2015-02-09 training log

Feels good to lift again.

Well, not that I stopped lifting, but the 50% deload from last week just wasn’t fun. 🙂 Franky when it comes to deload I’ve started to evolve to a point where I like to work hard when I’m working, and just keep working (not necessarily take a scheduled deload… even Wendler has moved away from that somewhat). When I feel beat up enough, take the whole week off. Not entirely, like I should still stretch and roll and such, but no lifting. Works fine for me. But… as part of the diet, gotta keep doing something.

Anyways, I feel right now I’m at best treading water and at worst declining. I shouldn’t be surprised given how deprived the diet is making me. I accept it, but still it sucks. Between that and watching the Raw Unity Meet 8 over the weekend, and coupled with thoughts of “where to go after the diet is over”… basicaly do I start lifting for strength or size? Part of me wants size because I feel so small… rightfully so given the fat I’ve dropped. But I realized that I had set a general goal for myself: bench 3 wheels (315 lb), squat 4 wheels (405 lb), deadlift 5 wheels (495 lb). That’s going to take some time to get to… probably a couple years at least. But I think it’s becoming clear to me that I want to get back on the strength train. And yes, I do think Base Building will be what I continue at least at first. Kinda thinking to do 6-12 weeks of Base Building; exactly how long depends on how well my body recovers from the diet stuff. Then probaby a Strong-15 short cycle to see where strength is at, and from there determine numbers and start properly programming strength-wise. Basically, I have to ease back into things and focus on strength… but I reckon with a program like Base Building I should be able to focus on building some size too with assistance work.

Anyways….

So today was what it was. Diet is what it is… the past week I upped the fats a bit and deloaded and so my weight’s pretty steady at 225 this morning. The plan is to go for about another month and get me down to 220, then “mid” for a month, then make the final push for another 3 months or so.

As for specifics of today… the only main comments I have is that going slightly heavier on the Polquin flies didn’t make my right shoulder happy. Not sure if I should continue with it — i.e. could it strengthen and be what I need? We’ll see. And I am so happy to be doing stuff like dips and chin-ups and not totally sucking at them (any more). Dips are awesome. And I did chin-ups here and there during the inclines and flies… would do a set of chest stuff, then just do 1 chin-up, then rest, then another set of chest, 1 chin, rest.. etc. Nothing major, but every bit adds up.

Oh, and benching actually felt really good. Maybe it was watching the top raw powerlifters at RUM8 over the weekend, but I just felt really good with my technique and setup today, keeping arch tight and set, leg drive leg drive leg drive.

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 12 (AMRAP)
  • Dips
    • BW x 6
    • BW x 5
    • BW x 5
    • BW x 5
  • DB Incline Press (350 Method)
    • 40e x 19
    • 40e x 12
    • 40e x 10
  • Polquin Flies
    • 20e x 8
    • 20e x 8
    • 20e x 6
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