2016-03-28 training log

Time for a change.

Things aren’t going well. My sleep’s been crap. Work’s been beyond stress. I’m not recovering well. Cut diet isn’t progressing at the desired rate. Nothing’s working. So, instead of continuing down the path, time for changes.

First change. Gym work is no longer Basebuilding. It’s good, but it’s simply not the level of volume I need to support the cut. Both in terms of work done in the sessions, but also work during the week. I was going to switch programming eventually anyways, but I just opted to start today.

Basic approach is hypertrophy stuff. Go 4x/week. Chest/shoulders, legs/lower, back, arms. Arms are important not for bro reasons, but because it provides me with a light day; so it’s still a day of work but it’s hardly a level of work compared to a squat session. Start off with something compound and heavy, work up, then everything after aims to be supportive. About 1 minute rest between sets, and yes, chase the pump. Just have fun. And that’s part of it for me — if I find that I want to just chase something, go for it. I’ve done things where I just did nothing but pullups and chinups until I couldn’t do any more. If I want to do that, do that. Tomorrow I’ll squat, and I want to focus on front squatting, and who knows… maybe I’ll want to front squat until I’m blue so I can work on lighter weight but finding the technique groove. And if that’s all I do, then that’s all I do. I want to have fun, chase the pump, get a bunch of work in, and just do whatever to help support the cut diet.

So with that, today went like this.

Hit inclines to start off. Worked up to a moderately heavy single, then an AMRAP+50%. Nice start. DB bench press next, but lowered the weight and focused on a 2(3)-0-1-0 tempo. I really wanted everything to have that larger focus on the eccentric, and it was good. Think muscle, not movement. Flies were a little light, because I found that fast a tempo was harder to hit on that — need to maybe make it like 4-0-2-1 — yes, really get that squeeze and pause at the top. But whatever the exact tempo, more eccentric.

DB Presses went the same: slower eccentric, really let the muscle work. Then DB lat raises. This was interesting because by the end of the presses I started to feel that weirdness in my neck/traps again. I know that with the raises I’ll tilt my head back a little bit — don’t do that. Just “look down” (not really, but have to think of it that way). That helped a lot. As soon as I finished the raises I immediately grabbed a 10# plate and did front raises until I couldn’t.

I shouldn’t have done triceps work, but I was winging it. After the 3rd set I cranked out what I could then ran the rack down to the 15# DB, getting 3-5 reps per poundage drop. Just go go until I couldn’t, crank as I could.

That’s the stuff I want to do. Just have some fun.

  • Incline Press
    • bar x 10
    • 95 x 5
    • 115 x 4
    • 135 x 3
    • 165 x 2
    • 185 x 1
    • 135 x 15
    • 135 x 7
  • DB Bench
    • 45e x 10
    • 45e x 10
    • 45e x 10
    • 45e x 8
    • 45e x 7
  • Machine Flies
    • 70 x 12
    • 70 x 12
    • 70 x 12
  • Seated DB Press
    • 35e x 10
    • 35e x 10
    • 35e x 10
    • 35e x 9
  • DB Lat Raises
    • 20e x 10
    • 20e x 10
    • 20e x 6, then immediately grabbed 10# plate and did front raises to failure (about 25 reps)
  • Overhead Triceps extensions
    • 40 x 20
    • 40 x 13
    • 40 x 12, then ran the rack down to 15# getting about 3-5 reps per drop
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