2016-12-16 training log

/ hsoi

Fine day.

Pressing went really well. 6 reps @ 165 is a nice rep-PR, and really makes me wonder if 185 is do-able next week. šŸ™‚

Gave me some other thoughts towards the future, but really, the focus of today was pressing well and thinking about next week. I’m very excited. Feeling good. Need to continue to put emphasis on rest and recovery.

5/3/1-based program

  • Press
    • bar x whatever
    • 75 x 5
    • 90 x 5
    • 110 x 3
    • 130 x 5 (should have been 3, but I just kept goingā€¦)
    • 150 x 3
    • 165 x 6 (6RM PR)
  • Arnold Press
    • 45e x 10
    • 45e x 10
    • 45e x 10
    • 45e x 10
    • 45e x 10
  • Chest-supported DB Row
    • 45e x 12
    • 45e x 12
    • 45e x 12
    • 45e x 12
    • 45e x 12
  • Straight-arm Lat Pulldowns
    • 60 x 12
    • 60 x 12
    • 60 x 12
  • Cable Lateral Raises
    • 20 x 12e
    • 20 x 12e
    • 20 x 9e
  • Machine Triceps Extensions
    • 85 x 15
    • 85 x 15
    • 85 x 15
  • DB Curls (alternate, neutral-to-supinated hand while curling)
    • 35e x 12
    • 35e x 10
    • 35e x 8 (then ran the rack, for kicks)