2014-08-20 training log

I can’t quantify if I’m stronger, but I am more adapted to the workload (which of course leads to strength improvements, in this case).

Whereas last week kicked my ass, today was much better. Squats were completed with good form. After the last set of deadlifts I didn’t realize it was the last set and I was still readyt to do more. No pausing on the leg pressing. So I’d say I’ve improved in terms of adapting to the workload. So that’s good.

Squats went well. If I’m understanding Base Building correctly, the 3 models aren’t a means of progression but rather a means of finding a model that works for you that allows you to progress. So you don’t do model 1, then 2, then 3, rather you start with 1 and if it works for you and you progress on it then just stick with it; if you see no progress, try model 2 and see if that template provides the proper stimulus to allow you to progress, etc.. So while within the model, once it gets really easy, then you stick with the model and just up the weight. How easy? Well, once it starts to feel easy, stick with it a couple more weeks — make sure you didn’t just have a 10% day, make sure you really have milked it, make sure there isn’t perhaps some progression still left in there (maybe small, but still something). If it is really solid and easy and remains so after a couple weeks, up the weight and keep going.

So in that vein, squats I think may wind up with a bump in a month or so. The 175 5×5 is feeling really good, but I know I haven’t tapped it out yet. I probably started lighter than I was capable, if I can handle it this well so quickly. But that’s fine; better to start light and have progress.

On deadlifts, halfway through I realized I had just been doing the movement, not applying C.A.T.. So the last 2 sets were done that way, and I just have to not forget to apply that principle to my deadlifts.

All in all, felt alright today. Happy.

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 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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