Today went pretty well, all things considered. Not a +10% day, but a solid 80% day.

Pressing is progressing well. I was hoping for 6, but I knew that’d be a stretch — like it’d have to be a +10% day and everything dialed in just right. Still 5 is quite acceptable for my progression.

Everything else is just what it is.

One thing I got to thinking about during the session was my bench pressing and my arm pain. I am thinking that maybe… maybe next cycle, starting to use flat bench (again) as an assistance exercise. So incline press with the 5/3/1 progression, but then do 3-5 sets of 5-10 reps (25-30 reps total) of flat bench (instead of flies). It doesn’t even have to be all that heavy, just something to poke at it to see where my arm pain is in regards to bench pressing. If it goes well, I may keep at it as lighter, supplemental work for a while, then eventually back to making it a main movement. Just all depends how much pain there is.

• Press
  • bar x whatever
  • 80 x 5
  • 100 x 5
  • 115 x 3
  • 135 x 3
  • 155 x 3
  • 175 x 5 (5 rep PR)
  • 155 x 7
  • 135 x 10
• Lat Pulldowns (pronated grip, to chest)
  • 110 x 12
  • 120 x 12
  • 130 x 12
  • 130 x 12
  • 130 x 8
• Front Plate Raises (all the way above head)
  • 25 x 31
  • 25 x 19
  • 25 x 12
• Skullcrushers
  • 80 x 10
  • 80 x 10
  • 80 x 10
  • 80 x 10
• Hammer Curl
  • 45e x 10
  • 45e x 10
  • 45e x 8
  • 45e x 7