2015-05-12 training log

Yesterday was figuring out some lower body stuff, and today some upper body stuff.

The big figure was the 1RM on pressing. I have done overhead pressing again in recent months, but not really a proper press, and a press for larger weight. A little bummed to have stopped at 150, because it was more a stoppage from feeling light-headed and almost losing the lift because of that. I battled this for a while before and honestly forgot what I did to combat it, so I need to try searching through back notes. But I think it’s a matter of getting a LOT of deep breaths before I unrack (e.g. like 10 deep through the nose into the belly breaths), then after I unrack have another exhale-inhale cycle THEN press.

But 150 is reasonable enough for now. I’m sure I wouldn’t have gotten a whole lot more anyways.

Everything else was figuring out too, and I think I know where I’ll officially start with things come next week.

I will say that the DB rows surprised me. In the past I never felt like I got much out of them, but today I really did. I think I’ve gotten better about ensuring my back work isn’t me going through the motion but in fact ensuring to make the back do the work — I’m not rowing, I’m contracting my back muscles to have them pull my upper arm backwards, y’know? That sort of thing. Makes a big difference.

And I also continue to feel like I am not going to get the daily volume as I’m used to, but that the increased frequency of work well… I’m going to be really interested to see how that fares for me.

Oh, and today made me remember one other minor change from the as-written program. Paul has you do chin-ups after rowing. Well, I can’t do many chin-ups and if I do it after rowing I really won’t get much work, if any. So I am putting chin-ups BEFORE rowing to ensure I get some level of chin-up work. It’s easier to modify the amount of weight lifted in a row, not so much on a chin-up. So, that makes my program changes: chin-ups then rows (because I’m not strong enough), bodyweight dips instead of weighted (again because I’m not strong enough yet), and the 4x week instead of 3x.

All in all, feeling good. And feeling especially happy that instead of having to wake up and get on the elliptical tomorrow, I can sleep in. 😉

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Overhead Press
    • bar x 10
    • bar x 5
    • 75 x 5
    • 95 x 3
    • 120 x 1
    • 135 x 1
    • 150 x 1
    • 115 x 8 (AMRAP)
    • 115 x 5 (50%)
  • Dips (350 Method)
    • BW x 15
    • BW x 10
    • BW x 9
  • DB Rows (350 method)
    • WT x REP
  • Chin-ups
    • BW x 5
    • BW x 4
    • BW x 3
    • BW x 3
    • BW x 2
  • DB Rows (350 Method)
    • 45e x 25
    • 45e x 17
    • 45e x 12
  • BB Curl (350 Method)
    • 45 x 15
    • 40 x 12
    • 40 x 10

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