This past Saturday was the 3-class day at KR Training, so I was up at 4 AM, in bed by midnight, and was on my feet all day (my iPhone tracked me at 15,000+ steps). Very long, physical, tiring day. I slept most of Sunday. Even this morning, I woke up feeling like I couldn’t sleep any longer but I’m still pooped. Still, to the gym I went. Oh, and my calves are wicked sore, and that soreness is radiating up into my right hamstring — even still this morning.

I felt better as the session wore on, but it was a bit slow. Inclines went OK. DB bench was strong. But after that I felt that since I’m still in a recovery hole from Saturday’s classes, I cut things down. No flies, only lat raises. For sure I’m dragging this cycle out longer than I should without a break, but I’m fine with the auto-regulation right now due to how things will be for me over the rest of this month — it will work out, and I’ll allow myself to regulate like this so I can keep pressing through.

That said, I am going to change programming a bit. I think the biggest thing I’m curious about is getting back to flat benching. But I admit I’m not sure what I want to do. Part of me wants to keep this same basic structure, just change some things up, like going to flat bench and then DB inclines. But part of me wants to do a bigger switch, like 4-6 weeks of Basebuilding then running a Strong-15 Short Cycle. Or yes, even going back to 5/3/1 but keeping it stupid simple, like Boring But Big or Triumverate. I’m not sure yet, but I need to make up my mind soon.

• Incline Press
  • bar x 10
  • 125 x 5
  • 145 x 4
  • 165 x 3
  • 185 x 2
  • 205 x 1
  • 225 x 1
  • 235 x 1
  • 195 x 10 (AMRAP)
  • 195 x 5 (50%)
• DB Bench Press (pause at bottom, get the stretch)
  • 40e x 10 (warm)
  • 60e x 8 (warm)
  • 100e x 7
  • 75e x 12
  • 45e x 19
• Press
  • 125 x 10
  • 125 x 7
  • 125 x 8
• DB Lateral Raise (tri set)
  • 20e x 12
  • 20e x 12
  • 20e x 12 (plus some burns)