2016-06-01 training log

I’m so damn sore. Split squats, I hate you. 🙂

Frankly tho, that I’m still so sore I think is a fair sign that it was a good change, disrupting, and should lead to some growth. What will be more interesting will be to see how sore I feel tomorrow then Friday. Why? Matter of recovery: tomorrow would be indicative of 4x/week and Friday 3x/week sessions. If I’m not recovered well enough by tomorrow, then yeah — I think 3x/week works out better for me. I’m pretty convinced that’s my better modality, so we’ll see.

I also am liking 3x/week because that’s more days to sleep in. I’m a little mixed on it tho, because again it was pretty evident how my conditioning has gone to crap. Even just 30-60 minutes of slow steady cardio helps with conditioning, and part of me wants to do it to get that back. But sweet sweet sleep….

Anyways, as for today, it went pretty well. I did overestimate the weights for my 350-sets, so I would drop the weight as I went along to ensure I got enough reps in. But overall things went well. I have to remember that while it’s not a lot of sets on paper, those 350-sets are 3 high-rep sets to failure, which is a lot of work that will add up. No question that while I didn’t feel that “worked” by the end, I certainly was worked enough.

So anyways, jury’s still out, but so far I’m enjoying.

Bench press – I was surprised to get 15 reps with 185; could have gotten 1-2 more. On paper that says I have a 1RM around 275, but I don’t believe that — maybe the muscle is there, but I don’t have the movement patterns down to recruit everything for a 1RM like that. Still, I find it interesting how my bench keeps going up, even if slowly; whereas I keep struggling to get my squat back up. It makes me wonder if maybe I do this for a bit, a brief strength cycle, then maybe instead of doing any sort of specific programming I spend a few weeks just squatting a lot, not so much to work things but more to explore and experiment and see where and what I can discover — a few weeks of investment and “study” to see what sort of longer term gains I can get.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Bench Press
    • bar x 10
    • 135 x 5
    • 155 x 4
    • 185 x 3
    • 205 x 2
    • 225 x 1
    • 185 x 15 (AMRAP)
    • 185 x 7 (50%)
  • Incline Press (350 Method)
    • 115 x 15
    • 95 x 13
    • 95 x 10
  • BB Row
    • 155 x 8
    • 155 x 8
    • 115 x 12
    • 115 x 11
  • Narrow, neutral-grip Pulldown (350 Method)
    • 100 x 15
    • 90 x 12
    • 80 x 15
  • BB Curl (350 Method)
    • 40 x 22
    • 40 x 15
    • 40 x 12