Binge posting Cycle 3, Week 1 training sessions and finally caught up to real-time in posting these...
Cycle 3, Week 1, Day 1 - Bench [3x5]
BB Bench Press:
3x5: 105 x 5, 125 x 5, 140 x 14
Jokers: 150 x 5, 160 x 5, 170 x 4
FSL: 110 x 5 x 5 [60 sec rest]
3x5 & Jokers supersetted w/ weighted chins: 25lbs x 10 x 3
FSL supersetted w/ BB Curls: 50lbs x 10, 10, 10, 8, 8
A1 - Close Grip 2-Board Press: 135x8, 115x12, 12, 8
A2 - Chest Supported Cable Row: 90x4x15 [~60 sec rest between A1/A2]
B1 - Triceps Pushdown: 50x3x12
B2 - Hanging Leg Raise: 3x10 [minimal rest between B1/B2]
Last time benching 140 I got 12 reps. This week I got 14 reps and probably had another 2 in me, but did not have a spotter. The new assistance went well. I have noticed my bench sticking point is the lockout, so I will be working on close grip board presses for the next couple cycles.
Cycle 3, Week 1, Day 2 â?? Deadlift [3x5]
3x5: 155x5, 180x5, 205x15
JOKERS: 225x5, 245x5
FSL, from deficit: 155x5x8 [90 sec rest]
FSL supersetted w/ Hanging Leg Raises: 5x10
A1 - Back Squat w/ yoke bar: 135x5x8
A2 - Good Morning w/ yoke bar: 115x5x8 [60 sec rest between each]
B1 - Lying Leg Curl: 60x1x15; 70x4x15
B2 - Weighted Swiss Ball Crunches: 35x5x15 [minimal rest between each]
C - Side Bends: 50x5x20 [no rest]
Capped deadlift set at 15 reps. Double overhand grip for first 10 reps, before switching to mixed grip. First time doing deficit deadlifts, but they felt good. 155lbs felt really light after the joker sets.
Weâ??ll see how my lower back feels after squatting with the yoke bar and doing good mornings. I was seriously struggling to stay upright on the last couple sets.
Evening 6 mile run with some sprints thrown in randomly.
Cycle 3, Week 1, Day 3
Overhead Press [3x5]
3x5: 65x5, 75x5, 85x10
JOKERS: 90x5, 95x5, 100x3
FSL: 65 x 8, 8, 8, 8, 8 [60 sec rest]
WU & 3x5 paired w/ BW Chins: 5x10; Jokers paired w/ BW Pull-Ups: 3x5; DB Hammer Curls paired w/ FSL: 60x5x8
A1 - High Incline DB Press: 70x12, 12, 10, 10
A2 - Face Pulls: 30x4x12 [90 sec rest between]
B1 - Dips: 3x15
B2 - DB Shrugs: 110x3x15 [60-90 sec rest between]
Ab Wheel: 3x10 [60 sec rest]
During week 1 of the previous cycle I pressed 80x9 and my top joker set was 90x3. This time I pressed 85x10 and 100x3. Changed up the assistance. The goal is to add weight to the A superset and add sets to the B superset. Also, first time using an ab wheel. Much, much harder than expected. I added chins during the press and still completed 5x10. Pull ups will be the next focus as 3x5 felt rough.
Cycle 3, Week 1, Day 4
Front Squat [3x5]
3x5: 115x5, 135x5, 150x13
JOKERS: 160x5, 170x5, 180x4
FSL paired w/ Hanging Leg Raises: 5x10
A1 - Leg Press: 180x12, 12, 12, 15, 15
A2 - Reverse Hyper: 70x5x15 [60 sec rest between]
Decline Sit Ups: 4x10 [minimal rest]
The goal was 150x12, but I had one more in me for lucky number 13. Most of the FSL reps were paused at the bottom. Fun times (not really).
Sprint workout immediately after. 1 mile easy followed by 16x60 meter sprints with 140 meter jogging recovery. 3 mile cooldown. Then food. Lots and lots of food.