2016-11-04 training log

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.


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

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