2014-04-03 training log

Close, but not quite.

Today was the first day for “shoulders/triceps” on the new plan. Overall, it was good, but it’s not quite what I want.

It’s the same issue as with yesterday’s deadlift/back/biceps: is it enough? Not that I want to do more stuff, as part of the point here is trying to do more with less. But that’s just it: training economy. Now with yesterday’s deadlift/back/biceps, it MAY be enough, don’t know yet. I woke up this morning feeling sore in all the right places, which tells me I did work the desired muscles. So for that day, I am going to give it at least another week before I adjust anythng because yesterday was mostly about revisiting the deadlift and so next week will be actually doing things… so we’ll see how that goes before making adjustments.

But today, I am not sure I got enough shoulder work. I think I was so focused on “keep it to 4 exercises, keep things short and sweet, oh and don’t forget to get at least 1 triceps-dedicated exercise in” that I may have missed the mark. As well, since the pressing was certainly less volume than bench/squat/deadlift… maybe that’s it. Remedy? Not sure yet. Maybe I do more pressing, which could be more BNP sets, or could be something like adding in 3-4 sets of DB presses. I did think that I might want to add a 5th AMRAP set to the BNP. But maybe I’ll do something like 3 sets of lateral raises. Just not sure yet, but I want a little more shoulder work.

I might even drop the pressdowns entirely and allow the bench dips to be an AMRAP thing and see if that’s sufficient for me. It might. I just don’t know yet… need to think about what will achieve what I’m after, best economy, etc..

That said, overall things were fine. I actually think the bench dips were the best part.

I’ve got some issues with my right shoulder, which seem to ultimately come down to tightness. It’s hard to get just the right stretch, but I keep trying. It dawned on me some months ago that the bottom position of dips would help, and so part of my daily warm-up is going to the dip station, standing on the floor (this isn’t about putting weight on it), but getting into the bottom position of the dip so I can stretch out that pec/anterior-delt area. It’s helped for sure, but it hasn’t been enough. Last week as I was restructuring my program, bench dips dawned on me as an even better position to help here. Sure enough, once I started doing it, oh… it hurt… in a bad way, but towards a good way. πŸ™‚ I didn’t want to rep out here… the 4×10 wasn’t all that hard from an exercise perspective, but it did “hurt so good” in terms of the position it put my shoulder into. The stretch was really good for me. The crazy thing? When I got home and was making my breakfast, I had to reach for something off a top shelf. Usually doing that causes me some discomfort as I raise my arm up — but I had no such discomfort. That was striking and novel; nothing I expected, but I always expect the pain and when it didn’t come I was pleasantly surprised! So, hopefully this means my plan is coming together! πŸ™‚ I intend to keep with the bench dips, not because I expect to get swole, but to help rehab and improve my shoulder issues. Today was promising!

So however I adjust today’s program, bench dips are staying. πŸ™‚

Inspired by Paul Carter’s methodologies

  • Behind-the-Neck Press
    • bar x 12
    • 65 x 8
    • 95 x 12
    • 95 x 10
    • 95 x 8
    • 95 x 6
  • Upright Rows
    • 90 x 12
    • 90 x 12
    • 90 x 10
    • 90 x 8
  • Bench Dips
    • BW x 10
    • BW x 10
    • BW x 10
    • BW x 10
  • Rope-Handle Pressdowns (350-Method)
    • 40 x 23
    • 40 x 18
    • 40 x 15
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