2014-08-13 training log

Ho-lee-wow.

Today was tough.

Was it because of the protocol? The diet? the lack of sleep? The minimal rest between sets? Squats and deadlifts on the same day? I mean, who knows… probably a little of all things. But wow, this is pretty killer.

I forgot my belt, but meh — nothing here really requires it. I do want the belt to help with technique reinforcement (as that’s part of the intend behind Base Building), but not a make or break thing. Besides, I had other issues.

The squat overwarmups were fine. Tried to ensure those were also done with CAT, tho of course as the bar got heavier you just went slower but still you tried. The 175 of course felt really light, but man… 5×5 in about 8 minutes (do a set, rest 60 seconds, repeat four more times), with a goal of trying to make the next rep more powerful and explosive and with greater bar speed than the prior rep? Oh yeah, that builds up on you. I got all the work in, but no question I started to slow down. I also found a few times that form would slip because I’d find myself “hitching” with say my butt going up but the back staying down, then I’d get through a sticking point and good morning things up. So yeah… lots of things to take note of as indication of progress over the coming weeks.

Deadlifts? Wow. That was intense. I don’t know how much deficit I used, but it’s one of the gym’s 45# plates so maybe 1.5″? I got all the work in, but wow… that was a lot of work. No question I’ll need time to get the bar speed up.

By then end of the deadlifts, then all the bending over to put 405# of plates away, I was knocked on my ass. Again, I strove to take no more than 60 seconds rest between all sets, so that keeps you moving and you do NOT fully recover between sets. I did NOT want to leg press, but I did. I only put a 45# plate on each side of the sled, but that was a struggle. I took numerous pauses during the sets to get a slight reprieve before pressing on.

I’ll adjust, I’ll adapt to the workload. It will come in time. But man… wow. 🙂

Based upon Paul Carter’s Basebuilding

  • Squats (model 1)
    • bar x 5
    • bar x 5
    • 145 x 5
    • 170 x 4
    • 200 x 3
    • 220 x 2
    • 250 x 1
    • 175 x 5
    • 175 x 5
    • 175 x 5
    • 175 x 5
    • 175 x 5
  • Deficit (45# plate) Deadlift (model 1)
    • 315 x 3
    • 315 x 3
    • 315 x 3
    • 315 x 3
    • 315 x 3
  • Leg Press
    • 135 x 20
    • 135 x 20

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