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.

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Bench Press. 290×1. Top set. PR. . Bar x 10, 115×5, 140×5, 170×3, 215×5, 240×3, 270×4, 290×1. . Superset facepulls, DB rows. 10 min bike. . 1+ week. Top work set of 270×4, for a rep PR. Then a Joker set of 290×1, which is an all time PR. Left shoulder still unhappy (see how I hit the face-saver?). Bench groove reverted to normal, but I did change set-up to get my shoulder blades tighter; good change. Opted to Jack-Shit the rest of the session to minimize annoying my left arm & shoulder. . I love the “Bloom County” comic strip. For whatever reason, Bart Savagewood benching 290 always stuck in my mind since I was a kid. Maybe as some unattainable yet attainable thing. Fun to have hit it, tho I’ll never have a chin like him. . . . #gym #benchpress #pr #ignitefitnez #liftlocal #wendler531 #531 #bloomcounty #bartsavagewood #opusthepenguin #billandopus

A post shared by John Daub (@hsoisauce) on Nov 6, 2018 at 4:56am PST

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