2015-09-21 training log

Feeling dejected, but hopeful.

I’ve been sitting at a bodyweight of 216 for a few weeks now. I should be down, not steady. The things we changed up didn’t seem to have effect, so we’re upping the ante. Pretty much no more fat in my life, and I’m now hitting the gym 4x/week instead of 3. The gym sessions will be more or less the same as I have been, just minor mods.

I am still following a Base Building philosophy. With 4 days it’ll be: squat, bench, deadlift, press. I’ll give the main work in a Base Building style, then the assistance work will try to inverse pyramid. That is, start with good assistance exercises that are more compound, heavier weight, fewer reps, then progress to more isolated stuff (tho not entirely — no concentration curls here) with lighter weight and more reps. The lighter stuff can go closer to failure, but no pushing past it (e.g. drop sets, rest-pause, etc.). Keeping rest times to about 60 seconds. And just try to move move move.

Thus today’s squat session wasn’t much different than last week, but I did change up a few things.

First, I am thinking if things keep up as they are, I’ll probably bump it to model 2 as the work sets here are already pretty easy. I’d rather try going to model 2 before I increase the weight. I’ll see how next week goes, then judge from there.

Leg presses continue to use a narrower, lower stance. To help with that pressing motion, instead of pushing through my heels I remembered a better tip: lift the big toe. That keeps things “flat” and oh that seemed to hit everything just right. I’m also upping the weight a little bit, wanting to keep the leg presses more on the heavier side. I do hope this will be effective in bringing up my quad strength as for sure that’s my weak point.

Then the lunges… oh dear lord. I hate lunges, but I do them because there’s no question they help my knee. If I keep doing them, over time it’s been a huge help. So I need to keep doing them. Today for variety I opted to do walking lunges instead of in-place stepping out and back lunges. Geez… that sucked. 🙂 I also work to keep good posture, no leaning forward, very upright. That helps the hurt. Yeah, I should keep these up.

Now, I had planned to throw in some light leg extensions at the end, again towards helping my knee. But I couldn’t. My quads were trashed after the lunges. So I did leg curls instead. First, I think that may be a better option overall. Second, what hurt more was my quads! The physical pressure of resting on my aching, pumped quads, the simple pressure against them… that hurt more than anything. 🙂

So, we’ll see how all this goes and where it takes me.

  • Squat (Base Building 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
    • 345 x 10
    • 345 x 10
    • 345 x 9
    • 345 x 6
  • Walking Lunges
    • BW x 12
    • BW x 12
    • BW x 10
    • BW x 8
  • Leg Curls
    • 40 x 12
    • 40 x 12
    • 40 x 8

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