2015-04-06 training log

Minor refinement.

Based upon last week, the first round of the new program, this week sees some changes to each session. Today’s changes weren’t much, but still there.

Squats. Using Paul Carter’s general “mass template work up” approach (5/4/3/2/1/AMRAP/50% reps; 40/50/60/75/85/73/73 percentages), things seemed good on the whole. Over the weekend I watched a video with Chris Duffin and the guys at Supertraining.tv (Mark Bell) on squatting. It’s similar cues and work to what I’ve seen before from Chris, but like many things in life if you see the same thing but presented in a different manner you can often pick up something. Plus it’s evident from the video that Chris strives to be a teacher/coach — compared to other videos I’ve seen of him teaching the same material, it was evident he’s found better ways to explain some things. That’s really a good sign of a good teacher, striving to improve in how he teaches. Point is, his cues were in my mind as I squatted.

The AMRAP set bugs me tho. Paul’s approach is you pick a weight that gets you about 8 reps, then over the coming weeks you work to build up to like 15 reps, going for rep PR’s. So I seem to be starting out fine, but I gotta wonder about the ability to hit rep PR’s on this cut diet. We’ll see. Funny thing is, on the 50% set I felt like I could do MORE work — Duffin’s cues really settled in on that set and I felt like there were probably 2-3 more reps in me. But, that’s time to just rack it. So, we’ll just see what next week brings. Going to strive for the rep PR’s, and let the diet take its course.

Front Squats. Doing some reading on them over the weekend, it seems about 8 reps is the max to do. Reason is, in order to use a weight heavy enough to work the legs, by the time 8 or so reps comes around all the smaller stabilizers in the back/torso are going to be giving out and things will fall apart. Often tho I saw 5-8 being the recommended range. So…. going to strive for that and see what it does for me. For sure I’m still getting used to the movement, but today felt better than before. I will increase 10 lb. for next week and just slowly work my way up, focusing more on getting the movement down before I really worry about weight.

Leg Press. Yeah… changing up the leg/foot positioning is killing my quads. That’s good. 🙂 I don’t like it totally because I’m still trying to find a good “bottom point” so that I’m consistent between reps… sometimes I think I have it, but then I notice my butt curled off the seat, or some arbitrary factor. It’s not a huge deal, but I just want to ensure I’m getting consistent measureable progress. But this is good and I’m liking this… I feel like I may finally get something out of leg pressing.

Lunges. I realize that I don’t hate lunges, I hate so many reps. I mean, since it’s a unilateral exercise it takes twice as long. Sure it’s 15 reps, but really it’s 30… and I hate that shit. 🙂 I get so damn bored. So I think 15 reps is good enough. My legs, especially my knees, are feeling fine. So I’m going to slowly introduce weight now, probably putting one of the 20 lb. bars over my shoulders and work from there. I use lunges as an excuse to work on posture, pinching my shoulder blades, opening my chest, keeping upright. Not only is that good for balance, but posture and so many things for me. I usually added weight to lunges with dumbbells, but I want to try a bar to see how that affects me — too easy to “collapse” my chest with the dumbells. I still will keep them to higher reps, 8-15 range per leg, but I figure a little weight is good now because else it’s just more reps. 😉

Inspired by Paul Carter’s methodologies

  • Squats
    • bar x 5
    • bar x 5
    • 115 x 5
    • 145 x 4
    • 175 x 3
    • 225 x 2
    • 250 x 1
    • 215 x 8
    • 215 x 5
  • Front Squat
    • 95 x 8
    • 95 x 8
    • 95 x 8
  • Leg Press (350-Method)
    • 135 x 26
    • 135 x 21
    • 135 x 20
  • Lunge
    • BW x 15e
    • BW x 15e
    • BW x 15e

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