2016-03-04 training log

Just went for it, because I could. 375 is still a ways from where I want to be, but it’s better than where I’ve been recently.

Today is supposed to be “Back, Light”, but I’ve had so much fun this past week figuring out EDM’s for bench press and squat that I figured why not: let’s do deadlift.

So I did my deadlift work-up, breaking slightly from the programming. Got up to 375 and that felt sufficient — form just started to break down, but it still went up fine. I know I had more in me, if I was to go for a true 1RM, but again this isn’t determining a 1RM but an EDM that I can plug into the upcoming programming. And when I think about it, deadlift basebuilding model 1 is working up to 80% for 5×3, which would be 300#. Given how 290 for 2 and the prior weeks have felt, I think 300x5x3 will be perfect.

375 is far off from where I was, but it’s interesting to me. In all of this fat loss I’ve lost strength, but oddly my upper body strength has been mostly stagnant and arguably I’ve gained a little bit. But my lower body has lost a lot, especially my deadlift. Why? I’m not entirely sure. I did think about it today and think that part of it is due to a change in deadlift technique — trying to lift more with my legs than my back (I’ve a strong back, relative to my legs). Regardless, while it’s a ways from where I was (very far, compared to how “off” my other lifts are), it feels good — including my chronic knee issues. Hate to say it, but I believe (tho have no way to say for sure) that single-leg work has contributed to helping my knees: split squats, bulgarian split squats, lunges, etc. all bodyweight, for lots of reps, 4-5 sets. So bottom line is that I’m feeling overall better, and I’ll get to where I want to be in time. Patience. Work.

Then I just did chins and some curls to finish out the day. Chins — I was hoping for 10, but rep 9 barely got chin to bar. Still, it’s progress for me. And chins are going to continue to be part of my programming, so I’ll get there soon. 🙂 In fact, losing weight will be a big help towards achieving this!

So since I have EDMs figured out, what now? Do I deload next week? Do I get into the basebuilding? Part of me is all excited and wants to get to basebuilding. But part of me thinks that I should deload — mostly due to work-related stress. But I think I’d rather work to manage that and just hit it next week. 🙂

  • Deadlift
    • 185 x 5
    • 225 x 4
    • 255 x 3
    • 290 x 2
    • 320 x 1
    • 345 x 1
    • 375 x 1
  • Chin-up
    • bw x 9
    • bw x 5
    • bw x 3
    • bw x 3
    • bw x 3
  • DB Curls
    • 20e x 15
    • 25e x 15
    • 30e x 10
    • 30e x 10, then ran the rack down to the 15’s

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