Exerbabble for 4-5-7

Today’s workout:

RDL:
3 @ 95 lbs
3 @ 185 lbs
3×5 @ 235 lbs (+10 lbs)

Alternating Sets:
One-Arm DB Shoulder Press: 3 @ 20 lbs; 10×4 @ 40 lbs (+1 rep, all sets)
Wide-Grip Pull-up: 9×2, 1 @ BW (+1 rep, first nine sets)

Glute-Ham Raises: 3×5 @ BW

current bodyweight: 162 lbs (-.6 lbs)

Ten sets isn’t as easy as it sounds. Okay, maybe it doesn’t sound easy. I had to focus a lot of my attention on keeping my spine neutral, rather than bending to one side for leverage. My abs were firing like crazy.

There was a woman doing squats with 95 lbs. Quarter squatting, rather. I didn’t say anything, because I’d rather she squatted, than not squat at all. Her stance was good, her spine was neutral, and she didn’t have much forward lean. All she needed was some depth and she’d be on her way. Moreover, I was doing glute-ham raises, and I don’t think that would impress anybody who has never done them. I actually felt it in my gastrocnemius. This doesn’t entirely surprise me, as I know the gastrocnemius is a weak knee flexor.

Oh, and the RDLs were fine. Not sure whether to add more weight or to start a rep progression. I think I can handle more.

Adjustments: Hit 10×5 for presses. That’s going to be hard. I missed the last set of pull-ups, so as much as I’d love to hit 10×3, I’ll just hit triples for as many sets as I can. I really do wonder whether this progression will work. If I hit 10×5 @ 40 lbs, will I really be able to do 10×3 @ 45 lbs? There’s no sense in doing 10×6, as I’d probably use the 40 lbs for the 6×6. And stuff.

I’m not sure whether to add reps to glute-ham raises, or try to go slower and work on form. Yeah. Work on form.