2015-07-13 training log

Well, that was cool. 🙂

I figure with just a couple weeks to go before I’m back to the cut diet, let’s bump up the weights and get “as far along as I can”. I mean, if I can hold at this level for 3 months I can live with that.

So I upped the weight on the squats and deadlifts, by about 15# working weight but it worked out to more-or-less 10# jumps each set. The 275 squat went up well. I’m still unhappy that I lost so much strength in my squat, but at least I’m getting it back. It makes me think futures, but more on that in a bit.

One change I did was the split-squats. I’m starting to plan out my program for when I’m back on the cutting diet, since the program needs to support fat loss (and muscle retention). One thing I wanted to do was add some finishers as a way to bump up the “work” to help with the fat burning. I read about the “50-rep challenge” which is basically taking a weight you can do for about 25 reps, doing it, resting about 15 seconds, crank out as many more reps as you can, rest 15 seconds, crank, rest, etc. until you total 50 reps. I thought on either lunges or split squats that’d be good to try out. So I thought to give it a go this morning to see how it went. I did remember the technique incorrectly: I would do one leg for as many reps, switch legs and match the reps, then immediately switch to the other leg and keep going, etc.; I never took a rest other than maybe a few seconds to switch legs and steady out my balance. Still, it burned. 🙂 I think it’ll be a good change up, or at least worth a try during the forthcoming program.

I admit I’ve got mixed emotions… I am enjoying the more relaxed diet, I’m enjoying getting some strength back, and I don’t want to leave that. But boy do I want to get the rest of this fat shed and get on with things again. So take the short-term pain for the long term gain. Really tho, I just can’t wait to be back on the “growth” program that I want.

To that end, I do find myself thinking more and more about 5/3/1. Why? A lot of reasons. It’s a known way of progressing, it works and has worked well for me. It gets back to lower reps and heavier weight. Paul keeps saying things like his Strong-15 is really meant more for peaking, but then I see some things that make it seem like you could run Strong-15 all year round. So I don’t know. I really do want to give Paul’s programming a more serious shake, as it’s all be predicated under my defattening. I guess… I’m just itching. 🙂

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

  • Squat
    • bar x 5
    • bar x 5
    • 135 x 5
    • 165 x 4
    • 195 x 3
    • 245 x 2
    • 275 x 1
    • 225 x 9 (AMRAP)
    • 225 x 5 (50%)
  • Stiff Legged Deadlift
    • 145 x 5
    • 185 x 4
    • 225 x 3
    • 275 x 2
    • 315 x 1
    • 255 x 10 (AMRAP)
  • Split Squats
    • BW x 50 Rep Challenge, didn’t keep track of how many each leg per switch… just kept going.

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