I’ll take today. PR of 290×1.

1+ week, and Jokers. Work up went alright. That weird groove change last week was gone, but I did a small technique change. My left shoulder still isn’t too happy and I noticed I could get tighter. I normally set up putting my hands on the bar then working my shoulders into position. This time I worked on getting my shoulders as tight as possible THEN putting my hands on the bar. That served to get me a bit tighter, my shoulder a bit more stable. That was helpful

Still, on the 270×4 top set (which was as rep PR too) I hit the left face-saver bar, and again on the 290×1 (all time PR). It’s just the issues with the shoulder.

Thankfully, this strength cycle isn’t much longer – maybe another 1-2 cycles at most. I’m just going to milk it as long as I can, smartly. Like today, just feeling what I did I opted to call it and not do the down sets and put any extra wear and tear on my shoulder. I am doing more work on recovery, so let’s just take the PR and move on.

All in all, a good day.

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

• Bench Press
  • bar x 10
  • 115 x 5
  • 140 x 5
  • 170 x 3
  • 215 x 5
  • 240 x 3
  • 270 x 4 (rep PR)
  • 290 x 1 (all time PR)
• Face Pulls (superset with bench warm-up sets)
  • 85 x 15
  • 85 x 15
  • 85 x 15
  • 85 x 15
• DB Rows (superset with bench work sets)
  • 100 x 10e
  • 100 x 10e
  • 100 x 10e
• Stationary Bike
  • 10 min