This was a very good session.

No arm pain.

The cue I’m using is “CRUSH!”. This reminds me to crush grip the bar. I’m telling it to myself at the top of every rep, and trying to make sure that happens on every exercise that involves hands gripping something (vs. say squats or leg extensions).

That’s giving me a tight grip, then rigid wrists, and it radiates all the way down. The elbows rotate inward, the scapula in and down, the lats engage. Oh yes. This is what’s needed.

Everything is tight, rigid, solid. And yes, NO pain at all today, which is awesome.

I HAVE to constantly remind myself, but so far, so good.

Anyways, this ends week 1 of just a solo run. I’ll be away from the gym next week (the rest will be good), and will start with week 1 again when I return.

2/fail.

RP Powerlifting, Strength Cycle, cycle 2 week 1

• Incline Bench Press
  • bar x 10
  • 135 x 5
  • 175 x 3
  • 205 x 9
  • 205 x 7
  • 205 x 6
• DB Bench Press (paused)
  • 50e x 10
  • 75e x 10
  • 75e x 8
  • 75e x 7
• Neutral-grip Pulldowns
  • 105 x 10
  • 155 x 12
  • 155 x 10
• DB Lateral Raises
  • 35e x 9
  • 35e x 8
• DB Hammer Curls
  • 25e x 10
  • 45e x 10
  • 45e x 8