2014-11-17 training log

Woke up at OMG-stupid-:30 this morning… don’t know why, but no biggie.

The real biggie was walking to the gym. Winter has finally descended upon Central Texas, so the walk to the gym was in 32º weather with 15-20 MPH gusty cold winds. Yeah… it sucked, so you just walk faster. 🙂 And now that the gym has the thermostat under a lockbox, I don’t know how cold it was in there but the thermostat bottoms out at 60º and the needle was pinned down there. No space heaters… so, it’s sweats and beanie time. It’s all good — don’t even notice once you get started.

Pressing went well. My shoulder continue to argue with me, and because of that I thought about dips.

I like dips. This template is actually supposed to use dips, but when I switched to it dips just weren’t going to happen — triceps were spent. And while the Polquin Flies were interesting, I just never felt they were adequate here because they left out triceps — this is about getting the most bang for your buck and flies just aren’t there — compound movements are good. So I thought of a different approach. I would bench, THEN dip, then incline-350.

I also want to give dips a try because of the stretch position they put you into. When I get into that position, it’s tight, especially on the right, and I am interested to see if the dips will help me out.

I tried normal dips but it wasn’t to be — shoulder wasn’t too happy with me. So instead I opted for “Chest Dip (between benches)“. It’s fairly close to “proper” dips (exrx.net’s listings for proper “chest dip” and the “between benches” variation shows no difference), and my shoulder was a bit happier with it — I figure it’s simple: less weight and thus less stress on the shoulder area.

I only did 4 sets of 5, which was enough. The first set was difficult — just stiff and hard to get all the way down — but things got easier as I went along and I actually felt like doing more reps by the end of the 4th set! I reckon it’ll get better as I go along, and I’ll just slowly up the reps each week. I figure once I’m doing a lot of reps this way, I can try going to proper chest dips and see how it goes. Meantime, I’ll just use the dip apparatus to help me stretch afterwards.

To help with all of this, I have opted to limit my AMRAP set to 20 — just keep trying to push like hell through it (C.A.T. and all that). And I did drop the incline-350 set down to a guess weight, which worked out fine.

So… modifying things a wee bit, but with the proper goals in mind.

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 20 (AMRAP)
  • Chest dip (between benches)
    • BW x 5
    • BW x 5
    • BW x 5
    • BW x 5
  • Incline Press (350 Method)
    • 75 x 25
    • 75 x 18
    • 75 x 17

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