2015-02-12 training log

I’ve been wondering what to do post Defattening… and I do think the primary is getting my strength back, but I also think doing so will require me to build some mass too.

One thing I always think about but rarely stick with is ensuring my assistance work is more bodybuilder like. That is, ensuring emphasis on the negative/eccentric; thinking and focusing on the muscle and its contraction (not the weight, not the numbers, not the movement); and so on. I often come back to this thinking, but since it’s just not my preferred style of lifting I often drift away.

I need to stop that.

Sure, main movement? work the movement. Squat, bench, deadlift, press, let those be about the movement. But then assistance work, even if it’s direct variations, e.g. front squat, incline or db pressing, stiff-legs, etc., try to work them more bodybuilder like. I think it will vary some, like if I do pause squats I probably will still do that focusing on the movement and in particular the movement emphasis that pause squats bring (e.g. tightness in the hole, explosive drive out of the hole from that dead stop, etc.). But you get the point.

And so today I tried to really do that. Like upright rows were not about rowing, but about “lifting from the elbows”, feeling and focusing on the muscle contraction, then ensuring the muscles were directly and actively involved in lowering the weight (not just controlling the descent). So sure, things were tougher. Hell, I don’t think I’ve ever felt like I did after a round of face pulls like my upper back did today.

Or with the close-grips and pressdowns, zero elbow flare (if I felt the desire to flare, rack it); that it’s all about triceps contraction. So sure, resulting reps went down, but I do feel the quality was higher.

I just need to keep myself focused this way going forward, with my assistance work. Oh sure, I won’t build any muscle on the Defattening Project — at best I’m just working to minimize/avoid muscle loss. But it’s about building the habit NOW so when I start back bulking (maybe 3-4 months from now?) it’ll be very productive.

And speaking of Defattening, weighed in at 224 this morning, down 2 since Sunday. On track, on target.

Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 60 x 5
    • 75 x 4
    • 90 x 3
    • 110 x 2
    • 125 x 1
    • 110 x 12 (AMRAP)
    • 110 x 6 (50%)
  • Upright Rows
    • 80 x 10
    • 80 x 10
    • 80 x 10
    • 80 x 10
    • 80 x 7
  • Polquin-style Side Laterals
    • 20e x 8
    • 20e x 8
    • 20e x 8
  • Face Pulls
    • 85 x 12
    • 85 x 12
    • 85 x 12
    • 85 x 12
    • 85 x 12
  • Close-Grip Bench Press
    • 135 x 12
    • 135 x 10
    • 135 x 8
  • Triceps Pressdowns (350-Method)
    • 50 x 12
    • 50 x 12
    • 50 x 10
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