LRB 365: Strong-15 Short. Week 2. Squat

BW - 191 (wtf?)

Squat -
BarX12 (paused)
95X5 (paused)
115X5
135X4
165X3
185X2
215X1, 1
235X1

Pause Squats - 175X3, 3, 3, 3, 3

Leg Press - 2ppsX24, 18

Leg Curls - 12, 16, 12

Seated Calves - 160X13, 11 (paused at top and bottom)

I'm gonna say that weigh-in is fluky either on the scale or the day.  No reason to think that's a representative weight.

Was dragging ass into the gym on this day, and the 235 felt appropriately awful.  The pause squats all felt good, and then leg presses felt awful.

All in all, good day to have programmed light.

LRB 365: Strong-15. Week 7. Back

BW - Dunno

Chins - BWX12, 6

Machine Rows - 2 sets of 10+

Cable Shrugs - 1 set of 25

DB Curls - 2 sets of 10-20

Almost forgot to post this.

Felt weaker on chins and rows than I have the last 2 weeks.  Dunno what that was about.

Program calls for sets of 10 the last 3 weeks on shrugs, but the weights at the office gym aren't heavy enough for that.  This was the heaviest I could put together.

5/3/1 BBB: Cycle 2. Week 3. Squat

BW - 202

Pause Squat -
BarX10
95X5

Squat -
135X5
185X5
200X5
230X3
245X3
155X10, 10, 8, 8, 10

Single-Leg Curls - 5 sets of 12-15

-10%.  Felt weak, and my form was shit and all over the place.  On top of that, my top set was supposed to be 255.  I mis-loaded 245, and still only felt comfortable getting 3.

I am satisfied with upping the weight on the BBB sets though.

5/3/1 Full-Body: Cycle 2. Week 2. Hills

LRB Diet - Day 10

Hill Sprints - 20 minutes; 15 sprint-up/walk-back; 5 sprint-up/jog back

I don't know if it was the jogging back, the lower carbs on the diet, or just a random bad day, but I was just gassed.  A real bummer because the relatively easy 37 minutes I did last week are what inspired me to start jogging back this week.  Just no power in the steep part of the hill during the last several sprints here.  Even when I tried to "turn it on," and give my all in the last run, it felt like my feet were sinking into mud.

UB: Reps Week 6. Bench

Defranco Shoulder mobility

Bench -
BarX15
65X10
105X6
135X3
190XFAIL
135X12

OH Extensions - 45X15, 15, 15, 12, 12

Cable Upright Rows, V-Grip - 4 sets of 12

-10% session big-time.  Sucks to end the program this way.  All the bench sets felt heavy, and I knew I was in trouble about half way through.  I had trouble getting 190 out of the rack, and had to try it twice before I got it out.  It didn't even really come off my chest.  I had to roll it down my body and onto the bench while I scooted out from under it.  Then 135 was brutal approaching 10 reps.  A complete disaster of a bench session.  The only consolation is that I don't care about bench nearly as much as Squat and Deads, and those were great on the program.  And I did set PR's the last two week's on bench, so the cycle wasn't a waste, just the last session.

UB: Strong Week 1. Bench

Defranco Shoulder Mobility

Neck Machine - 3X20

Bench -
85X5
95X5
105X5
115X5
135X5

Incline DB Press - 55sX10, 5

Dips - Gym BW198+10lb.X11, 4

10 min. lope on the treadmill

I hate the bench.  I keep trying to dial my form in better, but sometimes that seems to make everything feel heavier.  Lately I've been focusing first on driving my upper-back into the pad.  Then I break the bar out of the rack.  Make sure my hands are straight so that the bar is above my wrists.  Look at where the bar is "at" on the ceiling to make sure it comes back to that same point every rep.  Squeeze hard, pull the bar apart, tuck elbows on the way down.  I'm having trouble the last couple of times remembering to flare the elbows while hitting my "target" on the ceiling.  Anyway this session sucked as all this shit makes it a pain in the ass.  Additionally, I was making sure to get a full touch at the bottom, and then drive that shit up.  This made sure the muscles got worked hard with relatively light weight.  However, all this shit in combination, plus only enough rest between sets to reload the bar, meant I was mentally and physically pretty taxed afterwards.