[quote]TheDudeAbides wrote:
wave 2, day 4, cycle 8
squat warm-up
bwx15
10x135
deadlift
5x135
5x225
3x275
3x315
6x355 (supposed to be 350;1 rep w/o straps)
shrugs
10x135
10x225
3x10x275
25 min elliptical, level 8
Uh oh. Major stiffness/tightness/spasm in my lower back, left side. It was sore there yesterday … possibly from when my 4 year old jumped on my back Wednesday night. Yeah. I’m icing right now and plan on taking it easy all weekend.
I was happy with my performance. All the warm-up sets were nice and fast. Did the first rep of the last set sans straps, just to see if I can handle the weight - which I can. I might have been able to squeeze out another rep or two, but my back was just not feeling right and my form was taking a nose dive.
Not bad. I would have like to get 6, but it wasn’t going to happen. Warm-ups were light and fast, so I’m not worried about my general strength. Had a looong weekend at camp with not a lot of sleep and lots of activity.
dips w/ chain belt
5xbw
8,5,5,5xbw+50lbs (5x5 next time?)
15xbw
db rows
25x100 rep PR +5
bw = 230 (I’m happy with this)
A little bummed about only getting three reps, ‘almost’ had the fourth. I’m sort of out of sync on my pressing. I moved my grip closer in to continue protecting my left shoulder. Not sure if I’m going to go up next cycle or stay the same.
Really happy with the KROC rows. Right arm was much easier than left, so I ended up doing 28 reps w/ the left side.
Also finally brought my dip chain/belt so I can add some weights.
My mom and brother (and his wife and kids) are visiting today, so I’m a little curious if they’ll notice a diff in my physique. Hope so!
ran/jogged 2 miles, under 20 minutes
walked 1 mile, 15 min
Good deload day. I normally don’t do anything during the deload week. Just trying to burn more Calories to be honest. I will say my upper back was TIGHT during my run. A combo of having just done deadlifts and then doing shoulder work the next day, I could have crushed cans in my back.
Bar felt a little heavy. Set it down on the last set hoping for one more, no go. My shoulder in general is feeling better though. I’ll write it off to an off day.
squat
10xbar
5x135
3x225
5x245
5x275 belt
10x315 rep PR+1
BBB deadlift
5x10x205
25 min elliptical, level 8
bw = 225
Good workout, nice getting the PR at a much lower weight at that. Had some nice compliments today from people I haven’t seen in a couple months. As in “Where did you go?” Sort of ruined by going way over in Cals for the day - around 3k, but all worth it.
I have one notch to go on my weight belt, so I need to start looking. Good problem to have.
Meh. I was counting on getting a solid 10-12 reps, but it just wasn’t going to happen. I was really out of the groove. Nothing was in sync. The bar felt light but the weight wasn’t moving. Need to reread Dave Tate’s bench pressing article.
standing db press
5x10x40 (easy like Sunday morning)
30 min elliptical, level 8
I feel like my MP is slowly going down. Not sure why. I’m going to add in some lovely db pressing, that should do the trick. My shoulder feels pretty good, best it has been in a while.
!!!
Almost forgot, yesterday was my birthday - ripe, old 31. My wife ‘got’ me an Elite FTS belt and chalk. Might have to toss in a few goodies as well.
[quote]TheDudeAbides wrote:
wave 2, day 1, cycle 9
military
5x125
5x145
7x165
chips
5xbw
5x5xbw+25 PR?
8xbw
seated db cleans
3x10x25 (whew)
standing db press
5x10x40 (easy like Sunday morning)
30 min elliptical, level 8
I feel like my MP is slowly going down. Not sure why. I’m going to add in some lovely db pressing, that should do the trick. My shoulder feels pretty good, best it has been in a while.
!!!
Almost forgot, yesterday was my birthday - ripe, old 31. My wife ‘got’ me an Elite FTS belt and chalk. Might have to toss in a few goodies as well.[/quote]
165x7 isnt exactly weak, good numbers if you ask me. Happy B-day, man. I own one of their belts, and knee sleeves, both great products.
I do a combo lift with the cable that helps my MP/BP; upright row into a front lateral with the D handle.
165x7 is good, are you using some kind of leg drive on you press…i can only push press 135x5 right now…and overhead press is not easy to improve!
Also i see you are switching the day you are doing the 5x10 accessory…this is something i might experiement on my next wave, this will allowed me to do all my lift twice a week…Even the military 5x10 on bench day and bench 5x10 on military…i think this can work perfectly!!
[quote]whup wrote:
165x7 isnt exactly weak, good numbers if you ask me. Happy B-day, man. I own one of their belts, and knee sleeves, both great products.
I do a combo lift with the cable that helps my MP/BP; upright row into a front lateral with the D handle.[/quote]
awe shucks, thanks
Which of the belts? I’m deciding between the Retro and Training belt because of scarce economies.
I need to do more direct shoulder work, but don’t because of time constraints.
Those chins are impressive, BTW.