2014-11-28 training log

What the hey… it’s been a solid week, let’s see how well it continues!

I figured I’ve bumped my weights up all week, might as well do the same here. Bumped the BB rows up to 155 and it actually felt more solid than prior weeks — a recurring theme this whole week. In fact, I haven’t felt the work in my back like this in a a while… just put the mind on the muscle and less on the bar, and sure enough after 5×8 rows I actually felt some work in my back muscles. Huzzah!

The Meadows Shrugs continue to have my grip as a weak point, but that’s fine — just get stronger, over time.

Bumped up the BB curls too, since there are ‘pre-made’ bars in 10# increments at the gym… didn’t feel like futzing with plates to get a 5# bump so hey… 10# bump and did alright. 🙂

All in all, a good week back on track.

I’ve already started to think about how I’m going to wind up 2014 and look into 2015. I think the only definitive things I can say at this point are:

  1. continue on the fat-loss plan — until I get to where I want to be, this remains focus.
  2. stick with Paul Carter’s approaches, Base Building as the core.
  3. before the end of the year I’ll likely have another set of sessions where I work up to my everyday max.

The last one is curious to me. When I started on Base Building back in August (along with the fat-loss diet), I based my numbers off my true 1RM’s that I had just accomplished. Since then, my weights have gone up. Yeah it’s been a lot slower than if I was eating big and on a proper strength-building program, but still, things have gone up. So I can’t help but be a little curious about where I am now, despite this caloric deficit.

And I think about 2015 goals. For sure the fat loss is the primary focus, but I’m sure I’ll accomplish that before 2015 is over. So what then? I don’t think I need to make that decision now (first thing’s first). But I’m guessing the first thing will be going back to strength work, probably a Strong-15 cycle (and then, probably a short version) and seeing where my strength is. If my maxes are below my all-time bests, then I’ll probably want to work to get them back to that level, and just cruise along from there. And that works into my current “where am I now?” curiousity, because I can’t help but wonder how much I’ve lost, if anything… or even if maybe my 1RM increased.

Oh well. No big deal either way.

Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 155 x 8
    • 155 x 8
    • 155 x 8
    • 155 x 8
    • 155 x 8
  • Meadows Shrugs
    • 75e x 12
    • 75e x 12
    • 75e x 12
    • 75e x 10
    • 75e x 10
  • Wide, Neutral-grip Lat Pulldowns
    • 130 x 10
    • 130 x 10
    • 130 x 10
    • 130 x 10
    • 130 x 10
  • Seated Cable Rows
    • 80 x 12
    • 80 x 12
    • 80 x 12
  • BB Curls (350 Method)
    • 50 x 20
    • 50 x 10
    • 50 x 10
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