C3W1D1: 3/12/12
Solid 8 hours of sleep but felt like I could sleep more!
First full workout week cycling off from stimulants, so no White Flood for a while.
Trying out White Blood 2 while cycling off stims.
Just 2 tabs today and I feel ok but not great at the gym. (6/10)
Been noticing in the last 2 cycles of 5/3/1 that the first weeks workout seems to be not as strong as I would like them to be.
Maybe that is the case plus cycling of White Flood made me feel not super today.
Pre-workout Warm-ups:
Foam Rolling
Agile 8
Dynamic Stretching
Main Lift:
Overhead Press
Squat Warm-up Set:
45 x 10
Power Clean Warm-up Set:
90 x 5
OHP Warm-up Set:
60 x 5
70 x 5
85 x 3
Work Sets:
95 x 5
105 x 5
120 x 6 (1RM = 144)
First set felt easy enough and the 2nd set was feeling decent.
Think on the top set I just lost endurance.
Goal was to try and get 9 reps on the top set but only managed 6 with difficulty.
Assistance Exercises:
BBB Bench Press superset with Pull/Chin-ups:
(60% of Training Max)
BP: 135 x 10
Pull-ups: BW x 10
–
BP: 110 x 10
Chin-ups: BW x 10
–
BP: 110 x 10
Pull-ups: BW x 9
–
BP: 110 x 10
Chin-ups: BW x 6
–
BP: 110 x 10
Pull-ups: BW x 5
Rest between each superset was 2 to 2.5 minutes each.
First time doing BBB BP at 60% of training max and it was easy enough with 1-2 sets but started getting challenging after that.
Was losing gas on the pull/chin-ups afterwards as the press gets more challenging each successive set.
Hoping it improves as the weeks go by like last cycles.
BB Curls:
45 x (3 x 10)
Nice easy sets.
Tricep Pushdown:
60 x (3 x 10)
Felt easy enough sets.
1.5 Mile Run:
14m26s
http://connect.garmi…ivity/157299195
Working on my run time to prepare myself for the upcoming Police Physical Test.
First time running 1.5 miles in a long time and need much improvement.
Definitely need to get faster and quit smoking cigs.
For my age max time I need to get is 12m53s but I would like to be able to get under 12 minutes before the end of April.
I did 6 laps on the track but somehow my GPS watch states I did more than 1.5 miles …
