Mon, 4 Sept 17
Upper I
Today I was supposed to work up to a heavyish single on log and then work back down to get in more volume than last time I did log 2 weeks ago. While my biceps almost doesn't bother me at all, I knew that doing heavy log cleans would probably not be smart so I jumped ahead a week and did the same plan, but with incline bench instead of log. Alternatively I could have gone to Iron Strong and done log off of jerk boxes, but I want to train it with the clean so I opted for switching exercises. Besides that, the only thing I had to modify was going a little lighter on rows and some of the assistance work at the end.
Incline Axle Bench Press
12x70
8x120
4x160
2x210
1x235
1x250
1x265
2x3x240
6x210
No pain in my biceps, but I was starting to get a little shwifty with my positioning on the bench due to fatigue as I worked back down so I let that be my guide for when to stop my sets.
Supinated Grip Axle Rows/Close Grip Axle Bench
10x120/10x210
10x120/9x210
10x130/8x210
Rows felt pretty good as long as I focused on using my back and not my biceps to initiate the movement. CG bench was more difficult than last time I did incline bench ass a primary, but my total incline volume was about 1,200 lb more this time so I wasn't really worried about it.
Double Arm DB Curls/L. Raise/W. Wipers
20x10/20x10/10ea x BW
2x{20x15/15x15/10ea x BW}
No pain in my bicep on curls, just a much earlier pump and more fatigue on the right than the left. I have also been doing AROM elbow flex/ext, isometric elbow flexion at different angles and with different hand positions, and very light biceps and triceps work once or twice a day since Saturday.