2018-10-26 training log

/ hsoi

Today was pretty awesome. 2 great rep PRs.

It’s 3+ week, so the work-up was to 185. 5 reps there came pretty easily and set a rep PR.

Then I planned to do 1 Joker set of 195×1. But I did tell myself, for a challenge, if it felt good to take 2 then take it. Well, it felt so good I took 3! The only reason I stopped was Jokers are to be 1-3 reps. And that sets a nice rep PR at 195. Consider as well that about a month ago I set an all time PR of 200×1, so getting 3 @ 195? Yeah, 200 won’t stand for long.

My whole plan this 3’s week was to set myself up well for the 1+ week (in 2 weeks). Next week is a 5’s “light” week, and I anticipate the 1+ week should go quite nicely. It’ll be tough, but I’m looking forward to it.

In other news…

One thing I noticed as I re-watched the video was my sticking point seemed to involve my head. That is, I stuck and my head was still back and not through the arms/bar. I noticed this as I was working and strove to ensure I pushed my head through either at the sticking point or ideally just before it so I wouldn’t stick. It did seem to make a difference, but it also exposed some weakness — not 100% sure where yet, could be my triceps (I’ve notice issues on bench lockout too, so starting to suspect that). Thus going down on the reps in my down sets. but no biggie, all good. Just more things to improve upon.

Back work – the neutral grip does seem to be helping. Huzzah.

I did have to cut a little short today: no hex DB holds, no bike. I have an early morning meeting to get to.

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Press. 195×3 top set. Great session. . Bar x 10, 85×5, 100×5, 125×3, 145×3, 165×3, 185×5, 195×3, 135×10, 135×10, 135×5. . 3+ week. Jokers. Superset face pulls during warmup. Medium width neutral grip cable rows during work sets. Finish with wide grip lat pulldowns. No hex holds nor bike – got an early morning meeting to make. . Ha ha ha! Top work set is a rep PR of 185×5. I planned on a Joker of 195×1, but I told myself if it felt good take 2. It felt so good I took an easy 3 (another rep PR)! Only stopped since Jokers are to be limited to 3. I like where this positions me for 1+ week. . Noticed on Press technique that my sticking point was worse if I didn’t push my head through at or just before the sticking point (watch 185’s reps). Worked on that during down sets, and that exposed some muscle weaknesses. More work. . Neutral grip back work seems better for my elbow. Plus, sleeping on me right side or back and not having a night’s worth of pressure on it seems to be helping too. . . . #gym #press #militarypress #pr #ignitefitnez #liftlocal #wendler531 #531

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5/3/1 (7th cycle, 3+/5/1+, Joker Sets)

  • Press
    • bar x 10
    • 80 x 5
    • 100 x 5
    • 125 x 3
    • 145 x 3
    • 165 x 3
    • 185 x 5 (rep PR)
    • 195 x 3 (Joker set, rep PR)
    • 135 x 10
    • 135 x 10
    • 135 x 5
  • Face Pulls (superset with press warm-up sets)
    • 85 x 15
    • 85 x 15
    • 85 x 15
    • 85 x 15
  • Neutral grip cable Rows (superset with press work sets)
    • 150 x 10
    • 165 x 10
    • 180 x 10
  • Wide-grip Pulldowns
    • 90 x 10
    • 145 x 12
    • 145 x 12
    • 145 x 9