2018-10-26 training log

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.

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

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