2016-08-09 training log

A solid day, but had a precarious moment.

I knew I’d have no problem with the top set this morning, as I’ve moved heavier weight and hit the 10-rep threshold, so I knew today would be no problem. That is… until I unracked the bar.

As soon as I unracked on the last set, the bar started to slip. It was simple: sweat.

I thought my hands were pretty dry, all things considered. I say that because it’s like 110% humidity right now, and at the time I’m at the gym there’s no A/C, no ventilation, no air movement, so it’s pretty stifling in there. Plus, it’s warm, humid, and so I just sweat profusely (everything is drenched by the time I leave). Still, I dry my hands as I can, but I guess the layer of sweat built up on my palms pretty quickly. I unrack, the bar moved, YIKES! I should have racked, dried, and continued. But no… I just kept going. It went alright, got the reps, but for sure I was primarily focused on not dropping the bar so I noticed other technique slipped. Which tells me — my technique is improving, but it’s not “part of me” yet, especially in the leg-drive area. So, in the end I learned something. I’ll take that.

Also, I didn’t wrap my wrists until later on. It started intentionally, then I was in the groove of not wrapping so I forgot. And my wrists felt alright! I’ve been working on improving my posture — especially my typing — because for sure that’s been a contributor to my wrist and hand pain. I’m actually not sure I want to fully drop the wraps, but at least I might defer them to just heavier sets.

Otherwise, things went generally well. Upped the weights on some assistance work, fair progression.

I also weighed in at 230 this morning — dropping carbs is a great way to debloat yourself. šŸ˜‰ Going to stick with this and see how much more I can shed. I’m still eating carbs, just not being as stupid as I have been.

5/3/1 Simplest Strength Template

  • Bench Press
    • bar x whatever
    • 95 x 5 (warmup sets superset with band pull-aparts)
    • 120 x 5
    • 145 x 3
    • 165 x 3 (work sets superset with neutral-grip pull-ups)
    • 190 x 3
    • 215 x 10
  • Incline Press
    • 130 x 8 (sets superset with neutral-grip pull-ups)
    • 150 x 8
    • 170 x 6
  • Cable Rows
    • 110 x 20
    • 110 x 15
    • 110 x 12
  • Shrugs
    • 215 x 20
    • 215 x 16
    • 215 x 12
  • V-bar pressdowns (superset with curls)
    • 45 x 20
    • 45 x 20
    • 45 x 20
  • Hammer Curls (alternate, across body)
    • 25e x 20
    • 25e x 17
    • 25e x 15