I woke up this morning with a sore right butt cheek. I have no idea why, don't ask. But I just bought a new pair of converse all stars so I knew I still had hope of getting a good set of squats in. Today's numbers called for a final set of 340lbs and since a few squat workouts ago I did 350x8, I knew I had to get at least 9 reps today. High rep squats strike fear into my soul; I was not looking forward to this.
By the 9th rep I nearly dropped the bar. I knew 10 reps would be pretty awesome, so I went for it. The video looks drama free, but it totally belies the turmoil my body/mind was going through (waaa..)
Assistance work: 6 sets of front squats at 225. (singles and triples). My back was toast so I didn't overdo it.
Yeah, I wear a collared shirt and swim trunks to the gym. 'Sup?
Sometimes you hear people talk about muscle confusion, that doing things you've never done before acts as a catalyst for new growth. Well, I'm pretty sure that by wearing ridiculous clothes to the gym I'm confusing the hell out of my muscles. Must be why today was a good workout and why the bench press continues to improve.
I really wanted to try and do something exciting today, and had in mind that I would go for 20 reps at 385. The last time I lifted 385 was in early June and I pulled it for 11 reps. Unfortunately, my grip gave out in my left hand and I had to stop today's set at 15. I think I could have gotten the 20 had that not happened, though. Anyway, I'm still happy with the 15 reps, as that's a 37% increase over June's session with 385. This is also continued improvement over last cycle's week one (380x15).
Week 1 lifts for the first five cycles thus far have been:
355x13-->365x12-->370x14-->380x15-->385x15
I admit, I'm tired of pulling weight that is this easy. But since I'm making progress, I'm scared to tamper with any of the programming. I know that if I remain patient, I might be pulling 450x10 in just two months, so that's keeping me motivated. I might do a competition in November, so that would give me the opportunity to see where my true 1RM's are at. We'll see...
Goals for today:
295x5
340x5 385x5
Lifted:
295x5
340x5 385x15
Assistance work went really well. I usually can't do all five sets of pullups with the extra 45lbs attached. But today I managed to do 5 sets of 5 wide grip pullups with +45. I did the ab wheel as well.
I really need to get a new camera angle. This is not flattering.
Today begins cycle number five. I'm totally pleased with how today's session went. I got the exact numbers I wanted and also increased the intensity of my assistance work (added weight to the chin ups). This time last cycle I lifted 185lbs for 10. Today had me lifting 190lbs for my final set, and I really wanted to get 10 reps like last month. A 5lb jump may not seem like a lot, but, for me, all increments on pressing exercises (especially anything overhead) makes a noticeable difference so I'm happy with the progress.
Today marks the end of Cycle 4, meaning I am 33% done with the year on 5/3/1. Time is flying by and I have to say that I'm more than happy with how the program has worked thus far. Today's squats called for 370lbs. In week 3 of the last cycle I did 365 for 6 so I wanted to get 6 reps again today. Getting in the squat rack and finishing that first rep, I knew that each successive rep would be a battle (also, I am pretty sure I got significantly lower for this set than for the set with 365). You can see that by the 4th and 5th rep my legs were shaking and I was 100% certain I would fail on my final rep. But seeing as I really wanted 6, I said f'it and went for it. I couldn't believe I came back up with it and thankfully someone was nearby to help me re-rack it because I certainly didn't have the energy to. I would have had a better set had I been able to set the bar on my back correctly before the walkout, but I placed the pins too high and had to tipy-toe to get the bar out. As a result, the bar slid down bit by it every rep. Anyway, enough rambling, here are the squat results of the program thus far:
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Week 3 cycle 1: 345x4, Week 3 cycle 2: 355x5, Week 3 cycle 3: 365x6, Week 3 cycle 4: 370x6 (much deeper than cycle 3).
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Goals for today:
295x5
335z3 370x1
Lifted:
295x5
335z3 370x6
Finished with 5 sets of abwheel, front squats, and back squats.
Today marks the end of the bench press for cycle 4. With respect to the bench press, cycle four has been the best thus far: Week 1 and Week 2 saw lifts I didn't think I'd be able to do for a while to come. Today (week 3) wasn't spectacular, but I hit the minimum goal I had in mind: 7 reps (at 235lbs). 7 reps (230lbs) is what I did at the end of cycle 3, with 5 lbs less. It's progress, so I can't complain. Plus, I've never done reps with anything over 230lbs before.
I again felt really strong during the assistance work. I got all 75 reps (5 sets of 15) with the 60lb dumbells on flatbench, without any drama, and I moved up to the 100lb db for one armed rows (5 sets, 10 reps). I struggled with grip for the first time on rows, but that's good, it should help with the deadlifting.
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Comparing cycle 1 bench to cycle 4 bench:
You'll see in the video (it's poorly recorded, sorry, someone had their stuff in my usual recording spot) that my spotter was eager to help, but he didn't actually touch until the 8th rep. He said he didn't help, but I am certain I was on my way down and he stopped the bar from moving, so I'm definitely not counting that rep.
I had a good lift today, marking the end of deadlifts for cycle number four. I knew I wanted ten reps and I got them, with one or two left in the tank. My deadlift progress has been on point -- I'm loving it. Here is a break down of week three deadlifts thus far:
I felt powerful throughout the workout and my assistance work was great. I did weighted wide grip pullups (+45lbs) for 5 sets: 8, 5,5,5,5. I usually have to stop using the extra weight after set #3. I did the ab wheel as well for 5 sets.
Nothing outstanding today, but I've never attempted to do reps before with today's weight (210lbs), so I didn't know what to expect (I wasn't too confident that I'd even clean it into position, to be honest). Adding 5 lbs to the bar usually equates to 1 less rep that I'm able to do, but I think as I get closer to my actual 1 rep max that 5lbs is going to be doing more damage than that. Anyway, I really wanted 5 reps, and I was inches from getting it, but will have to settle for 4 today. Those four reps felt strong though, so I can't complain about that. Plus I felt really strong during my assistance work and even threw in one more exercise.
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Today ends my fourth cycle of clean and jerks. Lifts this cycle were:
I got a late start today and ended up having a big breakfast followed by a second big breakfast. I don't like to eat a lot before a workout, especially squats since I end up holding back vomit for every rep, which is super fun. I'm a little sick today, but felt good during the lifts. Squats continue to improve slowly but steadily, with respect to both form and weight/reps. In fact, today's form was much better, thanks to the new stretches I've been doing; I was able to get lower and I kept a tight arch in my lower back. I knew I needed at least 7 today (seeings as I did 365 for 6 last week and I'd be using 350lbs today) and that 8 reps would be ideal since that would beat my week 2 total from last cycle in both reps and weight.
A bench day without a mishap, woot! During the last cycle I put up 235x7 in week 3, so I knew that I needed at least 8 reps today with 225lbs -- it's deflating to lift the same reps for less weight. Anyway, my spotter did a great job and let me struggle, even on the last rep which was easily the longest I've ever tried to grind one out. Before beginning this program, I never was able to complete a rep that difficult.
Improvement at or around 225lbs: 220x2-->225x5-->225x10. Awesome. This also puts me at my calculated 1RM goal of 300 (299.9 but, whateva =] ).
Assistance work: 90lb db rows, 5 sets of 10 reps. 60lb db bench, 5 sets of 15 reps.
The soreness this cycle has been incessant, but that's due in part to some of the new stretches I've been doing. As a result, going in to today's lift my hamstrings were en fuego. No worries, I still put up a good lift. On a side note, today was the first time doing deadlifts that my grip has been taxed and I felt like I wasn't going to be able to hold it for the entirety of the final rep. Not sure if I should be worried about that or not. The clips also fell off at about the third rep. I was certain the weights were going to come flying off; luckily they stayed on. Oh yeah, and I've nearly doubled the reps I can do since the last time I deadlifted 400lbs (5.16.11 - 400x7)!
Assistance work: weighted pull ups (+45lbs) 7,6,5; unweighted pullups: 7, 5. Ab wheel: 5 sets of 10.
I'm extremely sore from the last squat workout, but was happy to be back in the gym trying to redeem myself. I knew I needed to beat 6 reps, since that's what I put up the last time I used 200lbs (6/13/11). As usual with C&J I have no idea how it's going to go, but around rep 3 or 4 I think I knew I had it. My clean and jerk is now at the level of where my bench was when I began this program-- kinda cool to think about it that way. Also, thanks to Matzilla on youtube for linking me to some stretches that should help my squat out.
