2014-11-21 training log

Grip. Grip. Grip.

I’ve been dry-firing more regularly. One thing that’s key to do in dry fire is to still grip the gun as hard as possible. It’s very easy to not do this because you know there’s no recoil to manage. So you must focus on it. I guess because of that, it’s spilled over here into my back work really thinking about grip today.

I ebb and flow here… sometimes with a fair grip, but then sometimes with a crush grip. In general you want to crush-grip things, but yeah, you forget amidst all the other cues and things to remember. But today, I focused on it.

What killed me was the Meadows Shrugs. I mean, each rep is probably 5 seconds long, and as you keep doing stuff well… my grip ended up peeding out before my shoulders did. After the 3rd set I went in search of the gym’s straps — lord, I knew better than to touch those things, and now I will certainly never touch them again. In fact, it made the 4th set harder because the grip circumference was larger and more squishy. Lost the straps for the 5th set and got more reps out because my grip lasted longer. Still tho, grip was the weak point here.

Frankly, I’m OK with this — if it gives me reason to get my grip strength back up, fine.

In fact, by the end of today’s session, my forearms looked and felt like my skin was going to tear — pump was crazy. 🙂

Speaking of pump. I’ve long been feeling like I need another set of rows in here, like maybe doing seated cable rows for a “pump set”. So I did that today. Light weight (ended up being too light, but that’s probably A Good Thing™ for these purposes). Sit as upright and back arched/straight as possible. At the bottom of the movement, let the shoulders have as much extension as possible, then row back thinking about pulling from the elbows such that you try to touch the tips of the elbows together behind your back — impossible of course, but with that sort of range, scapular retraction, and even a little hold/squeeze at the top of the movement — let the back muscles work. It’s not out to get a ton of work in, just like a “light” pump set sort of thing just to ensure the back gets worked. It was good, and today did have a good feeling of solid back work in there… tho I do think I was slightly hampered by the exhaustion of my forearms. Still, all good.

I also dumped the 100-rep curls in favor of trying the 350-method. I liked it, and will stick with it for a while — a little heavier instead of just repping-out.

In other news….

The break period in my diet is over. Nick had me on a month of maintenance to give me a mental break as well as let my body relax a bit. I still stuck to a basic diet program (which really wasn’t that different from what I was doing for moths prior), but I did allow myself a little more slack and casualness with things at times. Overall weight has held, tho I think these past few days I bloated up a bit from allowing myself a little more (too much?) freedom since I knew this was it for another probably 3 months or so.

So… back on the losing train I go. If I can drop another 20 lbs in 3 months, I’ll be stoked.

Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 150 x 8
    • 150 x 8
    • 150 x 8
    • 150 x 8
    • 150 x 8
  • Meadows Shrugs
    • 75e x 12
    • 75e x 12
    • 75e x 12
    • 75e x 8 (straps)
    • 75e x 10 (no straps)
  • Wide, Neutral-grip Lat Pulldowns
    • 130 x 10
    • 130 x 10
    • 130 x 10
    • 130 x 10
    • 130 x 10
  • Seated Cable Rows
    • 70 x 10
    • 70 x 10
    • 70 x 10
  • BB Curls (350 method)
    • 40 x 25
    • 40 x 15
    • 40 x 10
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