2016-10-04 training log

This was good. Solid.

Bench work-up went well. I continue to find it fascinating how the tighter you are, the lighter the weights feel. I had one set where my setup was awesome and after unracking things felt so light. I wasn’t able to achieve that same awesome setup, still good just not as awesome, so something to continue to work on.

I’m getting the weight on the assistance work dialed in. Inclines where they should be, the lat-pulldowns between pressing sets are working well. Shrugs have lower weight but better form. All in all, things are good.

Very happy with today.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Bench Press
    • bar x whatever
    • 100 x 5 (warmup sets superset with band pull-aparts)
    • 125 x 5
    • 150 x 3
    • 190 x 5 (work sets superset with neutral-grip pulldowns)
    • 215 x 3
    • 240 x 6 (6RM PR)
  • Incline Press
    • 135 x 10 (sets superset with neutral-grip pulldowns)
    • 135 x 10
    • 135 x 10
    • 135 x 8
    • 135 x 7
  • Cable Rows
    • 120 x 12
    • 120 x 12
    • 120 x 10
    • 120 x 10
  • Shrugs
    • 195 x 15
    • 195 x 15
    • 195 x 15
    • 195 x 10
  • Rope-handle pressdowns (superset with curls)
    • 55 x 12
    • 55 x 12
    • 55 x 12
    • 55 x 12
  • Hammer Curls (alternate, across body)
    • 30e x 12
    • 30e x 12
    • 30e x 12
    • 30e x 10
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