I've procured a Swiss bar. Felt good to go a session without tricep extensions.
I'm doing 5/3/1, four days a week. I'm not going to miss max effort dumbbell work.
Swiss bar press:
125 x 5
140 x 5
160 x 10
> Had a few more in me, but not looking to exhaust myself right now. I actually wasn't sure by the end of it whether I'd done 9 or 10, so I did an extra rep just to be sure. It might have been 11 but I'm counting it as 10.
Fat Gripz Swiss bar press:
125 x 10
115 x 10 x 4
> Underestimated this. 115 is the weight to proceed from.
Chin-ups:
10, 10
> Switched to v-handle because it feels better on my shoulder.
V-handle chin-ups:
8, 7, 6, 5, 4
> Aiming for 50 total reps in as few sets as possible. Trying to work toward 5 x 10.
External band rotations
> 15, 15
Fun day. Was in and out of the gym fast. I bet my recovery is going to be kick-ass now that I don't have to deadlift the weight up every press set.
Yeah, I read about that in the 5/3/1 manual. I'm going to give it a try tomorrow since my shoulder got achy last time I benched regularly, but if it's not happening then I'll just save it for assist work and count on my recovery having progressed since then.
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