2015-03-31 training log

So far, so good.

My bench press day didn’t change a whole lot from before.

Still starting out with bench press. I am still working with a wider grip (index fingers on the rings), and all of the work-up sets are with a pause (about a second). After that tho, the “work” just uses Paul Carter’s general AMRAP/50% approach.

Then dips, because I am liking doing them. Again, the goal here is 5×10 across, and while it may take me a while to get there (can’t expect to really increase while I’m losing weight — or if I do, it’s because I’m getting lighter, not necessarily stronger), it’s still the goal for things.

DB inclines to give some variety, some reps, and the DB’s work the range of motion better.

And finally push-ups. Yes… I hate push-ups and always have. So why do them? I’m looking to see if they might provide a reasonable finisher for a little more work and a little bit of pump or something. I don’t care how I do them: wide, narrow, elbows in or out, knees up or down, feet on the floor or elevated, whatever — it’s not so much about that as it is just getting in some extra sets/reps, with minimal rest, and a little more work.

So how did it go?

Overall well, and so far it’s in line with the thinking of how I’m planning this cycle. Which is something I forgot to mention yesterday. One thing I’ve done for the past few years is find someone’s established template and follow it, regardless if I was doing Starting Strength, 5/3/1, or any of the LRB-realm of programs. On the one hand it’s easy to just follow someone’s proven success (we’re not THAT special a snowflake), but on the other it’s about learning what works and how some particular approach may or may not work for me. I might make small changes to the template as I go along and learn things, but on the whole the program stays founded in the original template. I want to stick with Paul’s general approaches to things, but as I went through all his eBooks I found no cookie cutter template that actually served my purpose. Some would have aspects and elements but no particular one gave me what I wanted. So the whole of this cycle’s program is inspired and based upon Paul’s philosophies (and I hope I’m doing them justice), but it is pretty much assembled by me, which is a new thing and probably where I need to start going. It’s a road worth starting down.

So… benching was fine. I do like the pause work, because let’s be honest — if I’m going to do competition, I gotta pause. The AMRAP/50% work is just touch-and-go, but that’s fine for that. I want to get used to a more competition-style bench because yes, I do want to try competing. Still working C.A.T. as well. On the AMRAP/50%, I find that I’m changing my definition of “failure”. To me, it feels like there’s still 1-2 reps in the tank, which to some isn’t failure. But I also want to find that point where sure I could get 1-2 reps, but what’s going to break down… is my butt going to come off the bench? I’d rather leave the rep in the tank.

The inclines were weird. I found that I was peeding out not so much from muscular exhaustion but because well… ever held your arms up in the air and it feels like all the blood is rushing out? It felt that way. Very strange.

And the push-ups… I hate ’em, but will keep trying it out and seeing how it goes. For now, not sweating any particulars of form other than “on my feet” and “keep straight”. 🙂

Anyways, so far, so good.

Inspired by Paul Carter’s methodologies

  • Bench Press
    • bar x 5
    • bar x 5
    • 95 x 5
    • 120 x 4
    • 145 x 3
    • 180 x 2
    • 205 x 1
    • 185 x 12 (AMRAP)
    • 185 x 6 (50%)
  • Dips
    • BW x 10
    • BW x 8
    • BW x 6
    • BW x 6
    • BW x 5
  • DB Incline Press (350-Method)
    • 40e x 18
    • 40e x 12
    • 40e x 11
  • Push-ups
    • BW x 10
    • BW x 10
    • BW x 8

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