2013-12-11 training log

I’m more excited about what’s coming.

Wendler 5/3/1 program, cycle 26, week 2

  • Work Set – Press (working max: 170#)
    • 45 x 5
    • 45 x 5
    • 70 x 5
    • 85 x 5
    • 105 x 3
    • 120 x 3
    • 140 x 3
    • 155 x 4
  • Close-grip pulldowns (neutral grip, superset with warm-up pressing sets)
    • 75 x 15 x 5
  • Press
    • 105 x 10
    • 105 x 10
    • 105 x 7
    • 105 x 6
    • 105 x 6
  • Wide, pronated grip pulldowns (superset with additional pressing sets)
    • 105 x 12 x 5
  • Rope pressdowns (pin the elbows to the side)
    • ?? x 15 x 3
  • Hammer Curls (superset with pressdowns)
    • 30 x 10/8/8 x 3
  • Standing cable curls
    • don’t remember
  • Foam Rolling

Pressing itself went alright. Clench. Tight. It makes a huge difference. Air matters too. But I was happy with the 4th rep on my work-up because on rep 3 I felt like that was enough, but something told me I could get a 4th if I really put everything together and pushed to lock-out. I did, and it did. Happy with that.

Everything else was what it was.

In an effort to bring up my biceps, I read about an exercise where you use a high-cable attachment and well, the movement is like doing a double-biceps pose. Supposed to hit the short head better. Well, I can’t do the exercise because my arms are too long. I did a set with one arm at a time, but even then… I dunno. I think I’d be better off doing something like scott/preacher/spider curls instead. I’m trying to fight the right biceps exercises to hit things well enough. Good old barbell curls and db hammer curls are working nicely, and I think if I really want something more, hitting the preacher bench Larry Scott style (over the back, vertical arms instead of angled; spider curl) with a wide grip to get maximum pronation… that’s probably going to do what I want. but whatever. I’ll just keep experimenting until I find what I’m after.

But really… I was more thinking about what’s coming up: the 5/3/1 week. Starting Friday with squat. I’m going for 315, which will be an all-time PR for me, and it’ll be 3 wheels — quite a milestone, and 15# more than my last PR. I know I can do it, and that will be awesome. I’m really gunning that during this upcoming “week” to work up to true 1RM’s on squat, deadlift, and bench press (press, not really a concern), and let that total hit 1000#. I know it’s not a real total because it’s not a true meet, or even a mock meet. But it’s still a milestone to finally achieve, and I will have met a goal I set for myself. Of course, that means the next goal is 1100# right? or 1000# at an actual powerlifting meet. But no… my goals will shift in other directions once I hit the 1000. I’ll write about that some other time.

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