28 November 2018 - Upper Body W7D2 Bodyweight: 217.2lbs
Warmup (fire hydrants, rolling)
Bench (some TnG, some Paused) 4x5 255lbs, 1x4 255lbs (LSRPE 9.5)
Barbell Rows 5x5 235lbs (LSRPE 8)
Paused Close Grip Bench 5x5 225lbs (LSRPE 8.5)
Chin Ups 5x7 + Standing DB OHP 60lbs 5x5 superset
60sec side plank + stretches
BTN Press 3x12 barbell
Pretty much exactly where I want to be. Failed the last rep of my last set of the last session of 5s. Well, I didn’t actually fail it. I didn’t attempt it. Not having a spotter finally caught up to me.
Close grip was pretty smooth. Paused is fun but there’s a big dropoff in bar speed after the first 2-4 reps.
Rows felt fantastic thanks to (I’m assuming) the fire hydrants. If fire hydrants really are what’s making my SI joint feel good, then I’m going to do them every session, if not every day. I’ll be able to tell when I wake up if what I did the day before is helpful or not.
I got my 5x7 chin ups which is a volume PR I think. The last set of chins is always a challenge, but I haven’t missed a rep of chin ups in a few weeks. I’ll be working up to 5x10 (maybe just 5x9 idk) in the next few weeks.
Next bench day is Saturday, December 1. One of my best friends’ birthdays (he’s turning 21!). I digress. Right now I’m planning to start at 265 for my pause bench 3s. 245 for close grip 3s, 245 for rows, sets of 8 for chin ups, and I’ll probably stick around 145 for OHP.
I usually get way too far ahead of myself on stuff like this, but if my back feels this good all the time from now on, I’ll be infinitely ready (physically, I already am mentally) to squat on January 1. Fire hydrants seem like they’re the same thing as knee clams, but they’re completely different. You don’t realize just how many little muscles are in the hips until you a) look at an anatomical figure or b) hit the hips in as many different ways as possible.
There’s no throwing practice tomorrow, so I’ll have nothing to do tomorrow night. Except study. And I don’t want to spend my whole night studying. I may go to the gym and do a light jog and core and mobility so I can feel somewhat productive. Time to stretch and go to bed. Cheers boys