Hell yeah! Feels awesome!
Great job on the PRs! The 125 MP and those dips looked real easy. Congrats on hitting the 135 MP. I remember being psyched the 1st time I got 135. Keep it up man!
Edit: BTW I’d try to get a little lower with those dips. But then again you were going for a rep PR. Regardless nice congrats on the PR.
[quote]AquaCruzer wrote:
Great job on the PRs! The 125 MP and those dips looked real easy. Congrats on hitting the 135 MP. I remember being psyched the 1st time I got 135. Keep it up man!
Edit: BTW I’d try to get a little lower with those dips. But then again you were going for a rep PR. Regardless nice congrats on the PR.[/quote]
Thanks man! Really appreciate the support! Yeah when I saw the dips video I thought I should go a little lower. I just go down til I feel the stretch in my chest, you know?
Front Squat
95x1x5
135x1x5
155x1x3
175x1x2
195x1x2 PR Should have went for the 3RM
205x1xfail bleh
No video cause cam died.
Leg press (feet high for hammy emphasis)
1ppsx2x5 with pause
2ppsx1x5 with pause
3ppsx1x3 with pause
2ppsx1x5 with pause
1ppsx1x10 with pause
Lying leg curl with pause at top
somexsome
NOTES: Great session. Really happy with the 265 squat pr, thats somewhere around 35-40lbs on my previous 1RM! In addition, havent squatted in three weeks because of a bummed ankle. It felt great today! I think I could have had 275, but I am happy with 265 and didnt want to push the ankle. Front squats felt good. Missed em. Did some paused hammy work, good pump. Awesome session!
Once again, great job on the PRs haha. I feel like a broken record. It feels freaking awesome to hit PRs, especially squat PRs. It’s like today is squat PR day seeing as I also hit one today. I really don’t think I even need to tell you to keep it up.
205x1x1 PR +10lbs on EOY Goal! Hell yeah! Spotter probably thought I was a dick cause he went to grab it cause it was going up slow and i yelled “Dont touch it! I got it!” he put his hand on it and immediately took it off. Lol.
Fatbar BB Row
25psx10
35psx10
45psx10 PR
55psx5 PR
I know this bar doesnt weigh 45lbs.
NOTES: Awesome session. Bench was awesome! +30lbs 1RM PR! Hell yeah!!! Also hit EOY goal +10lbs. EOY was 195x1 and I nailed 205! Also hit EOY goal of 175x3! Fucking pumped!!
NOTES: Deadlifting sumo felt good. Need to strengthen hips and adductors/abductors for sure. Also need to foam roll them alot. They are tight! Was hoping to pull more than 315 but after failing 335 I called it. SSB squat was awesome. Dropset was brutal! Shrugs felt strong!
Hopefully the sumo video angles are decent. Form critique/tips?
Decided to try it out because conventional really doesn’t feel natural to me. Im 5’8 with shorter arms. Sumo felt pretty good and I think once I get the technique down a bit it could be really good.
Aqua, the anatomy exam went alright, haha. Howd your exam go?
Training 12/17/10 - Friday
Pullups
BWx8x3
Blast Strap Push ups
BWx10, 6, 7, 6, 6
Blast Strap Fatgripz Inverted Rows
BWx5x5
Dips
BWx5x10
Being home for break, I dont have access to a gym during this period of time. I decided to make some homemade blast straps. I also made some homemade dumbbell handles which aren’t done but I’ll attach a pic of what they look like. Hopefully will be picking up some weights for the handles soon. Ill be able to get some nice workouts in over breaks like this since I only buy a gym membership over the summer when Im home for 4 months.
My exam went alright. For the most part it was easy, except for these two questions that I knew how to do but just couldn’t figure out. So I’m hoping that I the curve helps me out. In general I’m rather displeased with how I did this sem.
Nice blast straps! I’m dying to get me some. How’d you make yours?
