2018-10-19 training log

A good day.

Work up was to a top set of 190, where I got 4 reps – Rep PR. Then I went for a Joker set of a single at 200. Got that.

What was great about this to me is 2 weeks ago I did 190 for a Joker and it was a grinder, and then today I get it for 4. And 3 weeks ago I worked up to 200 on a very light work-up trying to conserve energy for that top set. But then here I’m putting all out and get 200 in a fatigued state. So that’s some nice progress.

Face pulls continue to be a little nicer for my elbow, and a nice change of pace. I also opted to try swapping out barbell rows for some medium-width neutral grip cable rows instead — and the neutral grip feels better on my elbow, and also felt a lot more in my lats! So I’ll probably stick with the cable rows for a bit.

All in all, a pretty good day.

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Press. 200×1 top set. Great session. . Bar x 10, 80×5, 100×5, 120×3, 150×5, 170×3, 190×4, 200×1, 135×10, 135×10, 135×8. . 1+ week. Superset face pulls during warmup. Medium width neutral grip cable rows during work sets. Finish with wide grip lat pulldowns, hex DB holds, 10 min stationary bike. . Too much fun. Rep PR with 190×4, then a Joker single of 200×1. Work up went well and it wasn’t too long ago 195 was my 1RM. I hit 200 3 weeks ago on a light work up, and 190 on a Joker 2 weeks ago was tough. So to hit 190 for 4 then 200 for 1 today in a fatigued state? Yeah, that’s progress. . Swapped neutral grip cable rows for BB rows; wanted to see if the grip change would be nicer on my elbow. So far so good. . . . #gym #press #militarypress #pr #ignitefitnez #liftlocal #wendler531 #531 #🤘 #itsgottabethehair

A post shared by John Daub (@hsoisauce) on

This weekend I’ll determine exactly what I want to do going forward.

5/3/1 (6th cycle, anchor, 3+/5/1+, Joker Sets)

  • Press
    • bar x 10
    • 80 x 5
    • 100 x 5
    • 120 x 3
    • 150 x 5
    • 170 x 3
    • 190 x 4 (rep PR)
    • 200 x 1 (Joker)
    • 135 x 10
    • 135 x 10
    • 135 x 8
  • Face Pulls (superset with press warm-up sets)
    • 80 x 15
    • 80 x 15
    • 80 x 15
    • 80 x 15
  • Medium-width neutral grip cable rows (superset with press work sets)
    • 135 x 10
    • 150 x 10
    • 165 x 10
    • 165 x 10
  • Wide-grip Pulldowns
    • 90 x 10
    • 145 x 12
    • 145 x 9
    • 145 x 8

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