2012-11-19 training log
Today was… there.
Wendler 5/3/1 program, cycle 15, Press 1
- 5 reps – Press (working max: 165#)
- 2x5x45 (warmup)
- 1x5x110 (work)
- Asst. #1 – Press
- 1 x 8 x 125
- 1 x 6 x 110
- 1 x 6 x 95
- 1 x 8 x 85
- 1 x 10 x 65
- Asst. #2 – Chin-ups Scooby Step 4B
- 5 x 1 up, hold, slow negative x BW
- Pump superset
- Upright rows
- Triceps Pressdown
- Preacher Curls
- 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure
So today was a mixed bag.
The Press work sets were really strong at first, but the last 2 sets were off. I focused hard on keeping tight… grab that bar, squeeze it to death, get under it, tighten everything else up, lift off, step back, retighten lower body (squeeze the glutes), press. I also tried to get at least the first 2-3 reps on a single breath, tho I did take a breath during the retighten phase… but hold it through the first 2-3 reps. That seemed to work really well and the weights just flew up. But then the last sets, I felt shakey…. truly, the body just felt trembly and not so hot. Not sure why… .maybe the Sudafed (yes, still sick but improving… no more sore throat, just some stuffy/runny nose and now hacking up the phlegm here and there).
The assistance Pressing I started too heavy and didn’t pyramid down in large enough steps, so the reps were low. But I pushed each set, sometimes having the last rep be a bit of a push-press.
Chins… I just did one (or towards the end, had to jump up to ensure my chin was over the bar), held for as long as I could (10-15 seconds), then slowly lowered myself to full dead hang. 2 minutes rest between sets here.
Then the final superset. I actually wanted to do Scott Curls (because Larry Scott’s arms were awesome), but just did Preachers. I was upset that I forgot to do one of Larry’s suggestions, which was to fully curl the bar — start by curling up at the wrist, then keep curling at the elbows. My point of these exercises is to work forearms, grip, etc..
As I keep reading a bunch of Date Tate and Louie Simmons stuff, I think my triceps are my current weak point in pressing. So I am hoping that my extra emphasis on some arm work will help me out here, especially those JM Presses. My weights right now on these final assistance sets isn’t quite where it should be, but it’s all initial weights and I’ll eventually find the groove with them.