2016-01-18 training log

It’s deload time, so there’s not much to write about… but yet, there is, and it has nothing to do with deloading.

So deload-wise, the program has some guidance about what to do, but otherwise my general protocol is to keep doing what you’re doing, just halve it. Do the first half of what you’d normally do. The wording is important. Simply put, if you normally do 4 sets, do 2. But let’s say there’s a workup, do the first 2 sets, which yes will be the lightest weights. This isn’t supposed to be much stress and strain, just a little movement and aid in recovery, so behave accordingly. And so, that’s all today wound up being.

If I did anything interesting, it was playing with my hand positions when I squatted to see how it might affect my elbows. I even tried touching the collars, and while that was a little awkward to (un)rack (given the way this half-rack is set up), it was good on my elbows but bad on keeping the bar on my back. Still, it was kinda telling and interesting and I might play with it some more.

But what’s more relevant is my future thinking.

I’m really enjoing the Inception program, but it is going as I predicted — it’s beating me up.

When I did 5/3/1 a few years ago, that’s a 4x/week program, but it’s really like a 2-day upper/lower A/B type of split. That was too much for me. When I made it into 3x/week, it worked well for me. When I tried some other similar 2-day upper/lower A/B type of splits, I made great progress, but it wound up being too much for me. And so I feared Inception might be the same, and sure enough it is.

It’s not that 4x/week is too much, it’s what’s done. For example, if it was 1-body-part-per-session, that can work out ok. The last cycle I did had an arm day, and thing is, even the most brutal arm day is no where near like what a squat & deadlift day is, y’know? So it winds up being 4x/week, but it’s really like a very light recovery day. And why did I start doing 4x? Because The Defattening Project: the more I go to the gym, the more I can eat, and that really helped when the off-days were so depriving that it was driving me nuts.

But do I really need it right now?

And what do I need more of? More gym? More food? No… more sleep.

So I’m giving some serious thought to dropping back to 3x/week (I’ll go back to 4x eventually, since another cut cycle is coming and I’m sure I’ll want more food), and on my non-gym days just sleeping in. No alarm, no nothing. Just sleep. My body will probably still want to get up out of habit, but don’t… or if I do, even just stay in bed for another 30 minutes. It’s still rest.

What will I do? I don’t know. Still thinking. But something like Paul Carter’s “Lift Run Bang Template” (from his “Strength, Life, Legacy” eBook, or here and here may be fitting. 3x/week. Gets some heavy work in. Not too much volume, but enough. Rotates on an A/B heavy/light sort of approach. It may be what the doctor ordered.

We’ll see. I’ll still take the rest of this week as an Inception Deload; stay the course until I’ve charted a new one.

Based upon Paul Carter’s Inception program

Week 7 (deload)

  • Squats
    • bar x 5
    • 95 x 5
    • 135 x 5
    • 135 x 5
    • 135 x 5
  • Leg Curls
    • 50 x 8
    • 50 x 8
  • Leg Extensions
    • 60 x 12
    • 70 x 12
    • 80 x 12
  • Seated Calf Raises
    • 35 x 20
    • 35 x 20

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