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M2W4 – Deload

I’ll summarize it all here since it was a deload week. Followed a very abbreviated lifting schedule over two days which gave me a lighter than normal load and also helped get my weekly schedule back on track for Month 3.

THURSDAY: LEGS AND CHEST

Barbell Squat

  • 145, 185, 225 x 5
  • 185 x 5 x 10

Leg Extensions

  • 90 x 5 x 10

Lying Leg Curls

  • 90 x 5 x 10

Barbell Bench Press

  • 110, 145, 165 x 5
  • 145 x 5 x 10

Dumbell Pullover (Super-setted with Bench)

  • 50 x 5 x 10

SATURDAY: BACK, TRAPS, DELTS

Barbell Deadlift

  • 175, 215, 260 x 5
  • 225 x 5 x 10

Smith Shrugs

  • 135 x 50

Overhead Press

  • 75, 90, 110 x 5

Latex Syntax Statistical Methods

Finding myself neck deep in math these days (finishing a masters in Computer Science with a concentration in Statistics), and will likely post problems / scenarios of interest here. Stumbled across this feature in WordPress, and must say I’m impressed. The Latex syntax is a markup for writing complex equations in HTML. This happens to be a binomial distribution equation, which I happen to be working on at the moment…Crawl, walk, run…While this won’t apply to most, it’s a handy feature that provides elegant visuals.

I’ll share a working problem set for this equation in another post. More than anything, its a refresher for me.
Link to Latex support is here: https://en.support.wordpress.com/latex/.

Link to the Wiki page on Latex here: https://en.wikibooks.org/wiki/LaTeX/Mathematics.

 

\frac{n!}{k!(n-k)!} = \binom{n}{k}

M2W3 – Delts

School / Work threw my schedule off last week, so finished up week three Delts tonight. Solid set in spite of a lack of sleep recently. Intent was 175×1 and landed x3 as my max set. Feeling good about progress in general. Off on Wednesday, then de-load through the remainder of this week.

Overhead Press

  • 75, 95, 110 x 5
  • 135 x 5
  • 155 x 3
  • 175 x 3 (fought like hell on these)
  • 110 x 4 x 10
  • 110 x 15

Yates Row (light)

  • 135 x 10,10,10,10
  • 155 x 10

 

GeoGebra

This is a fantastic open-source tool for data visualization and modeling (among many other things). I hadn’t heard of it until recently and I’ve been really impressed with the functionality, UX, and documentation. The best part, however, is the richness of community involvement to expand the application and to empower users to learn.

From the site ( Geogebra.org ) …

“GeoGebra is dynamic mathematics software for all levels of education that brings together geometry, algebra, spreadsheets, graphing, statistics and calculus in one easy-to-use package. GeoGebra is a rapidly expanding community of millions of users located in just about every country. GeoGebra has become the leading provider of dynamic mathematics software, supporting science, technology, engineering and mathematics (STEM) education and innovations in teaching and learning worldwide.”

And how cool is this to motivate and inspire kids…

EHNR8

The Mathematical Proof of the Bat Signal…

M2W3 – Back

Deadlifts today in a compressed week (Thursday to Sunday) with Deadlifts following the second day after squats. Normally I wait until the third day. I was feeling the fatigue. Lifts were sound, but nothing extra.

Deadlifts

  • 175, 215, 260 x 5 (Warmup)
  • 325 x 5
  • 370 x 3
  • 410 x 1
  • 260 x 5 x 10

Smith Shrugs

  • 135 x 30
  • 225 x 4 x 10
  • 315 x 3

M2W3 Chest

Month two, week three (M2W3) of 531 and slow carb cycling. Calories are considerably low, but strength continues to increase. Careful of left shoulder pinching during lift. Focusing on stable setup with traps pinched to open up range of motion.  Lifts as follows.

Barbell Bench Press

  • 110, 145, 185 x 5 (Warmup)
  • 210 x 5
  • 230 x 3
  • 265 x 3
  • 165 x 5 x 10

Dumbell Pullover

  • 100 x 5 x 10

Pullovers were considerably heavy today on the last set. Averaging 3-5 minutes rest between.

M2W3 – Legs

Month two, week three of 531. Leg workout was first session this week. About three days late due to work / classes. Extra rest seemed to give me a boost. Workout as follows:

Barbell Squat

  • 145, 185, 225 x 5 (Warmup)
  • 275 x 5
  • 315 x 5
  • 345 x 5 (Target was 1)
  • 365 x 5 (Bonus set)
  • 225 x 5 x 10

Leg Extensions

  • 90 x 2 x 10
  • 130 x 3 x 10

Lying Leg Curls

  • 90 x 10
  • 110 x 4 x 10

Uno Mas!

Alright. Hosting hiccup behind me – I needed a more recent version of PHP – I’m finally re-re-re-setting up my personal blog. Nothing to see here otherwise, but please check back. Actually, I’ll probably post a few things tonight just to get the ball rolling.