2015-06-19 training log


Broke through my long-standing plateau with the pressing… at least, technically. Been stuck at 12 reps on the AMRAP for a while, got 13. Feel good to have broken through. But is it really a break-through? or just a good day? Next week will tell.

I didn’t do DB Rows. Something’s feeling weird in my lower back. It started yesterday, feels better today, but still not awesome. B rows really tax my lower back because that 350-Method makes for a LOT of reps (each side), and DB Rows involve a bit of a twist to get a full range — so my lower back gets a good workout here. I didn’t feel like making anything worse (since it does feel like it’s improving), so I did cable rows instead. But I’ll tell you…. I didn’t feel I got as much out of the cable rows as I did the DB rows — education moment. I’m not sure if it might be the sets/reps, or the exercise itself. I’m tempted to do cable rows again next week with a slightly lighter weight to try to have a more apples-to-apples reps-to-reps comparison. But in the end, tho I don’t care much for DB Rows, I’m learning that really high-rep DB Rows seem to do something for me.

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 13 (AMRAP)
    • 115 x 6 (50%)
  • Dips (350 Method)
    • BW x 14
    • BW x 11
    • BW x 8
  • Chin-ups
    • BW x 5
    • BW x 5
    • BW x 5
    • BW x 3
    • BW x 3
  • Cable Rows (350 method)
    • 110 x 20
    • 110 x 15
    • 110 x 11
  • DB Curl (350 Method)
    • 25e x 18
    • 25e x 15
    • 25e x 13

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