2016-08-23 training log

Not hot, but alright.

Yesterday wasn’t the best of days. Today was OK. I mean, I hit everything I expected to hit, but I just didn’t feel like setting the world on fire. Could it still be the sleep? The reduced carbs? Or… the kids seem to have come down with something, so could I be starting to get something? Hard to say. Public school systems start up this week, so I do expect the petri-dish-of-fun to be starting. You know… kids all go back to school, germs, no one washes hands, all the kids get sick, bring it home, parents get sick, they take it to the office, and for about the next month everyone is or gets sick to some degree. Hooray for the start of the school year!

But whatever…. just plow through it.

Biggest thing of note was pull-ups. Because of the aforementioned irritation of my teres major (or something in that area), I’m laying off the pull-ups this week. I need to do something, so I actually threw the band over the bar and did band pulldowns. Nothing intensive, but it’s something to give everything a rest and get a little pump in that area to help with recoup. Next week I’m going to try graduating things a bit, doing warm-up-level pulldowns during the main movement, then doing pull-ups during the big assistance movement. We’ll see how that goes for me.

5/3/1 Simplest Strength Template

  • Bench Press
    • bar x whatever
    • 110 x 5 (warmup sets superset with band pull-aparts)
    • 120 x 5
    • 145 x 3
    • 160 x 5 (work sets superset with band pull-downs)
    • 185 x 5
    • 210 x 10
  • Incline Press
    • 110 x 10 (sets superset with band pull-downs)
    • 130 x 10
    • 155 x 10
  • Cable Rows
    • 110 x 20
    • 110 x 20
    • 110 x 12
  • Shrugs
    • 215 x 20
    • 215 x 18
    • 215 x 14
  • V-bar pressdowns (superset with curls)
    • 60 x 20
    • 60 x 18
    • 60 x 14
  • Hammer Curls (alternate, across body)
    • 30e x 20
    • 30e x 15
    • 30e x 10