And cycle numero 3 starts. This is also the third and last month of the 3-month challenge, therefore, my Boring But Big assistance exercises will bump up to 70% training max. Definitely much more difficult. Today was press day and so my assistance was the bench. Also, today I decided that I’m going to try going to the gym in the morning versus coming home after work. Usually I get to the gym before 8 and stay until 9:30 / 10:00 depending on how late I get there.
Press: 5×70, 5×80, 5×90
Getting pretty heavy. It was a workout just getting the bars off the rack. I didn’t use a barbell and loaded plates since someone was in the squat rack so I decided to use the preset ones (what are these called??). Hoodie probably didn’t help with shoulder mobility when I was raising the bar over. Lower back was getting sore for some reason- not sure if I’m arching too much.
Boring But Big 70%
Bench Press: 3x10xBar + 1010/8/7/6 x 115
So, again, my right tri’s and lats were burning while my left tris and lats were practically unaffected. I noticed that when I lower the bar, my right forearm wasn’t going down perpendicular to the floor. It seems as though I may be tucking too much on the right side while I have my elbows flared on the left. This obviously causes a load imbalance and also loading of different muscles from each side. I stood to correct this on the latter sets and tried to just avoid the tucking for now and try focus on making my form symmetric.
These felt heavy. I’m not sure if the bench drained my ability to pull, but I definitely much heavier when chinning.
Curls: 3x10x30 + Tricep pushdown: 1x10x30, 2x10x35 + Face pull: 3x10x25
I increased the weight on the tricep pushdowns, they’re way too easy now and I wanted some more resistance. I’m not sure how I feel about increasing the curls yet. Unfortunately, I’m using the “preset” barbells and so I can’t load 5 lbs on them easily. And I also don’t want to be the jackass curling a normal barbell inside a squat rack. The face pull felt significantly better. I used parallel foot stance instead of staggered and leaned back a little so my body was at an incline. First off, this took out back involvement completely. This helped quite a bit because before I would have lower back aches when doing these. Second, instead of pulling upward at a slant, I, instead, pulled the rope straight to my face. Felt the anterior delts getting worked good.