2015-10-01 training log

That went well, but I did have a funny thought.

Overall today went well. My knees and shoulder weren’t feeling great, but after a good warm-up things were fine. For sure I’m keeping up with my shoulder/rotator warm-ups. Never should have stopped, but here we are.

Deadlifts were fine. I am thinking about bumping up 10#. Rows, fine.

Shrugs are something I’m going to work on before I go up more. Using dumbbells is helpful due to posture, but I’ve had poor form/posture during shrugs for so long that I’m used to it. So I’m trying to get in position, then really stand up straight, let my arms be not just at my side but a little behind the lateral midline — not really, but it’s a mental cue to help ensure my shoulders stay back and thus my posture upright (instead of everything rolling forward). Then as well, when I shrug I often bend my head back, which isn’t the best spine position, so I’m trying to basically keep my chin tucked in and “sucked in”. I’ll keep the weight here as it’s a reasonable weight while I work on fixing my form issues. I’ll say tho… these Meadows Shrugs give me a trap pump like crazy.

And on the bb curls, for a change instead of 100 reps I did 21’s (7 start to mid-way, 7 mid-way to top, 7 full reps) and did 3 sets of those. Why? Just for a change.

See, my funny thought is direction after I finish Defattening. My intention was always to get back on the strength train and work up to a 3/4/5 bench/squat/deadlift — that could be 300/400/500 or 3 wheels (315) / 4 wheels (405) / 5 wheels (495) — probably the wheels, just because. I’d still like to do that.

But I’m finding myself thinking more about mass building. On the one hand, the heavy loads are beating me up. On another hand, having lost all this weight isn’t just fat loss but it’s also size loss — and I feel small (“The day you started lifting is the day you became forever small” – Dom Mazzetti). Yeah, I’d like to put on some more size. So I don’t know.

I actually think it may play more into Paul Carter’s year-round thinking, where you cycle through phases of mass building, base building, and peaking. Or part of me thinks to just spend a few months going back to 5/3/1 Boring But Big.

Don’t know. Thinking aloud.

In other news… weighed in at 214 this morning. That’s the sort of progress I expect to be seeing.

Here’s the trick: I’m pretty much perpetually hungry.

“Hunger is just fat leaving the body” (if not a quote, a paraphrase from Dr. Mike Israetel)

  • 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 Meadows Shrugs
    • 80e x 10
    • 80e x 10
  • V-Bar Pulldowns
    • 100 x 12
    • 100 x 12
    • 100 x 12
    • 100 x 10
  • Hammer Curls
    • 35e x 8
    • 35e x 6
    • 35e x 6
  • BB Curls (21’s)
    • 30 x 21
    • 30 x 21
    • 30 x 21
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