Yes, I really missed pressing.

It’s a challenge. It’s a lot of fun. It’s tough. It’s probably the lift I need the most technique work on, but I’m getting there.

Yes, today I focused on crush-grip, but it’s also very important for the whole body to be tight and rigid. A big help? Clench the butt. I eventually remember to do that, but I need to do it from the unrack. One thing that I started doing that helped? Clench the butt before I unrack the bar — it worked as a good reminder.

I was unsure about the 5’s PRO, but I’m feeling better about it now. Things are settling in, I’m getting the groove.

next week — technically the “1’s week” should be interesting to see how it goes.

Things of note from today:

Pressing was fine. Just happy to be there again. BBB sets feel very light and easy, but I’m leaving it alone — it’s easy now, it won’t be in the coming weeks.

Bent-over raises. I usually hate these, but I’m kinda liking them. I find myself moving the weight by focusing on contracting the upper back muscles, and while I don’t get exhausted, I do get a bit of work. It’s actually kinda been fun.

Pulldowns. On the last set, someone had taken one of the little 5 weights from the stack. I didn’t notice until I was a few reps into the set and noticed it felt easier; didn’t worry about it. But that’s why the weight went down.

Split squats. Forget it. Tried, but the knees aren’t having it. I did some bodyweight squats instead, just to get ROM and some movement. I do have that appointment with the orthopedic doc on Monday. We’ll see how it goes.

Lying Triceps Extensions I’m really enjoying. The lighter weight feels better on my elbows, but the longer range of motion makes up for it. Plus it is more work; feels like it’s hitting things better.

5/3/1 (Based on: Forever, BBB, 5’s PRO

• Press
  • bar x 5
  • 70 x 5
  • 85 x 5
  • 105 x 3
  • 120 x 5
  • 140 x 5
  • 155 x 5
  • 85 x 10
  • 85 x 10
  • 85 x 10
• Bent-over Lateral Raises (superset with press warm-up sets)
  • 12e x 12
  • 12e x 12
  • 12e x 12
  • 12e x 12
• Normal-grip Pulldowns (superset with press work sets)
  • 130 x 12
  • 130 x 12
  • 125 x 12
• Split Squats (superset with press BBB sets)
  • BW x 5e
  • bw x 10 (converted to bodyweight squats
  • bw x 10
• Lying Triceps Extensions
  • 65 x 12
  • 65 x 12
  • 65 x 12
• Slant Board Sit-ups
  • 22 x 12
  • 22 x 12
  • 22 x 10