Finishing deload week. Elbow sleeves are good things.

So it’s just deload week, nothing really to report.

My arms are feeling better, but I’m not out of the woods. I do believe the elbow sleeves are helping, because man — warmth. Things to increase and maintain increased blood flow to the area is useful. I’ve also been rolling a lacrosse ball over my arms (biceps, forearms, elbow, triceps) while I work during the day (e.g. taking a break to think about something, or while attending a meeting).

When I start back into things next week, I will have an adjusted program, with choices made to try to contend with the arms. For example, I’m not going to be doing as many pulldowns in a week. Instead, I’ll be trying face-pulls as a pressing superset exercise. Plus, I am going to try straight-arm pulldowns so I can still get some lat work but hopefully minimize impacts to my arms. I will also call audibles, such as I intend for my “big assistance” exercise to still be 5 sets, but if I have to go 3 to avoid problems then I will. And while I have an approach set up, if I find out some new exercise isn’t helping (or is hurting), then I’ll change up.

Onwards.

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

• Press
  • bar x whatever
  • 70 x 5 (superset with band pull-aparts)
  • 70 x 5
  • 85 x 5
  • 85 x 5
  • 105 x 5
  • 105 x 5
• Close-Grip Bench Press
  • 155 x 10 (sets superset with curl-grip pulldowns)
  • 155 x 10
• Face Pulls
  • 90 x 15
  • 90 x 15
• Lateral Raises
  • 20e x 12
  • 20e x 12
• Lying Triceps Extensions (superset with curls)
  • 65 x 12
  • 65 x 12
• Close-grip EZ-bar Curls
  • 65 x 12
  • 65 x 12