2015-04-14 training log

As I suspected, reps aren’t really going anywhere… stands to reason. But I guess so long as there’s not a serious loss, so be it.

Only real thing worth commenting on was the change at the end. I dropped the push-ups in favor of flies. I’m not totally settled on what to do here.

See, I’m starting to find a flow in structuring the session. Start out with a “big” exercise: bench, squat, deadlift, press. Work that “big” exercise in a work-up, lower reps, striving for strength stuff here… but it could vary a bit depending upon the particulars, e.g. that I might rep out or just do back-offs.

After the “big”, the second exercise will be something fairly close with a similar aim, still heavy-ish but up to that 6-10 rep range in the 3-5 sets area. So right now complementary to bench is dips, because for me right now that’s perfect but when the day comes I’m doing 5×25 dips well… I could do weighted dips, or this is when I might do inclines or some such. Squats complements with front squats or pause squats. Things like that, where it’s very close to the main movement, 3-5×6-10 sort of thing.

After that starts to be something more supportive, 3-4×8-12 type of thing. So bench gets DB inclines, squat gets leg presses, etc..

And then I end with something certainly more “isolation” and certainly higher reps for more pump, like the lunges or flies or curls or whatever. This is where techniques like 100-reps or 350-Method or drop sets or whatever can start to come into play.

So it’s a bit of a ramp, starting with heavier weights and lower reps, transitioning to lighter weights and higher reps.

When I started laying out this program, that was the rough idea; I wasn’t perfect on it, but it was a general thought. Then as I’ve been going through the weeks here, I’m seeing how things are working (or not working) and how changes affect things. And this just seems to be where things are transitioning to.

In particular here then, I think the incline DB will stay but no 350-method: just 3×8-12, but then whatever I do at the end be it pushups or flies or whatever, that gets a 350-method treatment.

Anyways, tinkering…. making a change, seeing how it goes.

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 13 (AMRAP)
    • 185 x 5 (AMRAP-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 14
    • 40e x 12
  • Machine Flies
    • 70 x 20
    • 70 x 13
    • 70 x 13
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