Deloading. Not much exciting to say. 🙂

But a few comments:

Accidentally tucked my feet more than usual while benching. That’s been a problem for me in the past because it really caused my butt to lift, but not so today. I think because I’m finding the direction of my drive is different — more up into my head, instead of up off the bench. That said, I’m not sure the tuck gets me as much. Still, was interesting to play with and I’ll probably continue to play with this a bit.

I am wondering if I may need to stop pull-ups for a bit. I think above all things they are what’s making my elbows hate life. Ugh. But that said, today I found that if I pulled my elbows in — as if I was trying to touch them together while pulling myself up — that seemed to make my joints not feel as stressed. I need to explore that a bit more. It’s not a huge change, not actually trying to touch them, just not letting them flare out, y’know?

To that, I also think I may ditch the overhead extensions for the same reason. Stupid elbows.

5/3/1 Simplest Strength Template

• Bench Press
  • bar x whatever
  • 95 x 5 (warmup sets superset with band pull-aparts)
  • 95 x 5
  • 115 x 5
  • 115 x 5 (work sets superset with neutral-grip pull-ups)
  • 140 x 5
  • 140 x 5
• Incline Press
  • 85 x 5 (sets superset with neutral-grip pull-ups)
  • 105 x 5
  • 125 x 5
• Cable Rows
  • 100 x 12
  • 100 x 12
• Shrugs
  • 205 x 12
  • 205 x 12
• Overhead Triceps Extensions (superset with curls)
  • 60 x 12
  • 60 x 12
• Hammer Curls (alternate, across body)
  • 25e x 12
  • 25e x 12