2016-12-13 training log

I’ll chalk up today as a 78% day — what it should be, with only a dash of pain.

Yes, my shoulder/arm pain was minimal today, which is great news! A little bit of ache happened, but it’s no where like it has been. I’ve been working on massage, stretching, posture, and I’d like to think it’s been helping.

And so today I was able to crank out 7 reps at 240 lb. which was great! That’s where progress should be. I’m still taking the 5/4/3/2/1 rep approach (tho I clicked into habits and did 3 with 185). But really, I’m happy.

Assistance work continues to be oriented towards me thinking more about the muscle, moving via muscular contraction not the body working in concert to get the weight moved through space. It’s such a different approach.

But anyways, I’m happy. Looking forward to my testing next week. I’m going to strive to be conservative and get what I get. Even if I don’t PR, so long as I can perform well and not have the pain get in the way, I’ll be happy.

5/3/1-based program

  • Bench Press
    • bar x whatever
    • 105 x 5
    • 130 x 4
    • 160 x 3
    • 185 x 3 (whoops, should have been 2 but whatever)
    • 210 x 1
    • 240 x 7 (7RM PR)
  • Incline DB Press
    • 50e x 10
    • 50e x 10
    • 50e x 10
    • 50e x 10
    • 50e x 10
  • Cable Rows
    • 135 x 12
    • 135 x 12
    • 135 x 12
    • 135 x 9
  • Shrugs
    • 215 x 13
    • 215 x 13
    • 215 x 12
  • Pressdowns
    • 65 x 12
    • 65 x 12
    • 65 x 9
  • BB Curls
    • 65 x 12
    • 65 x 10
    • 65 x 7

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