2014-03-26 training log

Based upon Paul Carter’s LRB-365 and Base Building

  • Squat
    • BW x 10
    • BW x 10
    • bar x 5
    • bar x 5
    • 125 x 5
    • 155 x 4
    • 185 x 3
    • 215 x 2
    • 245 x 1
    • 185 x 10
    • 185 x 5
  • Stiff Leg Deadlift
    • 185 x 8
    • 185 x 8
    • 185 x 8
  • Leg Press
    • 135 x 15
    • 135 x 15
    • 135 x 15
    • 135 x 15
  • Lunge
    • BW x 10e
    • BW x 10e
    • BW x 5e
  • Standing Calf Raises
    • 30 x 15
    • 30 x 15
    • 30 x 15
  • 10 minutes elliptical

This was pretty good. I’m happy to be working my way back up with squats. Geez… I never thought I’d use the words “happy” and “squats” in the same sentence. 🙂

I realized I haven’t used a belt in a long time… few months? I’m OK with that. Once I get to a point where things are a struggle beltless, I’ll add the belt and keep going up.

The 245 went up pretty easily, so I’m going to continue upping the work-up weights by another 10#. Just going to keep doing that until I find my level. The 50% weight I upped by 10# as an audible (planned on 175) and happy I did. I think I’ll stay here for a little while tho, given I only got 10 reps.

Everything else went alright for the most part. I did stop lunges early because my legs were so exhausted by that point, I found myself wobbling too much and my ankle isn’t worth the risk.

One thing I thought about tho…..

Frequency.

When I was doing 5/3/1, I found that 4x week (typical 5/3/1 program) was too much. I tried a spell doing 2x week, and that was too little. That whole adaptation/supercompensation curve thing that Rippetoe talks a lot about in his books, in terms of trying to time recovery and when to work again. But it’s not even so much about number of times per week, but how often you hit whatever you’re working. On 3x/week 5/3/1 I was actually hitting upper body about every 5 days, and lower body about every 5 days. On this LRB setup, I’m hitting things about every 7. Granted, I’m hitting upper body every 4 days, but it’s a different setup (pull vs. push; whereas 5/3/1 was always push as a main, and pull assistance). Lower body is once every 7 days.

Is this enough for me?

I don’t know.

It’s too early to tell because I’m still working up from the injury — the weights I’m using aren’t fully pushing me yet. Plus I figure I can’t really get a handle on things until I’ve been with it for at least 3-6 months. I mean, sometimes you can tell much faster, but so far with this I can’t know for sure yet. And in some respects, I think that’s a good sign. I do like what I’m doing, it’s a good change, a different challenge — I mean, only 1 minute of rest between sets is kicking my ass. 🙂

But it’s something I think about as an interesting variable.

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