I don’t know where my head was at…. but it wasn’t in the gym.

Wendler 5/3/1 program, cycle 25, week 2

• Work Set – Bench Press (working max: 230#)
  • 45 x 5 x 2 sets (warmup)
  • 95 x 5
  • 115 x 5
  • 140 x 3
  • 165 x 3 (work)
  • 185 x 3
  • 210 x 5
• Assistance – Face Pulls (superset with bench press warm-up sets)
  • 30 x 15 x 5 sets
• Assistance – Close-grip Bench Press
  • 120 x 10 x 5
• Assistance – T-Bar rows (superset with the close-grips)
  • 90 x 10 x 5
• Seated Cable Rows
  • 90 x 10 x 3
• Rope-handle pressdowns with 20# for a bunch of reps, then EZ-bar curls with an empty bar for ?? reps
• Foam Rolling

I have no idea where my head was at today. It just wasn’t there. I felt asleep early on the couch, woke up just enough to migrate to the bed, then slept hard until the alarm woke me up. What? 9 hours of sleep? And even then I wanted more. Not sure what’s up, but there we go. And in the gym, I was awake and functioning, but just not “there”. I just went through the motions… all the benching felt weird, wobbly, but I just pressed on (pun intended). *shrug* These days happen.

I am trying a new organization of exercises, trying to help my shoulders and arms. I’m being stricter about my face pulls, which should help my shoulders warm-up.

And the t-bar rows… never done those before. But the gym has a “bicycle handle bar” that goes on the end of the bar. Put that on, throw 2 45# plates on, put the other end of the bar in a corner, and there you go — t-bar rows. First time I moved it, I was surprised at how little range of motion I got before the plates hit my chest. I was skeptical. But after adjusting my positioning a bit, then ensuring to really squeeze at the top and work strictly through this, I gotta say I’m sold. I haven’t felt my back worked like that in a long time, so that was cool. I’ll keep with these for a while. I don’t know tho if I want to up the weight a bit and stay in the 6-10 rep range, or keep the weight where it is and go for like 10-15 reps. I’m kinda leaning towards more reps (maybe 8-12).

Anyways, that’s that. My head was floating in the ether somewhere, but the effort seemed good.