2013-10-04 training log

It was a good day.

Wendler 5/3/1 program, cycle 24, week 2

  • Work Set – Bench Press (working max: 225#)
    • 45 x 5 x 2 sets (warmup)
    • 95 x 5
    • 115 x 5
    • 135 x 3
    • 160 x 3 (work)
    • 180 x 3
    • 205 x 7
  • Assistance – Barbell Incline Press
    • 135 x 10/10/7/7/6 x 5 sets
  • Assistance – Pull-ups (superset between each pressing set)
    • BW (band-assisted) x 5/5/5/5/5/5/5/5/4/3/3 x 11 sets
  • Assistance – DB Rows
    • 60 x 10 x 2 sets
    • 60 x 15

Overall, it was a good day. I remembered to bring a second device with me so I could video myself, then proceeded to forget to video anything. 🙂 But I did remember to bench in the squat “rack” instead of on the proper bench because I want to get used to that positioning. Mainly, get used to it, so when I try some Joker Sets and push towards 1RM’s, I can better handle fail if it comes to that point. But when I did my inclines, I used the proper incline bench. I’m going to see doing that in the squat “rack” will be more beneficial because as it is now trying to unrack really comes from an awkward position and my shoulders….

Which for all their feeling good and stronger recently, just didn’t feel it today. Maybe it was all the pull-ups, because they certainly made everything feel like crap today. Just felt really irritated at my elbow, at my shoulder. Don’t know why, but the pull-ups seemed to be involved. *shrug*

Anyways, overall I felt good. If I can crank out 7 @ 205, I feel good about striving for an all-time PR during Joker Sets next session.

4 thoughts on “2013-10-04 training log

  1. I always bench in the rack when I am pushing up towards my max. It makes me better able to handle the mental part because I know if I try and fail I wont look like a dork dumping the weights! I cant believe you failed to video!!!

    • Trouble is, this isn’t a real rack. It’s half rack? one of those inclines with pins, then a rail out at the bottom. Nothing adjustable. The pins end up being a little lower than the proper bench, so it’s a little more work to unrack, but if I did fail a little lower I could rack it better than on the proper bench. The one thing tho is the rails… if I totally fail and have to roll it down my torso, at least I have those. But again, no adjusting… so I’ll still be rolling along my body until it gets to my legs, and then I can “drop” it onto the rail.

      That’s the only thing I don’t like about the gym I go to: lacks a proper power rack.

      Yes, I’ll be in the garage one of these days.


      but $2000 is a lot of money right now… and I’d lose out on a lot of other useful equipment.

      Still, the half-rack is better than the regular bench press bench, if I do fail. So the real solution? Don’t fail. 🙂 Never miss a weight, right?

      • smallville gym has this awesome rack that is very adjustable. I have never seen one like it anywhere else but it is truly made for every lift. I use it every day and love it! That being said, I cant for the life of me remember who makes/made it 😀 but it is awesome!

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