2014-09-12 training log

I just don’t look forward to back day. It just feels like a bunch of assistance exercises. I dunno… maybe all the time spent doing 5/3/1 and how every day involved a major movement then assistance work. Who knows… maybe I’ll try to get back to that somehow, but if I do, I suspect I may need to also get back to a more 5/3/1-style split so there’s a bit more recovery time in there. Or could be as simple as putting squats on Monday, bench Wednesday, and deadlift Friday, but I dunno…. I’ll think about it.

And today, I also changed it up a bit. I realized that hyperextensions aren’t really doing anything more than following what Paul wrote in the eBook. I figured what I could actually use more of would be some shoulder work. Not like delt work, but things say for the rotator cuff and other shoulder health things. So today for lack of a better thing, I did face pulls, but I’ll be looking into what I need most. Should be more useful for me and my shoulders.

Other big thing was trying to think more about pulling from my back. That is, from the elbows to my hands? They don’t exist. All pulling comes from the back muscles working to pull at the shoulder, to pull the elbow. The elbow only moves because the back muscles moved it — no biceps, no forearms. At least, that’s the way I visualized and tried to move.

Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
  • Wide, Neutral-grip Lat Pulldowns
    • 130 x 8
    • 130 x 8
    • 130 x 8
    • 130 x 8
  • Barbell Shrugs
    • 155 x 20
    • 155 x 20
    • 155 x 20
    • 155 x 18
    • 155 x 18
  • Face Pulls
    • 40 x 15
    • 40 x 15
    • 40 x 15
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