The horror of getting to the gym and discovering you left your phone at home. 🙂

I did my best to remember what my plan and weights were. When I got home and looked at what I did vs. actual, it was close enough.

And while I didn’t have my music, at least the gym music was OK today. I think the Pandora station seed must have been Eminem, so things were passable today. I still wore my earbuds tho — universal sign for “don’t bother me”. LOL

Press itself was good. I was hoping 165×7 would have been a rep PR but it was just a tie for the same weight from some time ago. Still, it was good.

Biggest thing I remembered was that I was to work up to 185 today, so I based my weight guesses on that. My plan was 175 for 2 then 185 for 1 — that’s been my pattern with Jokers all week. But man, the 175 went up easy and I knew 185 would be cake. The 185 went up well, I felt good, so I went for 2. That went well. Very happy with that! My all time best Press was 195×1 set some weeks ago, so 185 for 2 after all that work? I’ll take it.

Mis-figured the weight on the pulldowns. No big.

FSL work I changed a bit. It should have been 130, but if there’s one thing I don’t like it’s weight values just shy of the next wheel: 130, 220, 310, 400, etc. I figured 135 would be no harm today so I did that and it was enjoyable.

Thing is, I’ve been feeling beat — this week has taken a bunch out of me, mostly due to the day job. I felt like jack-shitting today, but after the 185×2 I figured at least do the FSL. The I was going to scrap the arm work, but I’ve been wanting at least some biceps work to help with the irritation there. My original plan was to do the lying triceps extensions superset with empty bar curls — just AMRAP each set. Then as I got into this I thought “just do 1 set of AMRAP and call it”. But as soon as I started curling I thought “Nah, let’s do that 100 rep-inverse-time protocol” (where it’s 100 reps total; do as many as you can, then rest for the # of seconds equal to the reps remaining; then continue, and keep doing this until you total 100 reps). That actually wound up not just with a great pump, but my biceps felt really good — no doubt because of all that increased blood flow to the area. I may keep these.

Anyways, good day. Next week is “5’s” week, no PRs, no Jokers — intended to be a “light” week for some recovery. Looking forward to it.

5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)

• Press
  • bar x 5
  • 70 x 5
  • 95 x 5
  • 115 x 3
  • 130 x 3
  • 145 x 3
  • 165 x 7 (PR set)
  • 175 x 2 (Joker)
  • 185 x 2 (Joker)
  • 135 x 5
  • 135 x 5
  • 135 x 5
• Bent-over Lateral Raises (superset with press warm-up sets)
  • 17.5e x 15
  • 17.5e x 15
  • 17.5e x 15
  • 17.5e x 15
• Normal-grip Pulldowns (superset with press work sets)
  • 135 x 12
  • 135 x 12
  • 135 x 12
  • 135 x 12
  • 135 x 12
• Barbell Rows (superset with press FSL sets)
  • 165 x 10
  • 165 x 10
  • 165 x 8
• BB Curls
  • 45 x 100 (100 rep protocol)