2015-03-12 training log

Really, not a lot to say.

It was a 80% day, just solid and fine. Nothing bad, nothing good, just solid.

Weight holds in the 218-219 range, which is where I should be.

All in all, things are good!

I keep giving more thought to going back to 5/3/1. Maybe my math here is flawed, but I look at it this way.

I’ve been enjoying 4x week, so I’ll try to stick with that. I also preferred the 6 weeks on then a deload. So let’s say that either each cycle is 7 or 8 weeks, just because sometimes life may vary. So basically count on about 7 cycles over the year. Given the typical 5/3/1 bump of 10# squat/dead, 5# bench/press, in theory that’s 140 squat/dead and 70 bench/press (remember, you bump after 3 weeks so each cycle is 2 bumps). But to maintain this is unlikely, at least 1 reset will happen, so let’s be conservative and say 70/35 is the total gain by the end of the year, or thereabouts. Given the goal I’m setting, given where I likely am going to start from… geez, if that puts me at say 2.5 bench, 3.5 squat, 4.5 dead? Wow, I will take that.

When I do the math with other programming, I just don’t see that amount of progression.

Of course, there’s a lot of other factors that will come into play. 4x week 5/3/1 was tough for me in the past. But I’m eating better, will continue to eat better, and my work capacity is improved. Plus I’ll be approaching 5/3/1 a bit different this time, different mentality, different “starting light” and working up so I’m starting from a more proper foundation and one that isn’t as ego-based. But who knows how it will all go. But one thing I do want to ensure I do is stay focused. My prior problems were due to shifting goals, and I don’t expect that will happen this time around.

Still don’t know where exactly I’ll go and do. I really do want to still give Paul’s stuff a better shake, but I’m still thinking how to make it fully work for me to best accomplish my goals and not take “forever” to get there.

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
    • 90 x 10
    • 90 x 10
    • 90 x 10
    • 90 x 9
    • 90 x 8
  • Side Laterals
    • 20e x 10
    • 20e x 10
    • 20e x 9
  • Face Pulls
    • 80 x 12
    • 80 x 12
    • 80 x 12
    • 80 x 12
    • 80 x 12
  • Close-Grip Bench Press
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
  • Triceps Pressdowns (350-Method)
    • 50 x 20
    • 50 x 16
    • 50 x 12
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