2015-09-24 training log

That wasn’t too bad.

Deadlifting itself was fine. My knee was a little unhappy, but by the 3rd work set things were humming along nicely.

Rows. Fine. I’m doing them more Pendlay-style, but whatever — so long as my back feels it.

Shrugs didn’t work out as I planned. I wanted a heavy/low-rep set, then a lighter/high-rep… but I missed the weight estimates by a long-shot. 🙂 Ah well. I did them Meadows style (3-second hold at the top), and I’ll probably just stick with that.

I do feel like I need a little more volume here, like a 4th set of rows and a 3rd set of shrugs. But I dunno… the deadlifts do a lot.

Anyways, all in all, fine. I think the bigger commentary comes from other things. I’m really feeling it in both shoulders and elbows. I’m going to start taking some Advil before bed for maybe the next week or so and see how it goes. I generally don’t like doing that, but I think I’m beat-up enough I could use a little help. As well, I’ve been a side-sleeper for some years now. Don’t recall why I changed to side sleeping, but I did. I do believe it either is causing or certainly isn’t helping my shoulder situation. So working on trying to get back to sleeping on my back. Feels very strange. 🙂 But hopefully changes like this will help my shoulder situation out.

All in all, things are groovy.

  • Deadlift (Base Building model 1)
    • 185 x 5
    • 210 x 4
    • 250 x 3
    • 275 x 2
    • 290 x 3
    • 290 x 3
    • 290 x 3
    • 290 x 3
    • 290 x 3
  • BB Rows
    • 135 x 8
    • 135 x 8
    • 135 x 8
  • DB Shrugs (Meadows Style)
    • 80e x 10
    • 80e x 10
  • V-Bar Pulldowns
    • 100 x 12
    • 100 x 12
    • 100 x 12
    • 100 x 9
  • Hammer Curls
    • 30e x 8
    • 30e x 8
    • 30e x 8
  • BB Curls
    • 20 x 100
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4 thoughts on “2015-09-24 training log

  1. Funny you mentioned the a Advil and side sleeping. I’ve been trying out some different strength routines and I’ve been having a bit of trouble sleeping. Like you I try to avoid taking anything like advil, but it really helps and honestly a good sleep something to strive for. It provides excellent ROI.

    I’ve always been a stomach sleeper which I know is terrible for my back. I just can’t seem to fall asleep on my back unless I’m completely exhausted. When I do my back loves me for it in the morning, just can’t seem to get over the initial falling asleep in that position part.

    Let me know if you how it works out for you and if you have any tricks to make it work.

    • Oh no question Advil helps… but I know if I allowed myself to take it as needed, I’d be taking it a lot. 🙂 I want to save it for when I truly need it, and I think things are at a point now of need.

      I don’t know about tricks for sleep positions — it’s just weird feeling and I just tell myself it’s the discipline like any other: you just do it, and keep doing it, and eventually it stops sucking. At least, that’s what I’m telling myself. 😉 I used to be a back sleeper, so I reckon it’ll eventually come back to me. That said, a GOOD pillow helps a lot. If you have just a standard “fluffy pillow”, ditch it. There are lots of purpose-made pillows out there that can provide MUCH better support to your head/neck area, and I have found that’s been a huge help over the years.

  2. Wanted to comment separately about the strength stuff. I’ve started some strength routines. My biggest challenge with strength routines has been the lack of soreness. I’m so used to being sore I often feel like strength routines lack the volume to reach the level of soreness that leaves me feeling like I’ve done enough work.

    I know that’s just the way the programing works and part of it is just getting out of my comfort zone. Also since I’ve never focus strictly on strength I lack some of the skill to perform some of the movements for strength and as a result I’m probably not lifting as much weight I should be to get the best results. It’ll come with practice, but that’s probably another factor that leaves me feeling like I haven’t done enough.

    Anyway I’ve been trying out this Max Effort Black Box (http://breakingmuscle.com/functional-fitness/the-origins-and-application-of-the-max-effort-black-box-concept) stuff. It combines some crossfit with the strength lifts. Okay, so I’m still not doing just strength, but it looks like a history of good results and it’s helping me to bridge the gap between doing a strength routine and feeling like I’ve done enough work.

    Have you heard of the MEBB stuff?

    • One thing about soreness is that being sore isn’t necessarily a sign of “did enough work”. You can certainly still get in enough work and not be sore from it. That said, I know exactly what you mean tho — I want to feel worked, and soreness is a part of feeling worked.

      Never heard of MEBB, but the concepts seem to be a blend of CrossFit and strength stuff like Wendler’s 5/3/1 and other powerlifting type of programs. But yeah, with things like C&J and Snatch, there’s so much technical to get right that you probably are NOT lifting enough pure weight to make you feel worked, but until your technique is better it’s how goes… it’ll come with time.

      Heck, if you’re not bent on the Oly lifts and CrossFit stuff and just want to lift to get strong and feel sore… check out The Texas Method. It may not seem like a lot of work on paper, but it should kick your ass nicely. 🙂

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