2012-11-28 training log

I need to reset my Press.

Wendler 5/3/1 program, cycle 15, week 2

  • 3 Reps – Press (working max: 165#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x85
    • 1x3x100
    • 1x3x115 (work)
    • 1x3x135
    • 1x3x150
  • Asst. #1A – Press
    • 1 x 9 x 115
    • 1 x 5 x 115
    • 1 x 8 x 95
    • 1 x 8 x 85
    • 1 x 10 x 65
  • Asst. #1B – band-assisted Chin-ups (superset with press)
    • 1 x 5 x BW
    • 1 x 5 x BW
    • 1 x 5 x BW
    • 1 x 4 x BW
    • 1 x 4 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

I knew going into this cycle that I was pushing my luck with my Press weights, but I did it anyways to see what I could see. I’ve not been able to really hit more than the required reps — I try for more, it doesn’t happen. Tried today to get 4 and just couldn’t. Tried to push-press it out, no. Gave it 15 seconds of rest then went back, no. So I need to reset. And I figure why not… just reset now for next week. Yeah, unorthodox, but why waste the time? If I’m barely hitting min reps, next week won’t be all the fruitful. Plus, if I’m working on my (bench) pressing form, might as well fix things here too — lighter weights will help.

Doing the math on things… my present working max is 165. Given today was truly 150 for 3 reps, that’s a pretty good indicator of where I really am. So doing the math on things, recalculating my working max (i.e. 90% of my 1RM), that puts it at 140 (comparing 5RM to 5RM). So I just plug that into my tracking spreadsheet, let it do the calculations… and geez… it feels like a HUGE step backwards — 25#. That’ll take a while to overcome again. But, if I’m better off for it in the long run, fine.

In other news… the band-assisted chins are useful. I like that and think that will help me further along my way and be less strain on my joints until everything can build up to it.

Upright rows… I forgot how much I love that exercise. But I must remember to keep the bar close to the body, almost rubbing right up and down it, to keep my shoulders happy.

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