2016-05-13 training log

Who says Friday 13th is bad luck? It was a good day. πŸ™‚

Everything continues to go up. I bumped my weight up on close-grips to a single at 225, but it went up so easy. I thought about continuing to so singles, but nah… not my goal today. Then reps with 185 came on strong. Calculations put my 1RM on close-grips at 265. Very curious where my proper bench now lies, y’know?

The other thing I focused on was eccentrics. I wasn’t as focused on those last week so refocused my effort there. It makes such a difference. Whereas last week I was eccentric just enough to be controlled so I could put all into the concentric, today I was doing like 3-count eccentrics or more — just really slow. I didn’t get as many reps as last week, but oh I got much more work. The pump today was stupid, and like Arnold said: chase the pump. πŸ™‚

One more week on this particular program, then a deload week, then change-up. Thing is, I’m not sure what I’d want to change on my arm day — this is working really well for me. I might do some slight variations, like change the bar used on the pushdowns. I contemplated JM Presses as my main triceps movement but I’m not hip to doing that for heavy singles, so I might swap out extensions for medium rep JM Presses (e.g. 6-12). But really, I don’t expect as much change here as some other days.

  • Close-grip Bench Press
    • bar x 10
    • bar x 5
    • 145 x 5
    • 165 x 4
    • 185 x 3
    • 205 x 2
    • 225 x 1 (PR)
    • 185 x 13 (PR)
    • 185 x 6
  • Skullcrushers
    • 45 x 15
    • 55 x 12
    • 65 x 9
    • 65 x 6
    • 45 x 12
  • V-Bar Pushdowns
    • 45 x 13
    • 40 x 14
    • 35 x 17
    • 30 x 17
  • BB Curls
    • 45 x 15 (strict)
    • 55 x 12
    • 65 x 8
    • 95 x 4 (cheat)
    • 95 x 4
    • 95 x 4
  • Hammer Curl
    • 30 x 9
    • 30 x 8
    • 30 x 8
    • 30 x 8
  • Cable Curls
    • 55 x 18
    • 60 x 12
    • 65 x 10
    • 55 x 10

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