2018-09-11 training log

/ hsoi

Bench continues to do well, hitting a top set of 250×7 and a rep PR.

What gets me the most is it wasn’t too long ago I couldn’t move this weight for anything because of the pains in my arms. I’ve been able to manage that pain, so I’m really happy to be moving this weight now in general, but also setting new PRs with it.

Played with my setup a bit. Saw a video from EliteFTS (which of course now I can’t find) on dealing with unracking the bar solo on bench press. I don’t use a spotter so I’m always unracking by myself, but there were a few tips in here that I thought were quite useful. One big one is setting up a little further in — so instead of the bar being over my eyes, it’s getting more over my nose or mouth. Thus there’s barely any horizontal distance I have to move the bar out of the hooks into position. I’m still playing with it (this was the first session), but I’m digging it — tho it felt a little weird. Seems obvious now, but apparently wasn’t. 🙂

Everything else was just the supplemental and assistance work.

One thing that bugged me tho was the pushdowns. Even tho it was a really light weight, my left elbow wasn’t having it. I did some, allowing my hand to go from supinate to neutral a bit, which helped ease some stress. But I’m feeling that I just need to eliminate extra triceps work. I’ll probably have SOME light biceps work, some. But I think triceps work outside of the bench press and press work I do just has to go away entirely for a while. Ah well.

5/3/1 (5th cycle, leader-2, 5/3/1+PR sets)

  • Bench Press
    • bar x 10
    • 110 x 5
    • 140 x 5
    • 165 x 3
    • 195 x 3
    • 220 x 3
    • 250 x 7 (rep PR)
    • 165 x 10
    • 165 x 10
    • 165 x 8
    • 165 x 6
  • Bent-over Lateral Raises (superset with bench warm-up sets)
    • 25e x 12
    • 25e x 12
    • 25e x 12
    • 25e x 10
  • DB Rows (superset with bench work sets)
    • 95 x 12e
    • 95 x 12e
    • 95 x 10e
  • Curl-Grip Pulldowns
    • 90 x 10
    • 120 x 15
    • 120 x 15
    • 120 x 8
    • 120 x 8
  • 1-hand supinated grip Pushdowns
    • 30 x 15e
    • 30 x 15e
    • 30 x 15e
  • Cross-Body Alternating DB Curls
    • 20e x 20e
    • 20e x 20e