2014-12-29 training log

I know I wanted to move faster, but eh… I bumped up the weight. I think that was better, because I realized a few things from it.

First, I bumped up the weight because… I could. I actually felt like it was an alright thing to do, in line with everything. I continue to enjoy the fact I’m losing fat but still growing in strength. The strength gains are MUCH slower than normal, but hey, progress is progress, especially since I’m dropping the fat pretty well.

Second, I’ve had this issue with my butt coming off the bench, especially when I get leg drive going. For some reason today I did something different…. something that’s been known about forever but for whatever reason I didn’t apply it in this context until this morning: I lifted up my big toe (well, all my toes). When I did this, it really helped to keep my leg drive force going “back” in a plane parallel to the bench, and not so much force going “up” which would cause me to lift my butt off the bench. This made all the difference in the world in terms of leg drive. No idea why I didn’t apply this “lift the toe” in this context before but well, better late than never. I’m going to have to play with it because it did change a lot, how things felt, and I’m going to have to adjust my setup because I was driving myself off the end of the bench. But hey, I’ll go with this emotion.

Third, I am tossing around the idea of using DB’s for the inclines, as it may be nicer on my shoulders.

Fourth, on my assistance pressing work (maybe should do it on all my pressing work), going to full lock out. Yeah, you get in a groove and you go to extension but not a full lock. I noticed while doing dips that going to that full lock did a bit more of a number on my triceps. I may not do it on everything, but certainly dips and other things that really can stress my triceps, keep some more tension on the triceps and squeeze them at the top, etc…. yeah.

Fifth, the Polquin Flies don’t feel like they really work me, so I keep thinking about dumping them. But then I do them and gee if I don’t think they are helping my shoulders out, to really strengthen and prehab things in that area. Frankly, I think that’s more important than a “nice pec pump”, y’know? so I will continue with them.

Based upon Paul Carter’s Basebuilding

  • Bench Press (model 2)
    • bar x 5
    • bar x 5
    • 120 x 5
    • 140 x 4
    • 165 x 3
    • 180 x 2
    • 205 x 1
    • 215 x 1
    • 205 x 5
    • 205 x 5
    • 205 x 5
    • 180 x 5
    • 180 x 5
    • 180 x 5
    • 145 x 13 (AMRAP)
  • Bench Dips (between benches)
    • BW x 12
    • BW x 12
    • BW x 12
    • BW x 10
  • Incline Press (350 Method)
    • 85 x 17
    • 85 x 12
    • 85 x 12
  • Polquin Flies
    • 12e x 12
    • 12e x 12
    • 12e x 12

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