Missed my intensity press today, but still a decent day overall.
Press
230x4 (failed 5th), then 245x1
Notes: Just didn't have it today. Couldn't get in the zone. I've done 230x4 before, so was really hoping to get 5 after last week's 226x5 with more in the tank. Just didn't have it today though.
One thing I've learned about myself the past few months is no to worry too much about a missed rep in the press. The press, for me, is such a whiny little sensitive fucker. Minor fluctuations in recovery, focus during the set, or the slightest bit of getting out of the groove away from me on a rep, and that's it. This would have really bothered me even a couple months ago, but I'm ok with it now. I know my press is stronger than it's ever been, it'll show through.
Bench Press
333x5x5
Notes: Getting hard on rep 5 the last couple sets, but pushed through. PR for volume, almost matching my best ever 3x5, which is 335.
Chins
15,15,15
Notes: PR here too, finally got 15 on that third set.
Bis for the Guys
Alt DB Curlzzzz
60x10
Cable External Rotations
7.5+adder x 15 x 3
Then got an emergency massage. All week but especially since Tuesday, my back has been absolutely on fire. Erectors actually spasms Tuesday night while I was lying on my stomach reading. It wasn't an uncontrollable spasm, but still. That's never happened before. I've been rolling on the rumble roller, double lacrosse balls, and single lacrosse ball aggressively, and icing, all of which has helped quite a bit, but it was still pretty blasted despite all that. I need hands and friction on it. So got a 50-minute, ~40 of which was work on my back. Feels a lot better. I'm hoping I'm good for heavy squats and pulls tomorrow, got a big day on the agenda.