Today was really good.

At times the top-set feels so heavy, but then the back-off set just flies. It really gives a lot of creedence to the “over-warm-up” strategy (as Paul Carter terms it).

One thing I didn’t focus on as much was ensuring mind-muscle connection, fast/explosive concentric, slower eccentric, etc.. Most evident on pulldowns and DB presses. It wasn’t bad, but not as good as it could have been. I was in hurry today, so I think that made me feel rushed and so I was just moving through stuff.

But still, I got a good workout.

On the 100 reps, my body is adjusting to the torment and I can push a LOT harder through the pain now. This is good.

All in all, pretty happy with the template work.

Oh, and I’m now at 239. Woo! I’m back into the 230’s for my bodyweight. Progress is nice.

Based upon 5/3/1 for Powerlifting, off-season for mass

• Bench Press (superset with medium-rep lat pulldowns)
  • bar x whatever
  • 100 x 5
  • 120 x 5
  • 145 x 3
  • 185 x 5
  • 210 x 3
  • 235 x 2
  • 185 x 15 (drop set)
• Wide-pronated grip lat pulldowns (to chest)
  • 85 x 12
  • 95 x 12
  • 105 x 12
  • 115 x 12
  • 115 x 12
  • 115 x 12
  • 115 x 12
• DB Bench Press
  • 65e x 10
  • 65e x 10
  • 65e x 10
  • 65e x 10
  • 65e x 8
• Chest-Supported DB Row
  • 50e x 12
  • 50e x 12
  • 50e x 12
  • 50e x 12
  • 50e x 11
• Pushdowns (EZ-bar)
  • 35 x 100
• Face Pulls
  • 50 x 100