12/28/11: Finding Training Max for 5/3/1
1st workout after 2 weeks.
My left hip still have a dull ache when I am on a weird angle for it.
My lower back is absolutely fine though.
Just did an easy session to find out the Training Max I will be using when I start 5/3/1 this coming Monday, 1/2/2012.
Unfortunately I had around 6 hours of broken sleep and not a great diet the day before.
Could have probably done better but I guess it’s fine.
It can emulate my worst rest/eating conditions the next few months. Hopefully I get better rest and diet though …
No videos today as I just wanted to get my lifts and get out of the gym.
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Tags: 5/3/1, Bench Press, Deadlift, Foam rolling, Mobility Drills, Overhead Press, Power Clean, Squat, White Flood
Week 12 Day 1: 12/12/11
Unfortunately had around 5-6 hours of not so good sleep.
Think this was my downfall as I didn’t have the proper rest and I did not have full capacity in my energy level today.
Because of that I believe my form was crap and I ended up hurting my lower back.
So after my bench press I decided to call it quits and just go home.
I think I may have strained my lower back during squats so decided to end Mad Cow 2 sessions early and just relax and recover for a couple of weeks then start 5/3/1 on January 2nd. (I was planning to end Mad Cow after my 12th week anyways.)
Going to find my starting max for 5/3/1 most likely on December 28th and hopefully I am fully recovered by then and gives me a couple of days of rest before 5/3/1 start.
Had a good run setting some nice personal records for myself so happy with the outcome in the long run.
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Tags: Ab Pull Down, Back Pain, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Squat, Weighted Hyperextension, Weighted Incline Sit-up, White Flood
Week 11 Day 3: 12/10/11
Made sure I ate enough food the day before and was actually able to get at least 8 hours of sleep for once!
Decided to only do foam rolling and mobility drills again also but took an extra effort to loosen myself up real well.
Think this all helped as I risked attempting for a 315 lbs 1×3 squat today and succeeded!
Felt real good all day after this workout ending week 11 of Mad Cow with a personal milestone!
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Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Tricep Extension, White Flood
Week 11 Day 2: 12/7/11
Just had about 5 hours sleep but managed to do a great workout anyways!
Decided to not do any of my pre-workout warm-ups and just stick to my foam rolling and mobility drills before my lifts.
Thinking I may be doing too much before my lifts.
Also I did not have much time to lift today also so I also skipped my accessory exercises.
Side note:
My wife got my a pair of soccer socks that I been trying to get this week so I don’t scrape my shins as much during deadlift days.
It actually feels good even though I look like a weirdo lol.
With my blue knee sleeves, I look like I have above the knee socks …
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Tags: Ab Pull Down, Chin-up, Deadlift, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Overhead Press, Personal Record, Power Clean, Reverse Crunch, Seated Good Mornings, Squat, White Flood
Week 11 Day 1: 12/5/11
Had around 6-7 hours of sleep of poor quality sleep.
Did not have the same energy level I was used to on today’s workout and it showed.
Was hoping for a better session considering today was just a repeat of last week.
Did not even do any of my accessory exercises after my lifts due to fatigue.
Hopefully this will be my last bad workout session.
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Squat, Weighted Hyperextension, Weighted Incline Sit-up, White Flood
