2013-09-11 training log
Remember – like a bodybuilder
Wendler 5/3/1 program, cycle 23, week 2
- Work Set – Press (working max: 155#)
- 45 x 5 x 2 sets (warmup)
- 65 x 5
- 80 x 5
- 95 x 3
- 110 x 3 (work)
- 125 x 3
- 140 x 6
- Assistance – Press
- 95 x 10 x 3 sets
- 95 x 9
- 95 x 7
- Assistance – Seated Rows (superset with all pressing)
- 75 x 10 x 10 sets
- 75 x 15
- Assistance – Wide-grip lat pulldowns
- 100 x 10 x 3 sets
- And I superset the pulldowns with 30x20x3 of some tricep pressdowns with an EZ-bar, so my hands came to my sides
- And then did like 25xbarx3 with an empty EZ-bar for a little biceps pump
- Foam Rolling
Pressing went fine. I was actually of a pretty clear mind today so the lifting went pretty well. I’m getting myself to push a little more, keeping my whole body tight, refining technique here, so things are getting better. It may detract from my numbers a bit as I use some effort to set up better, but that’s fine.
On the assistance work, I have to remember to work this like a bodybuilder — build muscle. Push those reps hard. Don’t just focus on the concentric but also really give work to the eccentric (if the negative helps with building muscle, work it). Full range of motion, squeeze at the peak, and all that good stuff.
For whatever reason I opted to do a little arm pumping at the end. Normally when I do tricep pressdowns I use the rope attachment, and that keeps my hands in front of me. But I was lazy, there was already an EZ-bar attachment on the pulldown/pressdown station, so I went with it. My hands were about shoulder-width apart, so when I got to the bottom of the movement my hands would be, in essence, at my side. Lock out, and boy, that whole movement really changed things. I felt a ton of burn in my rear shoulder area. Not sure of what muscles precisely that was, but think about it… stuff like stiff-arm pullovers? This was essentially that at the peak, so I felt it some in my lats too. Dang… hurt so good. then just some empty bar curls for a wee bit of biceps pump (curls for the girls), and that was that.
Main thing? remember to treat the assistance work like a bodybuilder.