2014-11-24 training log


Things have been feeling good, so I went ahead and up’d the weight. Just a 5 lbs increase, but that’s how you do it… start light, progress slowly, progress longer, build a real foundation.

Benching went really well, actually. The main work sets were really good, and focusing on crush-gripping the bar really carries over into getting the whole body tight and thus moving the weight well.

Whereas last week the dips caused my body to scream, this week my body was like “ok, I know what’s going on now” and they went really well. The first set was smooth and I certainly could have done more than 4×6. But again, start light, make progress, especially since part of this is trying to rehab my shoulder… which actually is feeling much better since I discovered the stretch angle I needed was the one you get at the bottom of a dip (vs. things like pec stretching standing in a doorway). Been a big help.

All in all, things went well. Is this a +10% day? Hard to say, but I really feel like it was just a solid 80% day, progressing like one should.

In other news… I’m back officially on a “losing” diet. During the past month Nick put me into a maintenance mode. While there was leeway to gain some weight (Nick allowed me up to 5 lbs of gain), I really didn’t. I’ve basically held around 245 the whole month. A little up, a little down… I mean, yesterday morning I was at 247, and this morning at 245. I reckon I lost a little bloat given I was hungry all day yesterday. But basically I held steady.

My goal is to aim for a rate of 2 lbs per week. Aggressive I know, but I would really love to drop say 15 in 8 weeks. Being around 230 at the start of the new year would be pretty awesome. So, I’m going to do whatever it takes to get there. Driven.

Based upon Paul Carter’s Basebuilding

  • Bench Press (model 2)
    • bar x 5
    • bar x 5
    • 120 x 5
    • 135 x 4
    • 160 x 3
    • 175 x 2
    • 200 x 1
    • 210 x 1
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 175 x 5
    • 175 x 5
    • 175 x 5
    • 140 x 20 (AMRAP)
  • Chest Dips (between benches)
    • BW x 6
    • BW x 6
    • BW x 6
    • BW x 6
  • Incline Press (350 Method)
    • 85 x 22
    • WT x 17
    • WT x 13

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