2014-05-30 training log

Yes, I’m itching to move on.

Based upon Paul Carter’s Base Building – Mass cycle

  • Neutral-grip pull-ups
    • BW x 2
    • BW x 2
    • BW x 2
    • BW x 1
    • BW x 1
  • BB Rows
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
  • Meadows Shrugs
    • 55e x 12
    • 55e x 12
    • 55e x 12
    • 55e x 12
  • Wide, Neutral-grip Pulldowns
    • 100 x 12
    • 100 x 12
    • 100 x 12
    • 100 x 12
    • 100 x 12
  • BB Curls
    • 60 x 8
    • 60 x 8
    • 60 x 8/3/3 (RP)
  • I know I shouldn’t be doing pull-ups given my past shoulder issues. But I’ve been wondering if alternative grips might help. The gym has a place where you can do neutral-grip pullups… can’t vary the width, but it’s OK for me, slightly wider than my shoulder with. Sometimes I will do one pull-up there just to see (as a part of my warm-up), but today I just kept going. Nothing major, but to me the larger accomplishment is 1. no shoulder pain, 2. no band-assistance. So sure, I only got a handful of reps, but at least it was all me.

    Anyways, since I did that on a whim, I adjusted the rest of the session accordingly.

    But what really distracted me was thinking about what’s next.

    I’m wanting to try Paul’s Strong-15, the full 9-week program. I know at this stage it’s best to do things “as written”. Of course, across Paul’s eBooks, there are 3 “as-written” for the Strong-15, and even then there are more variations. But the main 3 I look at is the one in LRB365, and then the 2 3-day templates in Lift-Run-Bang (“traditional” and “man-maker”).

    I like the 2 man-maker approaches because I think it’ll be novel to try squat and deadlift on the same day. But I have to admit, the past some weeks of having a “back day” doesn’t always thrill me — I like the dedication to the back, but I really like having one main lift each day (out of squat, bench, deadlift, press), and that doesn’t happen with a “back” day. So I like the man-maker approach, but one thing I see in that is something I’ve been thinking about for a while: frequency, and the whole adaptation/super-compensation curve stuff. When I was doing 5/3/1, that’s a program designed around 4-days, but you can do it on a 2 or 3 days/week setup, just means that every Monday isn’t bench press day (it will rotate). No problems, really. I tried 4-days/week and that was too much for me (tho today, with my potential ability for more rest, maybe it could work). 2-days did not work at all, and 3-days worked out well. And even tho I only did a particular movement every 9-10 days, I was working that part of the body every 4-5 days. That seemed to work out well for me for making progress.

    So back to Paul’s programs. Most of it has things worked once a week, which feels too spread apart for me. But I could do something like the “traditional” layout, with his optional 4th day of light pressing, make it a 3xWeek thing, and could that get similar results?

    I have been doing Paul’s stuff for a while now, and I do feel it’s working OK… but I haven’t been doing it on a strength-building cycle. So, I don’t know.

    While I am so prone to think too much about stuff… I think what will be best is to just shut up and follow the program as written. I know this. I just can’t help but think about things. Try it out, get more familiar with the way Paul does things, and see how it works for me. It may not work, and it’s better to know that, than to always fall back to the same old thing because who knows — it may work out better!

    I will probably follow the LRB365 setup.

    So next week, I’m going to adjust my routine to figure out working maxes.

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