2015-03-17 training log

It’s official: I’ve lost strength.

I knew this was coming. Each week the 285 got heavier, slower, more of a struggle. And today? I got down to almost parallel — you know the point I’m talking about — and just came up because I knew if I hit depth I’d get stapled. It’s been gradual, and it’s possible it was in my head. But let’s step back and be realistic here.

You are supposed to program with your every day max. And then this top work-up weight on “model 1” is supposed to be 75% of that EDM. So put it this way… I’m supposed to be working up to 75% of 90% of my 1RM. Dude, there’s no WAY this should be tough or any sort of a grinder. But yet it is. And it’s been that way for some time. Today was the breaking point.

What really sucks is dropping below 300. I worked so hard to get above that threshold, and now I’m so far below it. I’m just feeling down about it all. I know why it’s there… and it’s not just because of the defattening diet. I went back and looked at my logs and saw when this particular progression started to get tough for me. Given the events then, I probably lost enough straight-up muscle at that point and then couple that with the diet I’ve just never recovered.

I’m still pretty happy that I hung on as long as I did. But it just feels like a bigger set-back. That’s all.

So I took the 285 as a max and recalced the numbers for the 5×5 work sets. They actually felt good. Powerful, fast (C.A.T.). I’m just going to recalc and live with it. Tho I did think I might try making it 5×8 instead of 5×5, because man, the 155 seemed way light.

To that end on the high-bars I lowered the weight. I really want to ensure I’m making it a muscle, not a movement. That I really work to involve the quads in this. I’m thinking about it not just as a squat, but more like I want to “unhinge” myself, “unfold” myself. I remember as a kid trying to learn how to do a “backwards” dive into the swimming pool. I never succeeded (it was always flinging myself backwards and “back-flopping” on the water), but that came to mind as the cue… where I’m trying to extend the leg at the knee, trying to push myself, unfold myself “backwards” like that. Felt like a good cue to not just involve the quads more (I really felt them nicely today), but also to ensure I keep my back upright, don’t fall forward, and turn it into a squat where my posterior chain is what is bringing everything back up — that’s not the point.

Well… today was a bit of a downer, but well… just going to recalculate the numbers and keep plugging away. BUT get this… I just went back and looked at some things. I’ve been doing it all wrong all this time!. Base Building Squat Model 1 is supposed to work up to 75%, not 85%. Hrm….. Well, it doesn’t matter. It just means I need to use different percentages to figure my work-up. The simple fact I couldn’t hit fucking 285 tells me all I need to know.

Based upon Paul Carter’s Basebuilding

  • Squats (model 1)
    • bar x 5
    • bar x 5
    • 165 x 5
    • 190 x 4
    • 225 x 3
    • 250 x 2
    • 285 x 0
    • 155 x 5
    • 155 x 5
    • 155 x 5
    • 155 x 5
    • 155 x 5
  • High-Bar, Narrow-Stance Squats
    • 95 x 8
    • 95 x 8
    • 95 x 8
    • 95 x 8
  • Leg Extensions
    • 40 x 15
    • 50 x 13
    • 60 x 12
    • 70 x 10
    • 50 x 15
  • Leg Curls
    • 40 x 15
    • 50 x 13
    • 60 x 10
    • 60 x 10
    • 50 x 12
  • Standing Calf Raises
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 10

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