2015-02-16 training log

Yeah… I’m getting weaker.

But I’m also getting less-fat, and that’s the focus.

Officially weighed in at 223 yesterday morning, and oddly was 221 this morning. I’m reluctant to think I dropped 2# in 24 hours of real weight… water? depletion? that’s my guess. This shows the dangers in tracking your weight on a daily basis. I mean, I track it daily to monitor and watch the short-term trends, but the only weights that truly matter are my semi-weekly official weigh-ins and then the long-term trend. 220 is in my sights, and well… the thing is that I’m unsure of what to do. Part of me says I should take a month of diet maintenance regardless — it’s been enough time on the loser-train, my body could use the break. But every week I think I’m done, I find I’m able to go another week and just keep pressing on and continuing to make progress. And when the light at the end of the tunnel keeps getting brighter and bigger, I’m more and more motivated to press on until truly I cannot press on any more.

But I have to temper my eagerness and excitement with reality — I can’t sacrifice my true health and well-being for this. So, that’s why it’s good to have a coach (Nick @ Renaissance Periodization) helping.

Anyways…. so yeah, I can tell my strength is going down. But that’s how it goes and while I’m not stoked about it, well… it is what it is and I have to focus on the bigger picture.

But part of that would be adjusting my weights so I’m making proper progress, especially in reinforcing good lifting habits, good technique, and so on. For the first time I thought about dropping my weights back, like 10# or something and going from there. But I’m not sure I will do that yet… I think I might actually try reverting back to Base Building model 1 first and see how that goes. I didn’t find myself progressing well enough on model 1, but again, this isn’t about progressing on my lifts right now. Model 1 may be what I need to do for now.

Other things were continuing with the effort to be more bodybuilder-like. The inclines and flies were explosive concentric, hold/squeeze, then a slower controlled lowering. And it was all about making the muscle do the work, not just trying to do the movement.

I switched from the Polquin Flies to just using Machine Flies. I feel the Polquin’s are really good for my shoulder, but that’s about it. And on the machine I can get a good squeeze at the top (where you can’t get that as much with dumbbells on the bench).

Oh… and on the “ups”. I continue to try to do some sort of pull-/chin-ups, like just 1 after each set of whatever. I decided that while chin-ups will be my staple right now on my back day until I’m stronger at them, that I’m going to try doing other “ups” during these “one-off” sessions. So after each set of inclines and flies today I just did 1 “up”, but with different sorts of grips. One maybe was a wide pronated grip, another was neutral grip, another was narrow(er) pronated, and just varying it up… then once I got to a point where I couldn’t do it with those grips, go back to chin-ups so I could still get the work in.

Anyways, things are what they are. Progress is progress.

Based upon Paul Carter’s Basebuilding

  • Bench Press (model 2)
    • bar x 5
    • bar x 5
    • 120 x 5
    • 145 x 4
    • 165 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 7
    • BW x 6
    • BW x 5
    • BW x 5
  • DB Incline Press (350 Method)
    • 40e x 16
    • 40e x 13
    • 40e x 12
  • Machine Flies
    • 80 x 12
    • 80 x 12
    • 80 x 8

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