2014-04-14 training log

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

  • Incline Press
    • 45 x 5
    • 45 x 5
    • 110 x 5
    • 130 x 4
    • 150 x 3
    • 180 x 2
    • 200 x 1
    • 155 x 14
    • 155 x 4
  • DB Bench Press
    • 60e x 10
    • 60e x 8
    • 60e x 7
    • 60e x 6
    • 60e x 6
  • Behind the Neck Press
    • 90 x 8
    • 90 x 8
    • 90 x 7
  • BB Upright Row
    • 55 x 15
    • 55 x 15
    • 55 x 15
    • 55 x 12
    • 55 x 11
  • Tricep Punchdowns
    • 70 x 40 (each arm)

A solid enough day.

I did try plowing through the reps… so close to 15. I actually went for a 15th rep but as soon as the bar was on my chest it was evident it was not coming back up. I thought I had it in me, I thought wrong. 🙂 So it was a big heave-fest getting it up. I did get it up, took a bunch of effort, and that took a lot out of me as you can see by the later weights. I was cleanly set to go up to 60’s on the DB bench pressing, but I think I lost a bit due to pushing it too far on the inclines. Oh well, I don’t feel bad about it, but I won’t count the 15th rep.

That all said, I think that all my injuries are fading pretty well. Ankle feels really good, shoulder feels good. I think my chest and back days are both settling in well, and just my squat/leg day needs to still come up some, to find really where my work weight is at. I don’t think I’m too far off from finding it, just not there yet.

I’ve been flipping through Paul’s 3 books working to absorb more of his philosophy. I have started thinking about longer-term plans now, as I emerge from this transition period. Yes, I really like Paul’s stuff. I loved 5/3/1, it really did a lot for me, but I cannot deny I felt more beat-up on the program — it’s a lot of lower-rep heavier lifting. It doesn’t have to be that way, of course, but that’s just me. Still, I love 5/3/1 and recommend it highly because it’s solid and well-rounded (principles, protocols, programs… all levels can use it, it’s just good stuff and it works if you do). It’s been fun switching to Paul’s work tho. Many same philosophies and principles as 5/3/1 (stands to reason, given Jim and Paul are friends and talk often about such matters), but certainly a different approach. And since I’m not in a pure strength-building mode, well… yeah, Paul’s stuff is fun to explore right now.

I’m thinking that once I get my weights where they need to be, I will take a trip on Paul’s specific programs, probably based around his basebuilding approach. I will readjust all my weights to match his programmed percentages, then try the 6 weeks of mass building, 1 off, 6 weeks of mas building, 1 off, then 5 weeks (or whatever it is) of basebuilding, then 1 off, then a “strength peaking cycle”, and well…. just see how it all goes. See how Paul’s protocols work out for me overall.

If nothing else so far I can say, I feel a lot less beat up. I do feel strong, but can’t really comment where my strength lies since 1. I’m not lifting apples to apples compared to what I did before (before it was all flat bench, now it’s all incline bench), 2. I’m still coming back up on things (e.g. squat). I can say I’m getting bigger. It’s quite obvious in the mirror that things are growing (huzzah, traps!). This is all good.

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