C3W4D3: 4/6/12
Solid 8 hours of sleep before work and felt like I could sleep some more.
Haven’t had a decent sleep like that in a while.
Must have really needed it from what I did last training session.
Arrived at the gym after work and actually felt great! (8/10)
The only issue was my left knee and shoulder was feeling a bit off but it went away after doing some mobility drills and warm-ups.
I think this is one of my better training sessions!
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Hill Sprints #1: 1/7/12
Had about 7-8 hours awesome sleep, been up for over 24 hours before I finally had time to sleep, and decided to do some Conditioning by trying out hill sprints.
(Drank a gatorade and then 1 serving Purple Wraath with 20oz water while I was stretching due to drinking some Jameson last night)
There’s a nice hill road near me so I just ran on the sidewalk and tortured myself.
Original plan was to at least try 10 uphill sprints but declined to 5 sprints after I realized how crap my endurance is at this time.
At least now I have a baseline to build up on!
Will eventually try to build myself up to do 10 sprints then 15 then 20.
Or at least beat my time.
The run kicked my ass and hopefully I will improve in time.
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C1W1D2: 1/4/12
Had about ~5 hours of sleep, so my plague of sleeplessness has not left me.
Woke up tired but managed to gather up some energy by the time I got to the gym.
I can still feel a slight soreness on my left hip but it is noticeably better compared to the last couple of days.
I didn’t even feel it most of the time I was at the gym.
Today’s workout took a little longer to complete due to having 2 lifts instead of just one and was also exhausting!
I think I will change the Hanging Leg raise with an ab wheel roller or some other ab exercise. It is just too challenging and exhausting to do after doing cleans and deadlift and super setting it with the assistance deadlift sets. Maybe once I get stronger I will change it again.
I also made sure my assistance lifts are lighter considering how I did the last session with the OHP!
Actually was surprised I did what I did today considering the craptastic sleep I had.
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Cycle 1/Week 1/Day 1: 1/2/12
1st day of 5/3/1 after a 2 week layoff is VERY humbling!
Had about 6-8 hours of sleep but I do not think I ate enough throughout yesterday.
Trying out a new gym closer to home also and hoping no one uses the power rack when I go there. So far so good!
I took a 2 week layoff due to hurting my left hip and lower back.
It was fine for a while but somehow my posterior left hip area started acting up again last night as if IT knew I was going to start a new workout program the next day!
I could barely bend in certain angles until I took 2 Motrin and placed a Bengay patch on my left hip.
By the time I finished my foam rolling and mobility drills the ache on my left hip was practically gone and did not really notice it during the workout. Possibly due to adrenaline.
I did notice an ache, not pain, once I got home and I just put some ice on it and feeling a bit better with the ice.
Here’s to hoping it is not anything major.
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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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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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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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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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