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

BW - 204

Deadlift -
135X5
185X5, 5
215X5
245X5
275X10

Hypers - 5 sets of 10-15

Ab Wheel - 5 sets of 5-10

+10% session, but Deadlift often is.  I focused on making sure my knees locked out after the last couple of sessions, and just thinking about it seemed to take care of the issue.  Everything felt strong, and 275X10 is right around my projected 1RM and ties my 10 Rep max.

This cycle I'm doing hypers and ab wheel for my assistance.

On hypers, my hands are behind my head, or I'm holding a weight behind my head.  Significantly harder than over my chest.

On ab wheel, I realized I can get a few more reps if I keep my head forward rather than looking at the ground.  Somewhere Mark Rippetoe is probably screaming about my cervical spine, but whatever.  When I can kick out 5 sets of 10 this way, maybe I'll return to neutral.

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

BW - 204

Bench-
BarX15
95X5
120X5
140X5
155X9

Incline-
95X10, 10, 10, 10, 10

Chins - BWX13, 5

Neutral Grip Pull-Downs - 3 sets of 15

BB Curls -
BarX10
65X5
BarX30

+10% session.  155X9 is an all around Rep PR on bench.  In fact, looking back I have never hit 9 reps on a top set of 531 bench.  Wow. 

Took a lot out of me though, and that's why I stayed at 95 lbs. for the BBB sets on Incline.

BW of 204 for 13 chins is an all-time PR, and all these reps were paused.  Pretty nice!

I meant to switch to wide-grip pull-downs for this cycle, but I forgot until half-way through my pull-down sets.  I'll hit it the rest of the cycle.  No big deal.

Got 5 more reps with the empty barbell on curls today.

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

Hill Sprints - 10 minutes

Intervals - 10 minutes

My hill is a 20 minute walk from home.  I was pressed for time today so I only ran the hill for 10 minutes, and then did sprint intervals all the way home.

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

BW - 204 (yay, thanksgiving!)

Pause Squats -
BarX10
95X5

Squats -
135X5
175X5
200X5
230X7
135X10, 10, 10, 10, 10

Standing Single-Leg Curl - 5 sets of 10

Almost 80%, but the last rep or two of the squats at 230 were a pretty good strain, however technique felt solid through all the effort and I got the number of reps I was looking for, and that's the goal.

Switching to back squats for the BBB sets for this cycle.  Much harder than front squats following the 531 sets, but also felt more awesome to just keep banging out back squats.  Happy with this choice.

Also switching to single-leg hamstring work for this cycle.

5/3/1 BBB: Cycle 1. Week 3. Press

BW - 201

Press -
BarX10
80X5
90X3
105X8

Upright Rows -
85X10, 10, 10, 10, 12

T-Bar Rows -
25X12
55X8
85X5
110X3
85X15, 10

80% session.  Press felt strong.  105X8 was NOT a grind, and puts me back in spitting distance of some of my best all-time pressing sessions.

5/3/1 BBB: Cycle 1. Week 3. Bench

BW - 202

Bench -
BarX15
95X5, 5
135X5
150X3
170X5

Incline -
95X10
105X10, 10, 10, 10

Chins - BWX11, 5

Pull-Downs - 3 sets of 12-15

BB Curls -
BarX10
65X5
BarX25

80% session.  170X5 is right around my best projected 1RM close-grip and pausing every rep.

5/3/1 BBB: Cycle 1. Week 3. Dead

BW - 200

Deadlift -
135X5
185X5, 5
235X5
265X3
305X3
315X3

RDL-
135X10
155X10
165X10
175X10
185X10

BW Lunges - 5 sets of 12-15

Running Thanksgiving errands, so I went to a L@Fitness near my house.  Because it was Monday, there was a queue for all the benches.  So fuck waiting for a bench and/or switching up my bench workout to accommodate that crap.  So instead of waiting for one of the 3-4 benches, I went over to the lone squat rack, dropped the bar on the ground and did Deads.

This gym has some of those crappy angle-sided weights that move around at the bottom of deadlift reps.  I knew that would suck ass if I tried to go for a lot of reps on my top set, so instead I pulled my programmed 531 top-set for a triple, then pulled my training max for the cycle for a triple.  315X3 is also a Rep PR.  Pretty fun.

RDLs and Lunges.  All good.