Weighed in at 202.2# bare and empty on Tuesday morning, 206.5# at the gym. Today at the gym I was 209.7#.
5/3/1 Cycle 6 Week 1 Recap
OHP: 11@133#, 5x10@78#, Hang clean: 5@78#, 3x155#, 5@135#
Deadlift: 10@365#, 5x10@225#, back raise: 20, 15, 15 all at BW (206.5#)
Bench: 8@195#, 5x10@125#, 1 hand BB row: 5@~75#, 5@~85#, 10@~95#, 5x10@~65#
Squat: 10@285#, 5x10@180#, leg raise: 4x10, knee raise 1x10
All in all a good volume week. Moved a lot of weight for a lot of reps. Very pleased.
On Monday (OHP) I tried doing a muscle-up and tweaked my right rear deltoid. It's been sore all week now. It hurt a bit while doing the volume sets on OHP and a little during my bench sets on Thursday. Hopefully it will mend up over the weekend.
On Tuesday (Deadlift) the heavy set was very light touch-n-go, trying to minimize the bounce but not resetting between reps. I went back to breathing at the top and had no headaches. The volume work was done with a pause on the floor, breathing at the floor for the reset and breathing again at the top. Again, no headaches, hurray!
On Thursday (bench) I had more in the tank on the heavy set, but my should was bothering me a bit so I didn't go for it. I know I could have hit another rep but didn't want to over-stress my shoulder. Instead of doing dumbell rows, I set up the core blaster with a barbell to do 1-arm barbell rows. The stance was a bit different, more upright, than I usually do rows, but the heaviest dumbells my gym has are 100# and 110#, so I need to switch to the barbell to go heavy.
Today, Friday (squats), I got a minor headache after my 2nd volume set. On the 3rd-5th sets I double-breathed at the top and didn't get headaches. I also did them at a normal pace, not super slow as in last cycle. I also took a bit more time between reps on the heavy set.
Overall I think I'm responding pretty well to the Boring But Big template. I feel really strong on all my lifts and if my volume numbers correlate to max lifts, my theoretical maxes at the end of this month/cycle will be
I really wanted to hit 200/300/400/500 OHP/bench/squat/deadlift by the end of this year, but I think I'll wait a few more cycles before I test any of them.
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole