2016-03-18 training log

Solid day.

Deadlifting went well. After I was warm, all the work sets went really well. For sure the speed was up over last week, and I know there’s still room to improve that to make the work sets feel like nothing, which is the goal. Happy here.

Chin-ups… 10 still eludes me, but I’m going to work every set to “failure”. Basically even if that “last rep” was barely chin over bar, still do another rep and fight it — I might get there, but even if I don’t, that extra work will do me well. Make the descent of the last rep really slow, and just keep working it and pushing it since this is bodyweight and tough to (over)load otherwise. I’ll get there.

One thing I thought about today was my quads.

See, I know when I deadlift that I really favor my back. I’m trying to work on that. My deadlift technique is shifting a little bit these days, starting with a closer stance to the bar and trying to really push the floor away from me when I start — get more leg drive into it, trying to keep the bar closer to me, etc.. But I know from looking at, well, everything, that my quads are weak compared to the rest of me (esp. my back and posterior chain). So I thought about it some, and I think after I’m done with this basebuilding session that I’m going to have to focus on my quads more.

For example, while I finish out this diet cut, I wanted to switch to just some freestyle hypertrophy stuff. I’m thinking out a plan for it, but I think a big part of it will be switching to front squats as a main movement (e.g. 5/4/3/2/1 workup, then a AMRAP set with 50% afterwards). And tho I’m thinking about 5/3/1 after I’m done with the cut, while I have been thinking about doing BBB template I may not and instead follow squats with front squats (something like a “simplest strength template” approach). I don’t know.

But I do believe if I want to hit my goals, I really need to bring my quads strength up. I’ve known this, and it just becomes more evident to me over time. Despite the fact I hate front squats, I think it’s time to focus on them for a good long time and work to bring up my quad strength. Probably other things too, like leg presses and one-leg bodyweight work.

Anyways, just thinking out loud.

  • Deadlift (basebuilding model 1)
    • 185 x 5
    • 215 x 4
    • 225 x 3 (whoops, should have been 255)
    • 285 x 2
    • 300 x 3
    • 300 x 3
    • 300 x 3
    • 300 x 3
    • 300 x 3
  • Chinups
    • bw x 9
    • bw x 6
    • bw x 3
    • bw x 3
    • bw x 3
  • BB Rows
    • 135 x 8
    • 135 x 8
    • 135 x 8
  • BB Curls
    • 30 x 40
    • 30 x 26
    • 30 x 21
    • 30 x 18 (then a couple rest-pause sets)
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