Finally.

Broke through my long-standing plateau with the pressing… at least, technically. Been stuck at 12 reps on the AMRAP for a while, got 13. Feel good to have broken through. But is it really a break-through? or just a good day? Next week will tell.

I didn’t do DB Rows. Something’s feeling weird in my lower back. It started yesterday, feels better today, but still not awesome. B rows really tax my lower back because that 350-Method makes for a LOT of reps (each side), and DB Rows involve a bit of a twist to get a full range — so my lower back gets a good workout here. I didn’t feel like making anything worse (since it does feel like it’s improving), so I did cable rows instead. But I’ll tell you…. I didn’t feel I got as much out of the cable rows as I did the DB rows — education moment. I’m not sure if it might be the sets/reps, or the exercise itself. I’m tempted to do cable rows again next week with a slightly lighter weight to try to have a more apples-to-apples reps-to-reps comparison. But in the end, tho I don’t care much for DB Rows, I’m learning that really high-rep DB Rows seem to do something for me.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

• Overhead Press
  • bar x 5
  • bar x 5
  • 60 x 5
  • 75 x 4
  • 90 x 3
  • 110 x 2
  • 125 x 1
  • 115 x 13 (AMRAP)
  • 115 x 6 (50%)
• Dips (350 Method)
  • BW x 14
  • BW x 11
  • BW x 8
• Chin-ups
  • BW x 5
  • BW x 5
  • BW x 5
  • BW x 3
  • BW x 3
• Cable Rows (350 method)
  • 110 x 20
  • 110 x 15
  • 110 x 11
• DB Curl (350 Method)
  • 25e x 18
  • 25e x 15
  • 25e x 13