2015-02-27 training log

Yeah, slow and steady seems to make my back happy.

I continue to work on lifting more bodybuilder-like, and no question my back actually gets good work from that! I dig it.

I will say, I think lighter loads are coming as well. Yeah the ego never likes to go down in weight, but the reality is the body doesn’t know — it’s about the stresses. For example, I often find when I am standing with dumbbells that my posture craps out, which means I’m now supporting this weight in a sub-optimal way, which winds up being bad for me. But when I make sure I’m having good posture, well… the weight can be too much. Small stabilizers start to feel stressed and fatigued before other things, which is kinda good… shows that I’m always struggling with good posture, and strengthening those little guys will help. Or like the position of the DB’s when I’m doing shrugs — in front of me I can move more weight, behind me I can’t, but the more in front the worse it is on my upper spine and posture. So it’s just stuff I need to continue to play with, and get more strict about. But it’s all good for the short-term if it means better long-term payoff — I must remember that I’m primarily in this for my health, to make sure that as I age I am strong, mobile, etc..

That said, I also think I’m refining what I do heavier and as a movement and what I will do more for a heavier muscle thing, or a lighter pump thing. Like I think I may find some benefit eventually in refining my back work so I still do maybe 4 sets of some sort of heavier row, as a movement more than a muscle (e.g. traditional BB rows, t-bar rows, etc.). But then follow it up with 4 sets of a lighter, stricter row (e.g. cable rows). Not sure what I’d do more as an isolation here tho. But like for legs, squats heavy movement; then leg extensions would be lighter, slower, strict; and leg presses would be somewhere in between. Or here with biceps, I’m finding it a little better to work them on something heavier for maybe like a 4-5×5-8, then like 3-4×8-15. Those sorts of progressions seem to give me better work.

Of course, the real test will be once I can eat again. 😉

Still, the discipline of figuring a lot of this out now is all being done to prime me for things in a few months when I’m done with Defattening and can start building up again.

Another thing that I’m thinking about playing with are less straight sets and doing other sorts of progressions. So it could be that I just rep to failure across multiple sets, which is sorta what the 350-method works. But I also see lots of bodybuilders that do progressions like 5 sets with like 15 reps, 12, 10, 8, 6, 6 or something like that, starting with a lighter weight and then working up the weight and lowering the reps. Never tried that sort of progression, but finally curious to try.

Based upon Paul Carter’s Basebuilding

  • Chins
    • BW x 7
    • BW x 6
    • BW x 3
    • BW x 3
    • BW x 3
  • Cable Rows
    • 110 x 10
    • 110 x 10
    • 110 x 10
    • 110 x 10
    • 110 x 10
  • BB Shrugs
    • 65e x 12
    • 65e x 12
    • 65e x 12
    • 65e x 12
    • 65e x 12
  • Wide, Neutral-grip Lat Pulldowns
    • 130 x 10
    • 130 x 10
    • 130 x 9
    • 130 x 8
  • Hammer Curls
    • 30e x 8
    • 30e x 8
    • 30e x 6
    • 30e x 5
  • BB Curls (350-method)
    • 35 x 25
    • 35 x 20
    • 35 x 15
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