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. 😉 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
- 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