2018-06-15 training log

Today was good. I really missed pressing so I’m glad to be back at it.

It also feels like pressing is going to be good to my shoulders and upper back, regarding my pain issues. I do have to be mindful — I can’t ego lift here, I have to ensure head through and that the shoulders shrug a bit at the top. But precisely that is what should be helping me out (vs. say a press with a nice layback that’s basically like an upright incline (bench) press).

I admit some confidence issues here. I haven’t lifted heavy in too long. I haven’t pressed in ages. When I started the 5’s PRO I felt the 5’s might be too much come the 3rd (1+) week. On paper it worked: if I can 1RM 195, 5 repping 165 should be cake. Sure enough it was, but still… I had confidence issues. Which is also kinda silly because what’s the worst? I miss. But that’s also the thing: I shouldn’t miss, especially this first cycle — everything should be easy. Mostly if I did fail it would be pointing to not starting out correctly. But hey, so far so good!

I didn’t do split squats today. My MRI for my knees is later today, so why push it.

I continue to enjoy lying triceps extensions, with my head off the bench and the bar going back behind my head — great stretch, and it feels really good.

Anyways – first cycle of getting back to heavier lifting and 5/3/1-based methodologies down. Next week starts the 2nd part of the 6-week cycle: squat and deadlift go up 10#, press & bench press go up 5#, but everything else remains in terms of exercises and approach (still 5’s PRO and all that). I will say that depending on how the knee stuff goes with the doctor, I might wind up changing a little bit; we’ll see. But the plan is to stay the course.

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

  • Press
    • bar x 5
    • 70 x 5
    • 85 x 5
    • 105 x 5 (was in a nice groove, kept going for 2 more reps)
    • 130 x 5
    • 150 x 5
    • 165 x 5
    • 85 x 10
    • 85 x 10
    • 85 x 10
    • 85 x 10
  • Bent-over Lateral Raises (superset with press warm-up sets)
    • 12e x 15
    • 12e x 15
    • 12e x 15
    • 12e x 15
  • Normal-grip Pulldowns (superset with press work sets)
    • 130 x 12
    • 130 x 12
    • 130 x 12
  • Lying Triceps Extensions
    • 70 x 12
    • 70 x 12
    • 70 x 10
  • Slant Board Sit-ups
    • 22 x 15
    • 22 x 12
    • 22 x 9

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