Wendler 5/3/1 program, cycle 20, week 1
- Work Set – Bench Press (working max: 240#)
- 2x5x45 (warmup)
- 1x5x160 (work)
- Assistance – DB Incline Press
- 5 x 10 x 40
- Assistance – DB Rows
- 2 x 25 x 45
- 100 rep work – JM Presses, BB Curls
Sometime during my warmups my left shoulder felt funny, like bad funny. Nerve? I felt weak all up and down my left arm, and things just didn’t feel right. I still managed to hit 7 reps @ 205, but it just didn’t feel right. Plus I think because of that I compensated by moving in a different plane and angles. It was rather evident when I did the inclines, so I stopped short on everything else this week because I didn’t want to risk any problems.
Haven’t done incline anything since I started lifting again a couple years ago. I had no idea what angle, what weight to use… so I put it at a 45 degree angle and tried 40’s. That wasn’t too bad, tho it’s kind awkward getting the weight into position (probably worse due to the shoulder issue). 40’s weren’t bad, I think I’ll go 45 and that’ll probably be enough for a while. Since I haven’t done inclines I need to find my right groove and do things like ensure I don’t flare my elbows, which was all to easy to want to do.
Apart from the shoulder tho (which feels much better as I write this), it felt good. I’m getting a better groove with foot placement, tuck/arch, and technique. So here’s hoping this cycle progresses well.