2018-09-21 training log

That’s a good way to end the week.

Rep PR of 185×4. I actually had a 5th in me but on rep 2 I felt that weird thing in my neck and opted to not push it. The neck thing is simple: posture issues. Posture is at the heart of a lot of my problems. I know why it happens: day job is unrelenting right now, I’m not unhappy but wearing out — so as the day goes on, slumping over happens. It adds up. I struggle against it, and well… I just have to keep working at it.

Rows I cut back on. As I would row, the elbow pain felt a little more acute so I did some work but dropped it back. The pain isn’t getting any worse, and I’m trying things to help it improve. I’ve been skeptical of flossing, but I’m giving it a shot because why not. I need to remember I have the bands tho and do it 2x/day if I can — it’s just not part of routine yet, not on my radar to do.

But otherwise, felt good today. Looking forward to the deload next week, and what’s ahead.

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

  • Press
    • bar x 10
    • 80 x 5
    • 100 x 5
    • 115 x 3
    • 145 x 5
    • 165 x 3
    • 185 x 4 (rep PR)
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • Bent-over Lateral Raises (superset with press warm-up sets)
    • 25e x 12
    • 25e x 12
    • 25e x 12
    • 25e x 12
  • Barbell Rows (superset with press work sets)
    • 185 x 8
    • 185 x 8
    • 185 x 8
  • Wide-grip Pulldowns
    • 105 x 10
    • 145 x 12
    • 145 x 11
    • 145 x 8

and then I did some plate pinch grips: 2 10# plates smooth sides out, pinch with fingertips, hold for 20 seconds, switch hands, switch back, switch back, then rest for a minute or so, repeat. Just because.

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