2015-09-14 training log

A little change-up, but I think it’ll be good.

So squatting itself went fine. In fact, I was feeling good so I worked up to my EDM; still keeping 1 minute of rest between all sets. It was a wee bit slow at the sticking point (about 2/3 way up), but not too bad. It did a couple things: 1. it gave me a good measure of things so next time I try the EDM if it goes up faster then I’ve gotten stronger; 2. it reinforced the need to really push the work sets with C.A.T., especially as I transition through the sticking point. So it was productive, I think.

The work sets tho feel easy. I am hitting the same bar speed and such on that 5th rep of the 5th set. I’m not sure what I’ll do here… I may keep at it another week or two then switch up to model 2, instead of upping the weights. We’ll see how it goes.

Then I tried to change up a few things. I can feel my knee not being happy, so I want to continue to work on strengthening it. As much as I hate the unilateral work, I do believe it has really helped in the past, so I want to stick with it. But one interesting thing is that the other day I was just stretching in my chair and basically did a leg extension. The way things felt lead me to wonder if doing some light, higher-rep leg extensions might be good for me. So I’m going to adjust things slightly to put those in and see how it goes.

I also did split squats today instead of lunges, just for variety. IMHO either split squats or lunges, whichever… just do one of them, whatever keeps me from hating the work too much. 🙂

Another change up was my foot positioning on the leg press. Now when I started doing leg presses again some long time ago I was keeping a “stance” that was trying to replicate my squat stance as much as the press machine would allow. Then some months ago I was reading about going narrower as a better way to target the quads. But tho I did that, I didn’t feel I was getting the work. This past weekend I was reading something that made me think about trying to go a little more narrow and positioning my feet a little lower as well. So I did that. Feet were a few inches closer together, plus I moved them down a couple inches. No impact to range of motion, feet were still fully in contact with the plate. I also made an effort to push through my heels. It’s really easy in that position to have the direction of force basically go through the balls of the feet, but that’s not how it should be. Granted it shouldn’t be all through the heels, but rather evenly spread, just like the bar was over the middle of the foot (in a squat). Still, if I think to press through my heels, that ensures a “whole foot” engagement in the pressing motion, not just the balls of my feet. And so the result? Man, I really felt it in my quads, more than I ever have. That little bit more in, that little bit further down, ensuring a good full-foot press… oh yeah. So that was better than upping the weight for sure. 🙂

Anyways, all generally good.

But what isn’t good? I don’t know what gives with my weight loss. It’s not progressing at the rate it should be. Nick @ RP and I are going to watch things this week. If the rate doesn’t pick up properly then we’re going to drop intake yet again (yes, so soon after the last drop) and I’m also going to up the gym sessions to 4x week. I’m going to stick with Base Building tho, just some minor rearranging of the work. We’ll see how this week goes.

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
    • 285 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
  • Split Squats
    • BW x 10e
    • BW x 10e
    • BW x 10e
    • BW x 10e
  • Leg Extensions
    • 40 x 10
    • 40 x 10
    • 40 x 10

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