2015-06-12 training log

You know… I kinda don’t like this day. πŸ™‚

I realize it’s because it’s tons of high-rep work. I don’t mind high-rep work in theory, but it just drives me nuts. And when it’s unilateral work, it’s even worse. It’s really a matter of time. Like on the DB rows… to crank 25 reps… well that’s really 50 reps because you do each arm. And it just drags… and drags… and I hate it. Can’t I just go back to 5×5 work? πŸ˜‰

That said, I do think it’s paying off. I haven’t taken any pictures yet to do before/after comparisons, but I can see some stuff in the mirror, I notice it when I go about my day. This program, eating more food (huzzah!) and so on does seem to be paying off.

Speaking food, plan seems to be to get me up to 220 and hover there for a bit… once we know it’s good, then we’ll probably stay there for about a month. Right now still playing with food levels to get me up there, and once I’m up there then we’ll stop adjusting intake and hold steady. After that levels well, a “mid” basically, then we’ll hit 3 months of cutting to try to drop down again. I don’t know how much true weight I’ve put on (vs. just water/glycogen bloat), but at least 5 lbs is that so probably 15 of tissue. So 20 lbs in 12 weeks? Should be do-able since I ought to shed a bunch of it up front due to bloat reduction. My HOPE is that 200# will see me where I actually want to be, but honestly I could see maybe a hair more beyond that (like 190??) not sure, but yeah… I’m aiming for lean. Bottom line, I’ll be bummed to stop eating so well and having lifting progress, but I’ll be happy to be finally hitting the end goal of the Defattening Project.

Anyways… digression.

Today I’ll chalk up as a 80% day. I really didn’t want to finish… again, hate the reps, and the fact that almost everything today is 350-methods and AMRAPS. Ah well. I actually did alright tho. I’m working at pushing myself with things like dips and chin-ups because it sure feels like I’ve stagnated and I think it’s because I don’t have normal overloading abilities there so I just have to push.

And push I did, trying to keep going and truly fail. So that happened on the press AMRAP. Press is my slowest progressing lift, and I’ve been at 12 for a couple weeks. That 12th was pretty slow but I figured go for 13. I got half-way up, held it… kept pushing… but it didn’t go. And so I lost a rep on the 50% set, but whatever. But then on dips and chins I just keep cranking until I couldn’t. Like on the last set of dips I went for a 10th rep, got to the bottom and almost dropped through… truly failed. I think that’s how I have to push with the bodyweight stuff, if I want to break through. Else I’m always stopping myself too short.

Anyways, onwards.

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 12 (AMRAP)
    • 115 x 6 (50%)
  • Dips (350 Method)
    • BW x 16
    • BW x 11
    • BW x 9
  • Chin-ups
    • BW x 5
    • BW x 5
    • BW x 5
    • BW x 3
    • BW x 3
  • DB Rows (350 method)
    • 50e x 25
    • 50e x 20
    • 50e x 15
  • DB Curl (350 Method)
    • 25e x 16
    • 25e x 12
    • 25e x 10
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