2015-09-07 training log

Time to change things up.

Coming off the Strong-15 Short cycle for a little strength peaking, which I consider a success given I met goals on squat (315#) and deadlift (405#) and while I didn’t meet my bench goal (265#) I did match the lifetime PR from before the cycle (255#), I’m starting a 4-6 week cycle of Base Building. The intent is to cement the strength gains, and increase the workload to better support the Defattening Project.

We’ll see what happens to my strength. But certainly today demonstrated increased workload — enough to put me right.

See, over the weekend I got pissed. I’m not losing fat at my desired rate, so that means I need to 1. adjust the diet downward, 2. increase the workload upward. No question the Strong-15 cycle was NOT a lot of work, which is the point to be low-volume. But I need more volume, more “work” to do because of course to fuel that work you burn calories. So it’s generally all as it should be, it’s just not where I want to be. So I actually became hell bent yesterday morning to radically change my gym work, going 4- or maybe even 5-day split, lots of volume. Thing is, the more I lift, the less cardio I have to do and the more food I get to eat. Win-win! But as I started down my path of planning a new program, I realized I was being driven by being upset and not by rational thinking.

It’s pretty evident that the Base Building models here will put me through a lot more work:

  • there’s more volume
  • there’s less rest (generally 1 minute between sets, at most)
  • it’s just going to work you more

And after today, it’s pretty evident my conditioning levels are down. Not in the shitter, but not where they have been. But that all stands to reason given how I’ve been working the past some weeks. So as it is, this is going to be enough work for me. I don’t need to dive in from that Short-Cycle and go 5x week with tons of volume — that’s too much too fast, changing too many variables at once. I need to ramp up to it. My diet already has been adjusted to cut back, and just going to this 3x/week Base Building approach adds in more work. That’s enough for now. After 4-6 weeks on this, I can add a 4th day, plus change the session work again to be more bodybuilding-like (more reps, more volume, more intensity techniques like drop sets, etc.). One change at a time.

I’m glad I didn’t let my emotions get the better of me. Trust the programming.

That said, all in all today was ok for a first session. Squats went well. Not too hard, but not too easy either. Really working on driving the bar up (that whole Compensatory Acceleration Training). For sure, it’s work. I reckon with only 4-6 weeks on this that I will not be changing weights, but hopefully I can change the intensity. For example, once 5×5 is stupid easy, consider going to model 2, or maybe I’ll try less rest (45 seconds instead of 60). And so on. It’s only 4-6 weeks so I can’t see any need to change weights.

Anyways, I’ll see how things look in a week.

Base Building Traditional Split

  • Squat (model 1)
    • bar x 5
    • bar x 5
    • 140 x 5
    • 165 x 4
    • 195 x 3
    • 215 x 2
    • 240 x 1
    • 170 x 5
    • 170 x 5
    • 170 x 5
    • 170 x 5
    • 170 x 5
  • Leg Press
    • 315 x 10
    • 315 x 10
    • 315 x 10
    • 315 x 10
  • Lunges
    • 45 x 10
    • 45 x 10
    • 45 x 10
    • 45 x 10
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