I’ll chalk up today as a good day. 3-rep PR at 175#.

The arms haven’t been feeling 100% so I did modify today: just press, no superset; do the lat work after; don’t bother with supplemental work. It helped a bit, but for sure I’m going to take next week as a deload to get some rest. I do want to work some, but just proper light deloading.

Pressing went well overall. Worked up to 175×3 which is a 3-rep PR. Things felt strong and good.

Pulldowns were then modified to be faster; basically only 1-minute rest between sets, so I didn’t have to do as much nor go as heavy.

Dumped the pushups and shrugs, just to reduce the load. I’ve actually been wondering about this, that I might up the “after top set work” (e.g. do FSL for 5×5 instead) and just leave it at that for the additional supplemental work. We’ll see, as I have some time to think about how I need to adjust stuff to help manage my arms.

Then everything else just was assistance work, no big deal.

So, things are progressing generally well. This is technically the end of the 5th cycle, and while progress is slowly as expected, it’s still moving along decently enough that I reckon I should get at least 2 more cycles out before a need to reset, and hopefully more.

• Press
  • bar x whatever
  • 75 x 5
  • 90 x 5
  • 110 x 3
  • 140 x 5
  • 155 x 3
  • 175 x 3 (3 rep PR)
  • 155 x 6
  • 140 x 9
• Lat Pulldowns (pronated grip, to chest)
  • 115 x 12
  • 125 x 12
  • 135 x 12
  • 135 x 12
  • 135 x 10
• Front Plate Raises (all the way above head)
  • 25 x 35
  • 25 x 20
  • 25 x 12
• Skullcrushers
  • 70 x 12
  • 70 x 12
  • 70 x 12
• Hammer Curl
  • 45e x 10
  • 45e x 10
  • 45e x 7