2015-01-12 training log

Of all the things, I forgot my phone. But the session setup is pretty familiar to me. I got a few weights wrong, but on the whole I knew what to do and did it. Hooray programming!

While right now my normal work-up is to 215, I worked up to 225. I’m not totally sure why, but I just wanted to do it. Maybe it was the emotional/ego need of “2 wheels”, of “doing that”, or whatever. But I also know that in Paul’s approach of “over-warmup”, it just feels like there should be more gap between where I work up to and then where I come back down to for the work sets. I mean, going up to 215 then coming down to 205 to work — just feels like there should be a little more gap there. So 225 felt right (my “working max” right now is 240). It actually went up pretty well.

As I mentioned before, I finally had a critical breakthrough with my benching and “leg drive” — lifting my toes”. Doing that is truly helping me actually get drive, because I think in the past with the toes on the ground it would cause me to kinda press/lift/drive from the toes… the angle that drive creates. But with the toes up, now it’s truly the flats of my feet driving, and I am certainly feeling myself pushing “back”, like if you will, sliding myself (head first) off the bench. I’m still refining things now because that is changing my bench placement and technique. I did try different widths, different degrees of forward and back. I think I need to have about a 90º placement of my knee joint and then my shins relative to the ground and thighs. If anything, maybe a hair forward, but certainly not tucking back towards my head. But then I need to reposition myself on the bench because I was certainly pushing my head off the bench today and even one time banged the bar into the uprights on the ascent (then just modified my groove to keep from doing that the rest of the reps).

So, that’s just going to take time to get right, but it’s coming. I’m pretty happy about that!

I may well stick with the work up to 225, but we’ll see…. it’s not too critical right now either way.

On dips. I had planned to do as I did with chins, to strive for a reach goal (in this case, 10 dips in a row) and just keep cranking the reps until I got there, to worry about “reps across (sets)” later… get to 10 on the first set, and keep repping out on every set thereafter, until I get to 10 across. That’s what I’m doing on chins. But as I started doing the dips, I changed and just went to 6 (I did 5 across last week). As soon as I started dipping, the dipping felt more comfortable, more groove, but still not there. But it was better. Like last week, the first few reps of each set felt clumsy with me trying to find the movement groove. Today, after the first 1-2 reps I found the groove and moved well. So, I think I just need to stay slow and take my time, get the groove greased, get my body really happy with the movement pattern, and while I’m doing it sure… like next week I’ll aim for 7 reps. But the goal isn’t to try rep up then across, it’s right now getting the movement, then I’ll worry about the goal.

So, really, a pretty good day.

Based upon Paul Carter’s Basebuilding

  • Bench Press (model 2)
    • bar x 5
    • bar x 5
    • 120 x 5
    • 145 x 4
    • 160 x 3
    • 180 x 2
    • 205 x 1
    • 225 x 1
    • 205 x 5
    • 205 x 5
    • 205 x 5
    • 180 x 5
    • 180 x 5
    • 180 x 5
    • 145 x 15 (AMRAP)
  • Dips
    • BW (230) x 6
    • BW (230) x 6
    • BW (230) x 6
    • BW (230) x 6
  • DB Incline Press (350 Method)
    • 40e x 19
    • 40e x 14
    • 40e x 11
  • Polquin Flies
    • 15e x 10
    • 15e x 10
    • 15e x 10

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