2018-04-19 training log

So this is an interesting day.

The templates have it that the last 2 days of week 3 are very light days. Light weights, very low intensity, and just triples across the board (tho assistance can get a little bit of normal work). It’s a mild deload ahead of next week’s hardest week of the cycle. We’ll see how it pans out.

So to that, nothing really to report. Just went in, did the work, got out. Took me maybe 40 minutes including my warmup.

That said, 2 things did come out of it.

First, as I mentioned on Tuesday, I want to play with my grip width during benching. Tons of veteran advice that a narrower grip is easier on the shoulders and will enable longevity benching, tho maybe not the highest numbers. That’s ok, as I’ll never set a world record, but should still be able to (someday) achieve my personal goals — and that someday can only happen if I can keep healthy shoulders and all this weird pain stuff under control. But what would be right? As it is now, my normal-width grip is ring-fingers on the rings, so I thought to try an increment and put my pinkies on the rings. I found some stuff out there giving some more measured guidelines: measuring distance between the outer-edges of my acromion process, mulitply by 1.5, and viola that’s the width then between the inside edges of the index fingers. I checked it out this morning and guess what? It basically puts my pinkies on the rings. So I’m going to try that tomorrow; it’s another very light triples day but still I can feel the mechanics. I intend to do it next week as well, just going forward. I’m sure there’ll be some effect on things given I’ve been working up so far with a different technique, but that’s ok — I want to see how it goes and what data I can collect.

Second, I do need to get back to working on flexibility so when squatting I can do so with straight wrists. The bent wrists is back to putting pressure on wrists, elbows, everything, at least until I’m warmed up. Today I did the simple “eagle claw” grip thing and put my pinkies under the bar and it felt much better. So while I don’t like the eagle claw grip, I may have to go with it for now as a management trade-off.

Anyways, good things can still come from light days.

RP Powerlifting, Strength Cycle, week 3

  • Competition Deadlift
    • 135 x 3
    • 185 x 3
    • 225 x 3
    • 240 x 3
    • 240 x 3
    • 240 x 3
  • 45º Back Raise
    • BW x 3
    • BW x 3
    • BW x 3
  • Pause Squat
    • bar x 5
    • 135 x 3
    • 150 x 3
    • 150 x 3
    • 150 x 3
  • Stair Calves
    • 65 x 10
    • 65 x 10
    • 65 x 10
  • Slant Board Situps
    • BW x 10
    • BW x 10
    • BW x 10

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