2015-04-09 training log

It does feel good to deadlift again. Well, almost. 😉

My left knee started to feel “bad” again. But what was cool was I found if I was tight in my setup before I bent down to the bar, things settled out ok. So, this may just require a bit of setup adjustments, because the pull itself didn’t feel bad or in poor form or anything. Not going to sweat it too much, it’s only the 2nd session back deadlifting, but it’s a point to note.

Otherwise, the deadlifting went well. I rested only about 1 minute between sets, which is the plan. Even in doing so, the singles went up well, with only a small bit of bar speed slowdown towards the end. I still debate if I should stick with the 3×3 back-off sets or maybe do a 1-AMRAP + 1 50% set, but for now, this seems fine.

Chins are going down in reps, but going up in form. I’m too tall for the chin-up bar, so what I’ve been doing is bending at the knees and curling my feet back. Well, that usually lends to my feet touching the ground at the bottom and some tension is lost. I’ve started putting my legs out in front of me, kinda in a “pike” position. That’s working better. It keeps me from ever touching the ground, keeps tension all the way, etc.. Consequently, I’m doing less volume, but the reps are more quality and I feel like I’m getting more out of it (in terms of how the muscles feel afterwards). So hey, all good.

The cable rows are also feeling good. Getting a fuller range of motion, really working to extend and squeeze the shoulder blades, even with a slight cheat — that slight cheat/momentum seems to be doing good things.

I was thinking there wasn’t enough overall work, given it’s the back. I still feel that, but not as strongly as last week given how sore I was the next day. 🙂 Not hugely sore, but enough to see that yeah, things were getting sufficient work. I mentioned seeing in numerous templates from Paul Carter how he’ll do something with shrugs like 1 heavy set of 5 reps then 1 lighter set of 20 reps. I think I’ll give that a try and see if that is just the little bit of additional work.

So all in all, doing fine.

Oh and weighed in officially at 215 this morning. The downward trend continues nicely.

Inspired by Paul Carter’s methodologies

  • Deadlift
    • 135 x 5
    • 185 x 4
    • 225 x 3
    • 275 x 2
    • 315 x 1
    • 320 x 1
    • 330 x 1
    • 275 x 3
    • 275 x 3
    • 275 x 3
  • Chins
    • BW x 5
    • BW x 5
    • BW x 3
    • BW x 3
    • BW x 2
  • Cable Rows
    • 120 x 15
    • 130 x 10
    • 130 x 8
    • 115 x 10
  • Hammer Curls (350-Method)
    • 25e x 20
    • 25e x 14
    • 25e x 12
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