That was a little painful, but not how you’d expect.

Today was the first real day on the new program. Again, I’m following a template based upon the “Mass Building” template out of Paul Carter’s Base Building manual. It’s slightly modified to deal with some issues (e.g. shoulder pain), and I want to add some stuff to boost intensities (e.g. drop sets, rest pause, etc.).

Thing was… I spent the weekend taking a rifle class (write-up on that later) and got a little beat up over the weekend. For example, my right wrist, from being canted at odd angles throughout the weekend, was a little hurting this morning. Nothing I noticed — until 100+ lb. was pressing down upon it. Not a huge deal, but present. My knees also got a beating from kneeling and prone positions, so we’ll see how tomorrow’s leg session goes.

But all in all, today went good. I estimated weights well. Things moved well. All in all it went as I wanted. I did fail in one thing, and that was adding some of those intensity techniques. 🙂 My brain just isn’t in that mode yet so I forgot to do them. But I did add a 100-rep set of front plate raises at the end. I actually did 100 reps straight, which is really a mental game. Paul Carter recommends it for traps, Jim Wendler for shoulder rehab — going all the way over your head (arms straight up) instead of just above parallel. If that helps with my shoulder, great.

• Incline Press
  • bar x 5
  • bar x 5
  • 85 x 5
  • 105 x 4
  • 125 x 3
  • 155 x 2
  • 175 x 1
  • 155 x 9 (AMRAP)
  • 155 x 5 (50%)
• DB Bench Press (2-0-1-0 tempo)
  • 45e x 10
  • 45e x 10
  • 45e x 10
  • 45e x 10
  • 45e x 10
• Press Behind Neck (seated, smith machine)
  • 95 x 8
  • 95 x 8
• Seated DB Press
  • 35e x 10
  • 35e x 10
  • 35e x 10
  • 35e x 10
  • 35e x 9
• Front Plate Raise
  • 10 x 100