2016-03-31 training log

Days like this I like.

Back day. I somewhat planned it out last night, and enjoyed what I did today. Just doing what I wanted, with some logic to it, and having fun.

Started with pull-ups. I know I’ve been on a chin-up streak, but I figured the change would do me good. These pull-ups are full dead-hang at the bottom, with about a 2-0-2-0 tempo — not that I’m trying for that, but if I go any faster on the descent I’ll kill my shoulder joint. But for sure I make sure to go all the way down to a dead hang and start with no momentum or anything. So to get 5 out of that on the first set? I’m stoked! Given this whole session was shorter than other sessions, I might extend this next time so that I do like I’ve done before: where I just keep doing sets of pull-ups until I can’t get any more then switch to chin-ups and do the same. We’ll see.

Then I did t-bar rows. Need a good row and I thought these would be a nice variation. I used 25# plates so I could get more range of motion. Put end of the barbell in a corner, 4 25# plates, grabbed the close-/V-grip handle and cradled the bar in it, and away I went. This worked well. Really trying to get that full range, pulling with/from the elbows.

Curl-grip pulldowns surprised me. I did these during Inception and they really surprised me at how well I responded to them, so I went with them again.

Then finally cable rows. Again, full range, very strict, really making sure to pull with the back and not the arms. Really work the shoulder extension and retraction, pull from the elbows, etc..

So the structure here was pretty simple: “big” width exercise, “big” thickness exercise, then a variation on each for higher reps. By then end of that, I was actually feeling it in my back muscles. I’ve been enjoying discovering what my back responds to, and actually ensuring I feel it and get the back worked — not the “rest of the body” as I make the motions. It’s been a cool discovery.

Ended with some BB shrugs. I liked Paul Carter’s approach of a couple heavy low-rep sets, then crank some higher-rep sets.

So that was that. Well, and about 20 minutes on the elliptical.

Good day.

  • Pull-ups
    • bw x 5
    • bw x 4
    • bw x 3
    • bw x 3
    • bw x 2
  • T-bar row
    • 100 x 8
    • 100 x 8
    • 100 x 8
    • 100 x 7
  • Curl-Grip Pulldowns
    • 90 x 15
    • 100 x 13
    • 110 x 8
  • Cable Row
    • 80 x 12
    • 90 x 12
    • 90 x 11, then drop set, going down 10# each time, getting about 4-5 reps per drop, down to the 50# selector
  • BB shrugs
    • 225 x 5
    • 225 x 5
    • 185 x 15
    • 185 x 15
    • 185 x 15

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