2015-06-02 training log

Things held, and in fact progressed a little bit. So, time to up the numbers!

With the way Paul’s programming works, now that I’m hitting 15 reps on the bench AMRAP it’s time to up the weight. While I hit the number last week, I opted to try it again this week because, coming off the fat-loss diet, I’m still getting my legs under me — did I just have a good day? or did I actually go up? Well, hitting things again with the bench and then everything else going up as well? Yeah, time to up the weight.

That feels so good! To be making forward progress like this again. Oh I know… I was also making forward progress in the fat-loss area, so all is good. But the ultimate goal is getting stronger, and that only happens if the weights and reps are increasing. ๐Ÿ™‚

So next week, I’ll up things. I’ve been using 240# as my EDM for calculations. Fiddling with numbers a bit, I’m going to go 255#, which after doing the number crunching winds up being either a 5# or 10# increase each set. I think that should suffice and get the AMRAP sets back down to about 8 reps. I’ll adjust as needed.

One thing it made me think about was the whole “getting bigger” or “getting stronger”. My goal, post-fat-loss, is to get my strength back AND the big goal being 3/4/5 (300 or 3 wheels bench, 400 or 4 wheels squat, 500 or 5 wheels deadlift). So of course, that’s all about strength. But I’ve lost some muscle mass, and some strength too. So I’ve been wondering really what will I do once I’m totally done with the fat-loss? Honestly, I’m starting to lean towards building muscle, because I think that will be the immediate need post-defattening. But here’s the kick. I really want to keep trying Pauls’ protocols, but I keep floating back to 5/3/1 because I know that’s a very logical progression that will get me stronger (and a little bigger). Paul’s protocols don’t feel as straightforward, and on paper it feels like following his approach would make for solid – but slower – progress. But here’s what hit me today. If progress can be maintained on this “massing” program like this… like 1 more AMRAP rep each week, that’s about 8 weeks or so per “cycle” before you’d bump weight. And if when bumping weight you’re going to go up 10-15-20#, gee… isn’t that a rate of progress about the same as 5/3/1? So gee… of course, this program isn’t geared towards “stronger”, it’s geared towards “bigger”, but in part the two go hand-in-hand. And if I can focus on bigger but strength comes along at a reasonable rate… well gee, I could be alright with this. Because again, Paul’s programming seems to give me solid progress AND beat me up a lot less, so it’s great.

It makes me think that it might wind up being some sort of cycle, of like 2-3 months of his massing approach followed by 6 weeks of a Strong-15 short cycle, then back to 2-3 months of massing, Strong-15 short, etc. And cycle that way. I wonder what that might do for me.

I don’t know. Just thinking out loud, because well… happy to be back on the upward trend. ๐Ÿ™‚

Oh… and it really sucks to get 2 reps into what you know will be 15 reps… and have to fart. What DO you do? Other than struggle to maintain focus instead of losing tightness because you either let the fart out or want to start laughing. ๐Ÿ™‚

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

  • Bench Press
    • bar x 5
    • bar x 5
    • 95 x 5
    • 120 x 4
    • 145 x 3
    • 180 x 2
    • 205 x 1
    • 180 x 15 (AMRAP)
    • 180 x 7 (50%)
  • Incline Press (350 Method)
    • 95 x 18
    • 95 x 14
    • 95 x 12
  • BB Row
    • 155 x 8
    • 155 x 8
    • 125 x 12
    • 125 x 8
  • Wide Pronated-Grip Pulldown (350 Method)
    • 110 x 20
    • 110 x 14
    • 110 x 12
  • BB Curl (350 Method)
    • 40 x 23
    • 40 x 16
    • 40 x 13

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