2018-09-06 training log

A good day. 5+ “light” week, with a rep PR of 395×9. This is solid progression.

Dialed back the belt squats a bit. Again, trying to reduce some of the inflammation to my knees. Plus, a couple changes. Trying to stay more upright to put more quad emphasis. And I’m trying to move slower, because of my knee issues — I need a little warm up, so I do some bodyweight, then the first couple reps are much slower as my body adjusts to the stress. Just how it goes.

Dialed back reverse hypers just a bit too, for the work reduction factor. I did try using 2 legs today, but it was still a no-go. Sigh. Someday.

Upright rows went well. I was wary because of the elbow, but it was feeling good. Didn’t push crazy, but did some work. And the curls I opted to drop back on this as well. Lower the weight, up the reps, drop down the rest period (1 minute). Again, just trying to get some blood flow to the area, but not kill myself.

Not a bad day.

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

  • Deadlift (superset with band pullaparts)
    • 185 x 5
    • 230 x 5
    • 280 x 3
    • 300 x 5
    • 350 x 5
    • 395 x 9 (rep PR)
  • Belt Squat
    • bw x 10
    • 135 x 10
    • 180 x 10
    • 225 x 10
  • 1-Leg Reverse Hypers
    • 90 x 20e
    • 90 x 20e
    • 90 x 20e
  • Upright rows
    • 45 x 10
    • 95 x 5
    • 135 x 10
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
  • 1-Arm Cable Curls
    • 35 x 20e
    • 35 x 12e
    • 35 x 12e