2016-02-10 training log

Paul’s right: This will suck if you’re not used to it. 🙂

Today is 2-B “Legs, Light” of the template. Indeed, it is “light”, but there’s a lot of volume and yeah… it sucks since I’m not used to it. 🙂

Pause squats. These went fine. Really had a chance to dial in form. One interesting thing was with unracking the bar and some improved chest position — both angle, how much air was in there, being “big”, hard to convey it, but it was a small thing that made a big difference. Going to try to continue exploring this.

That said, I wonder if I’m too light on the pause squats. I’m using Paul’s Strong-15 squat template (as per), and using the percentages listed there. Thing is, the pauses were very light today, even for triples. Now, it could be that I’m just at the start of things, so deal with it. But also, Paul is likely setting those percentages when the pause squats are used as back-off sets after a bunch of heavier squats — so you’re going to be tired, you don’t need as much weight. Not sure, we’ll see. Likely won’t matter much.

The extensions and curls? All I can say is that yes, this is where the suck comes if you’re not used to the volume. Gah.

Lunges were done walking. Nothing much to report there.

A light day, but still a good bit of work.

In other news… I’ve been hanging in the 209-211 weight range for a little bit. Nick and I are working to firm things up now so I can enter a formal mid. I’ve been very loose with the diet the past couple months because… I needed the mental break. I have a plan and have followed it generally, but have been happy to eat a little more here, some cheese there, etc.. And even then it’s been a little bit of work to get me back to 210-ish. So time to formalize things. I’m spending this week following my existing plan strictly to see what happens. So far I’ve lost about a pound and wouldn’t be surprised if I was at 209 on Sunday — which means the strict plan needs to be upped in order for me just to mid! But that’s what we want to find out, because we need to know strictly where things lie so I can mid properly and then start the cut. I’m not totally looking forward to the cut, but I am looking forward to the results.

Long term thinking? I suspect after I do this cut I’m going to be pretty happy with my body comp (tho who knows for sure — will see when I get there). If all is good enough, I want to formally start my quest for my next goal, which is the 3-4-5 bench-squat-dead. But… first things first.

  • Pause Squats
    • 135 x 5
    • 155 x 4
    • 175 x 3
    • 190 x 3
    • 200 x 3
  • Leg Extensions
    • 60 x 30
    • 60 x 24
    • 60 x 20
    • 60 x 16
    • 60 x 14
  • Leg Curls
    • 25 x 20
    • 25 x 20
    • 25 x 20
    • 25 x 16
  • Walking Lunges
    • BW x 20 strides
    • BW x 20
    • BW x 20
    • BW x 20

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