Today was solid.

Worked up to 235×9, which is a rep PR. Bench is going well, and I’m happy about that. Technique feels good, still working on little things with it, but all in all very happy.

Supplemental work is what it is. Lat raises are fine. DB rows feel good. Extra bench work is giving me more opportunity for technique work. Pulldowns with 1 minute rest. But then, a small change.

I was doing rope-pushdowns superset with hammer curls. Well, given my growing elbow tendinitis, I need to change up a bit. Biggest thing is doing less work just so I don’t inflame it more. But I also want to do things to bring more blood flow to the area. So:

• 1-hand reverse grip “push”-downs. The supinated hand should be a better position.
• Light weight, more reps. Just work for pump/blood-flow.
• Don’t go to failure or go too much; just get some pump
• Restrain myself – just 2 sets of higher reps is enough.
• No superset, so things don’t get as stressed.

It felt good.

Despite my desire for arm (esp. biceps) work every gym session, I am going to drop such work from my squat and deadlift days, just to alleviate the work/irritation.

Makes me start to think back to the notion of how little work can you do and still make progress…

5/3/1 (5th cycle, leader-1, 5/3/1+PR sets)

• Bench Press
  • bar x 10
  • 110 x 5
  • 140 x 5
  • 165 x 3
  • 180 x 5
  • 205 x 5
  • 235 x 9 (rep PR)
  • 160 x 10
  • 160 x 10
  • 160 x 10
  • 160 x 8
• Bent-over Lateral Raises (superset with bench warm-up sets)
  • 25e x 10
  • 25e x 10
  • 25e x 10
  • 25e x 10
• DB Rows (superset with bench work sets)
  • 95 x 10e
  • 95 x 10e
  • 95 x 10e
• Curl-Grip Pulldowns
  • 90 x 10
  • 120 x 15
  • 120 x 14
  • 120 x 11
  • 120 x 8
• 1-Hand Reverse Grip Pushdowns
  • 30 x 30e
  • 30 x 20e
• Cross-Body Alternating DB Curls
  • 25e x 15e
  • 25e x 15e