2017-03-28 training log

On paper, an 80% day. To me tho, a -10% day.

On paper the day is a good one. Things went up, progress was made. But I just didn’t feel great about it.

Bench work was unstable. I just couldn’t get my lower body to fire, to be tight, to have drive. Things just felt all over the place and it manifested in wasted energy and lost reps. I’m not 100% sure why things sucked, but they did. Did not make a rep PR.

The one thought is the rows. I’m doing them with an EZ-bar and a pronated/overhand grip, just for variety. That pull involves more biceps than a neutral grip. I felt my biceps getting a little irritated, not unlike the prior issues I had before, tho certainly not quite the same. Given what I was feeling, that may have been at the root of the instabilities. Hard to say. On the last 2 sets of rows I switched to free handles and a neutral grip and felt more back and less biceps recruitment. I’ll probably stick with the neutral grip.

But otherwise, things are what they are.

  • Bench Press (superset cable rows)
    • bar x whatever
    • 105 x 5
    • 130 x 5
    • 155 x 3
    • 180 x 3
    • 210 x 3
    • 235 x 7
    • 210 x 11
    • 180 x 11
  • Cable Rows
    • 100 x 12
    • 110 x 12
    • 120 x 12
    • 130 x 12
    • 130 x 12
    • 130 x 12
    • 130 x 12
    • 130 x 12
  • DB Bench Press (superset with Kroc rows)
    • 75e x 10
    • 75e x 10
    • 75e x 10
  • Kroc Row
    • 50 x 10e
    • 50 x 10e
    • 50 x 27e
  • DB Upright Row
    • 25e x 15
    • 25e x 15
    • 25e x 12
  • Overhead Rope Extensions
    • 60 x 13
    • 60 x 12
    • 60 x 8
  • EZ Bar Curl (narrow grip)
    • 55 x 15
    • 55 x 14
    • 55 x 11

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