2016-07-05 training log

Good stuff.

Keeping the wrist wraps on until my wrists feel better; they help.

On the 5+ set, I had a lot left in me (could have gotten 2-3 more easily, and still had some in the tank), but trying to stick to the rule of 10-max and shutting it down. It’s in part for the discipline of the program: stimulate, don’t annihilate; work light; that I don’t need to kill it every session because it’s a week of recovery, rather get the volume over the course of the week given I’ll hit the general same areas twice a week; etc.. So far so good, but I just have to keep reinforcing the paradigm shift.

That said, overall felt very strong today. While I’m not tracking my pull-ups here, I am making progress on them too.

I feel good about the change-up on the assistance work, but it’s the first session so hard to really say. But keeping it to 1 minute of rest between sets is certainly helping on bringing things up and keeping my session times from getting stupid long.

I do think I’m going to bring a “first set last” approach in on the next cycle. I think a little more volume will be good.

Music: bunch of 80’s hair bands.

5/3/1 Simplest Strength Template

  • Bench Press
    • bar x whatever
    • 95 x 5 (warmup sets superset with band pull-aparts)
    • 115 x 5
    • 140 x 3
    • 150 x 5 (work sets superset with neutral-grip pull-ups)
    • 175 x 5
    • 200 x 10 (shut it down early)
  • Incline Press
    • 105 x 10 (sets superset with neutral-grip pull-ups)
    • 125 x 10
    • 145 x 10
  • Cable Rows
    • 100 x 20
    • 100 x 14
    • 100 x 12
  • Shrugs
    • 185 x 20
    • 185 x 20
    • 185 x 15
  • Overhead Triceps Extensions
    • 55 x 20
    • 55 x 14
    • 55 x 10
  • Hammer Curls
    • 25e x 20
    • 25e x 12
    • 25x x 10

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