2015-02-19 training log

I should feel happy about getting down to 220 lb… but I don’t.

I weighed myself this morning and came in at 220 lb., which is awesome! I mean, that’s 45 lb. down since I started back in August. Go into the gym and cart around one of the big weight plates — that’s how much I’ve lost. That’s substantially huge! And looking in the mirror, I get happier each day with how things are looking, but I’ve still got a ways to go to be where I want to be.

Thing is, I’m not totally happy with this because of the rate of loss. I was 223 on Sunday — that’s 3 lb. in half a week. That’s way too fast. In fact, I was 226 the prior Sunday, so it’s 6 lb. in about 11 days. That’s just way too fast. I could attribute maybe 1 pound of that to the prior-prior week’s deload, but even still… too much too fast. Why did this happen? I don’t know. I haven’t changed diet or stress or workload or anything. Well check that, I did of course come off the deload then ramped back up. I’ve also been changing HOW I lift — more bodybuilder-like — which is a bit more stressing, more consuming of energy. Maybe that was enough to make the difference somehow? Burned more? I just don’t know. I’m bringing up the issue with Nick, so we’ll see. I was supposed to start another “mid” when I hit 220, but now I’m not so sure. Part of me wants to keep going. I mean, the finish line is in sight, I don’t feel too horrible, and so long as the current dietary plan is working might as well keep rolling on it until it naturally plateaus THEN mid. But again, we’ll see what Nick says.

As for lifts, I have been reading more, learning more, and thinking more. I did a minor adjustment today, but the big adjustments will come next week. I’m not changing things too drastically, but enough evolution where it’s not just following a printed template but moving away from that, retaining the principles and basic work, but finding what I need and adjusting to that. One thing evident in today’s is a desire to have some heavier arm work, then some rep work. Like I started doing close-grips 3×12, but I think what will hold me better is something like a 4×6-10, or around a 4×8. Straight sets, slightly heavier weight. Then something like pushdowns get to be for the pump, something 350-method or whatever. I want to see where such a thing gets me. Start by working things with more compound movements, heavier weights, slightly more sets, slightly less reps; then transition to more isolation movements, lighter weights, slightly less sets, slightly more reps.

And yes, explode on the concentric, slow on the eccentric, and really focus on feeling that muscle doing the work. So much of the back and shoulder work needs to think about originating from the elbows and thinking about moving the upper arm and/or the shoulder joint. Feel that muscle. Be more bodybuilder like. It really stresses things differently.

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 8
  • 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
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 6
  • Triceps Pressdowns (350-Method)
    • 40 x 20
    • 40 x 20
    • 40 x 15
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