2016-02-05 training log

That was different.

This is session 3-A “Back Light” on the LRB template. And for sure, light it was, tho still some work I’m sure my lower back is going to be feeling DOMS mid-weekend. 🙂

RDL’s. I had no idea what weight to use, so I just picked things. I shouldn’t have done that. Instead, I should have started at 135, concerned myself more with technique, then work the weight up from there to whatever is right. i.e. get the most out of the light weight, get the most out of the form. I went 275 and I certainly became more concerned with the weight than technique, despite trying to focus on technique all the way up. So I dropped back to 225 and tried to just be all about the form. Still, next time I’m going to start at 135 and if I stay there the whole time but get form dialed in, I’ll take that.

Rows. I forgot that last time I did these I was taking longer rest periods. I’m trying to keep things at about 1 minute between sets across the whole session. So all I need here is a little adjustment of weight.

Hypers. I hate these, but oh, they felt alright. Here’s where the DOMS is going to come from. Trying to do them focusing on the erectors: let the torso “relax/unwind” at the bottom, then focus just on contracting the erectors to come up. Sure, other muscles are still involved, and no I don’t get up as high as if I was really trying to focus on glutes/hams, but that’s ok as I’m trying to make this more a back exercise.

And curls are curls.

Anyways, so a bunch of adjusting needed, but good stuff. I’m curious to see how the heavy back day plays out, and how the whole 2-week: heavy/heavy/light light/light/heavy plays out. So far I am feeling more rested, which I’m happy with.

  • Romanian Deadlifts
    • 135 x 5
    • 185 x 5
    • 225 x 5
    • 275 x 5
    • 225 x 5
    • 225 x 5
  • Cable Rows
    • 80 x 20
    • 90 x 20
    • 100 x 15
    • 110 x 12
    • 120 x 9
  • Hyperextensions
    • BW x 15
    • BW x 10
    • BW x 10
    • BW x 10
  • DB Curls
    • 20e x 15
    • 25e x 15
    • 30e x 9

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