C6W2D3: 7/6/12
Around 5-6 hours sleep before I went to my graveyard shift at work.
Long crazy night and took 2 BCAA tabs as I took my dogs for a walk after work.
Ate a decent pre-workout meal and then took my son to day camp and awaited an hour so I can take the wife to work before I can finally go to the gym.
Drank some White Flood on the way to the gym and somehow I felt great when I arrived. (8/10)
Good session overall even though my right wrist is still jacked up.
Skipped a few assistance work as I felt I stayed too long at the gym and had other things I had to take care off at home.
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Tags: 1RM, 5/3/1, Box Squat, Deadlift, Dynamic stretching, Foam rolling, Goal, Goal Achieved, Power Clean, Weighted Hyperextension, White Flood
C6W1D2: 6/27/12
I was up most of the day yesterday due to it being my night off from work.
Hate that I woke up around 6-7 hours after I slept without an alarm clock going off!
I guess my body is used to having this little sleep!
Took some BCAA tabs as I walked my dogs then drove to the gym sipping on my White Flood.
Felt much better compared to last session as I arrived at the gym too! (8/10)
Had some extra time I managed to have at the gym and added some of my regular assistance work with it.
Ate some pot roast with red potatoes and carrots in it post-workout then walked 1 mile to my Krav Maga class 3 hours later.
Great day overall and finished my class with a cheeseburger at the bar as a cheat meal after we walked back home.
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Tags: 1RM, 5/3/1, Box Squat, Conditioning, Deadlift, Dynamic stretching, Foam rolling, Goal, Goal Achieved, Krav Maga, Personal Record, Power Clean, Pull-up, Squat, Strength Goal, Weighted Hyperextension, White Flood
C5W4D1: 6/10/12
Around 7 hours of good sleep before I went to work.
Hastily took my dogs out after work then got myself prepped to go to the gym.
Took another serving of White Flood on the way to the gym and 2 tabs of BCAA caps.
I felt good as I arrived at the gym and had to share the power cage with someone else today. (8/10)
Managed to do a power clean personal best which made me happy.
Did “Jack Shit” for assistance as I wanted to catch a Krav Maga class for conditioning right after my lifting session.
Overall a good day!
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Tags: 1RM, 5/3/1, Ab Wheel Rollout, AMRAP, BCAA, Burpees, Conditioning, Deadlift, Dynamic stretching, Foam rolling, Goal, Krav Maga, Overhead Squat, Personal Record, Power Cage, Power Clean, Pull-up, Squat, Weighted Hyperextension, White Flood
C5W2D3: 6/1/12
Had a great 6-7 hours of sleep before work after taking 3 tabs of ZMA.
Gave myself another serving of White Flood on the way to the gym and felt good as I arrived (8/10)
Good session today and I think I am near my personal max on my lifts making the top reps difficult.
I added weighted hyperextensions to help with my posterior chain but I completely forgot to add my finisher of burpee/pull-ups that I learned from Nia Shank.
(Forgot to add it in my notebook).
Otherwise a good session overall!
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Tags: 1RM, 5/3/1, Burpees, Deadlift, Dynamic stretching, Foam rolling, Goal, Overhead Squat, Power Clean, Pull-up, Static Stretching, Weighted Hyperextension, 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 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
Week 10 Day 1: 11/28/11
Think I had about 6 hour sleep again. Felt really tired and groggy and due to expecting a heavy session of squats decided to take 1.5 servings of WF instead of just my regular 1 serving. I was so hopeful of making 3 PRs today too!
Bad idea! I was awake and focused but my energy level was not as high as it was last session. Too much stims just didn’t do well for me.
Had this happen before but I guess I should have learned my lesson. 1 scoop of WF is the magic serving for me, no more or I just don’t get that same magic effect!
If I stuck to 1 my usual serving of WF I probably would have a stellar session.
Also was running out of time so I decided to skip the weighted incline sit-ups.
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Weighted Hyperextension, Weighted Incline Sit-up, White Flood
Week 9 Day 1: 11/21/11
Slept early to try to get proper rest and succeeded in having at least 7 hours of sleep.
Somehow my right bicep/tricep area feels like it was pulled and have a weird soreness since the day before.
I may have messed it up a bit doing bicep/tricep extensions last Friday.
Other than that, I was able to push through all my lifts with not much of a problem.
Started feeling a bit tired while doing my foam rolling, mobility drills and pre-workout warm-ups but warmed up and energized once I started doing squats.
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Weighted Hyperextension, Weighted Incline Sit-up
Week 8 Day 1: 11/14/11
Another 4 hour sleep session before lifting. Had plenty of time to sleep but the second I woke up I could not get back to sleep.
Wife was wondering why I am still pushing myself to lift when I am obviously fatigued. I say Dedication and Consistency!
But she was right though, I was tired as hell during the workout.
I think I could probably have performed better if I had more rest.
Also skipped all my accessory work due to fatigue and time.
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Power Cage, Rippetoe, Squat, Starting Strength, Weighted Hyperextension, Weighted Incline Sit-up
Week 7 Day 1: 11/7/11
Actually had 7 hours sleep and woke up as if I partied earlier that night! (Actually I partied a little bit the night before but that’s a different story.)
Lifted right after I dropped my son to school and had a great workout!
Continuing to progress real well on most of my lifts doing Mad Cow so far.
Even had another bench press PR and in 2 weeks I will be reaching my bench press goal of 230 lbs 1×5 much earlier than expected if I don’t stall!
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Starting Strength, Strength Goal, Weighted Hyperextension, Weighted Incline Sit-up
