2016-07-22 training log

It just keeps going. Huzzah.

Pressing doesn’t hit that 10-rep threshold because it was THE one thing that had a true 1RM figured out. But I’m still hitting more weight, more reps, everything going up and progressing. So hey… great!

As well, my setup is getting better. One thing I did today was letting out just a tiny bit of air after I unracked the bar. That was ok and helped, but it was also bad because I did loose a little. Next time I’m going to try the opposite: start with maybe 90-95% air, then unrack, then give a slight inhale. It may be a little tougher to do right, but we’ll see. Point is, I’m finally getting a better setup with Press. I still have work to do on it, but it’s getting there.

A few other changes.

I’ve been feeling some elbow discomfort, so chins are just a problem. I don’t want to stop chinning, so in between sets I would just examine different grips and how it felt against my joints. In the end? Standard pronated-grip pull-ups. I also reduced my reps today, just by a couple per set, so I got some work but didn’t beat myself up too much.

Finally, extensions went back to a prior form. I used to lower the bar behind my head. Then I changed to lower to my forehead. But I’m going to go back to behind the head. To the forehead seems to cause me more elbow issues than behind the head. As well, to the forehead doesn’t give me as much range of motion — nor a consistent range of motion — because I’m trying to not bash in my forehead. When I go behind my head, the range is always the same because there’s a better index point for the bottom of the movement. It also didn’t cause me any elbow issues that I can remember.

So with that…..

To press forward another 3 weeks or deload?

I’m going to press forward, but I suspect 9 weeks will then require a deload before I go again (but I’ll make that call in 3 weeks).

I’m going to make only minor adjustments to the program. Everything’s generally working, so why change? My body hasn’t adapted, things aren’t slowing down, progress continues at a crazy rate, so don’t change anything. The minor changes I will make are like the above: changing pull-ups instead of chin-ups, changing my triceps work slightly, all to avoid aggravating my elbows. But that’s all the changing.

So, onwards!

5/3/1 Simplest Strength Template

  • Press
    • bar x whatever
    • 60 x 5 (warmup sets superset with band pull-aparts)
    • 75 x 5
    • 90 x 3
    • 115 x 5 (work sets superset with pull-ups)
    • 130 x 3
    • 145 x 8 (8RM PR)
  • Close-Grip Bench Press
    • 135 x 5 (sets superset with pull-ups)
    • 160 x 5
    • 180 x 5
  • V-Bar Pulldowns
    • 110 x 20
    • 110 x 16
    • 110 x 12
  • Face Pulls
    • 100 x 20
    • 100 x 18
    • 100 x 14
  • Lying Triceps Extensions (superset with curls)
    • 60 x 20
    • 60 x 15
    • 60 x 12
  • Close-grip EZ-bar Curls
    • 55 x 20
    • 60 x 12 (whoops! forgot to strip off the 2.5s!)
    • 55 x 12

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