2014-10-27 training log


Two changes start today.

First, in the gym. Upped the weight. Model 2 seems to be working better for me than Model 1. I don’t recall Carter giving any guidelines about how much to up things, so I took a cue from Wendler and just went up 5 lbs. Overall felt good, and actually felt more like it’s where I should be, which tells me it was time to go up. Paul actually says on those +10% days that you can work up to your EDM if you feel like it, and I actually felt like it today but opted against it since I had enough changes for one day. Still, I have to remember to throw that in now and again when I’m feeling up for it.

I also changed how I did flies. I saw this video from Charles Polquin on “the right way to do flies”. Given he’s forgotten more than most people know, I figure there’s something to what he says. 🙂 So I gave them a try. He says to use 10% of what you can bench, so I went with what I thought was lower. While I could move that weight, my right shoulder didn’t like moving that weight through that particular plane of motion. So I dropped down the weight more to see if it was the weight or the movement. It’s the weight. I kept at it tho because while it wasn’t the happiest thing for my shoulder, it actually got better as I went along. There’s a particular way my mobility has been hindered in my shoulder, and this actually seems like it’s hitting the right stretch, the right place. I actually felt a lot better after doing it! So, I’m going to stick with the very light weight and slowly work my way up as my shoulder will let me, e.g. stick with the light weight, work up to 20 reps before upping the weight, etc.. We’ll see how it goes, but if it winds up bringing shoulder improvements, then awesome.

Second, my fat-loss has stagnated. This is to be expected. Instead of trying to make further adjustments, we’re going to take a break for a month and maintain. I got the new diet plan last night, and while I haven’t examined it in detail yet it seems to be pretty much the same plan just 1. upping the fat intake slightly, 2. dropping cardio (from 1 hour on my off days to 30 minutes). I have some questions for Nick, but the general plan is to maintain my weight (perhaps a very slight gain) for the next month and come December start on the downward trend again.

It’s a long road, but I can see the results… the end of the road is still far off in the distance, but I can see it and it looks pretty sweet. 🙂

Based upon Paul Carter’s Basebuilding

  • Bench Press (model 2)
    • bar x 5
    • bar x 5
    • 115 x 5
    • 135 x 4
    • 155 x 3
    • 175 x 2
    • 195 x 1
    • 205 x 1
    • 195 x 5
    • 195 x 5
    • 195 x 5
    • 175 x 5
    • 175 x 5
    • 175 x 5
    • 140 x 14 (AMRAP)
  • Incline Press (350 Method)
    • 85 x 20
    • 85 x 15
    • 85 x 12
  • Polquin Flies
    • 15e x 7
    • 10e x 10
    • 10e x 10
    • 10e x 10

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