2015-05-22 training log

First true week down, and I’m doing well.

I do like the change of pace. I do like the simpler approach. And I do feel worked by the end of it. I certainly feel more worked on the lower days than upper days, because well, focus and volume. But again this is an experiment to see how such a program might work for me. And I gotta admit, as much as I’m enjoying Paul Carter’s methodologies, part of me is wanting to get back to 5/3/1 I think because of the “rapid” pace of strength gains. I’m sure I could actually run Paul’s Strong-15 for a few cycles in a row, but that’s not really what it’s about. So I dunno. But it doesn’t matter — until I’m done defatting myself, gym time is basically bodybuilding oriented.

I am happier to see more reps, better performance. Hooray for food! 😉 Next week will be the telling week tho. I expect to increase, like at least 1 rep on the AMRAP sets.

I’m also really happy with something. Dips. I used to not be able to do any. Now I crank out 15 and that’s 15 after a bunch of pressing. In the grand scheme it’s nothing, but it’s significant for me. I’ll be happy when I get 10 chin-ups. While it seems like I’ve regressed on those I really haven’t; I’ve gotten stricter, especially about getting into the bottom position. I used to cut it a little short because of shoulder issues, but my shoulders have been feeling so much better and I’ve just naturally been allowing myself to get lower and be at almost a dead hang (I don’t go fully dead, fully limp, but I’m pretty much all the way down). And other things like really clearing the chin over the bar (not just “reaching” the chin to the bar), that there’s no relief in the bottom position (I might touch my toe to the ground briefly to stop any swaying, but I try to avoid allowing the foot to support anything). So, on paper I haven’t progressed, but they are more quality chin-ups. I’m good with that.

I tried rotating DB curls today. Technically Paul’s program is “Dumbbell Curls”. I thought, for a giggle, try rotating. So that’s where in the bottom position the hand is pronated, and at the top it’s supinated. I don’t think I’ll do that again. I never felt like I got anything out of the rotation. Pick a position (pronated, neutral, supinated) and just stick with it. Hell, I think I’d get more out of reverse grip curls for that matter. Ah well.

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

  • Overhead Press
    • bar x 5
    • bar x 5
    • 60 x 5
    • 75 x 4
    • 90 x 3
    • 110 x 2
    • 125 x 1
    • 115 x 10 (AMRAP)
    • 115 x 5 (50%)
  • Dips (350 Method)
    • BW x 15
    • BW x 10
    • BW x 9
  • Chin-ups
    • BW x 5
    • BW x 4
    • BW x 4
    • BW x 3
    • BW x 3
  • DB Rows (350 method)
    • 45e x 25
    • 45e x 19
    • 45e x 15
  • DB Curl (350 Method)
    • 25e x 15
    • 25e x 14
    • 25e x 12

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