2016-06-21 training log

Still getting used to this rhythm.

The set/rep scheme… doing pull-ups between the presses… not going to failure. It takes some getting used to because when you’re working you’re just thinking about that current rep, then you rack and think about the next set, so I’ve got to remind myself the flow is different. 🙂

It does feel weird, but good, to just be doing things like 3-reps. And then to stop 1-2 reps short of failure — get the work, but don’t push it all the way. I think that’s the hardest part. Like on my first set of pull-ups, I cranked it. Last week I did probably closer to what I should do, out of trying to keep it light and ease into the program. So today I pushed a little harder, because it’s hard to incrementally load bodyweight exercises. But I took it to a point of failure on that first set, and then every pull-up set thereafter was tougher. Stands to reason, but it really shows some things. So the rest of the session’s assistance work was a push to get work, but ensuring to leave 1-2 in the tank no matter what on every set. I know I will still progress, and I know I’ll last longer if I do this. It’s just a big mental shift.

That said, the PR set of benches is one of those “5-8” types of things, but I went to 10 because 8 just felt too far from done. 10 still left 1-2 in the tank. Things seem on track, so no real complaints.

Everything else continues to feel light, but again start too light because it will get heavier.

I’m trying to speed up the sessions too. I’m taking about 2-3 minutes between all the heavy work, and that’s consuming a lot of time. So when I get to assistance stuff, I still want to take more rest because I’m finding that’s helpful to me, but not too much. I want to get things squeezed in better. So say on the 10’s of the DB rows, I can take less rest. On the extensions and curls, I superset. Little things add up.

All in all tho, felt I got good work today but didn’t walk out trashed. In a way, I’m already looking forward to the end of next week and start of the next cycle to see how things are dialing in and progressing. I’m getting pretty excited for being back on 5/3/1 and feeling like I’m making progress again. I know it’s only been 1.5 weeks, but still… can’t deny happy.

Music today: The Pretty Reckless

5/3/1 Simplest Strength Template

  • Bench Press
    • bar x whatever
    • 95 x 5 (warmup sets superset with band pull-aparts)
    • 115 x 5
    • 140 x 3
    • 160 x 3 (work sets superset with neutral-grip pull-ups)
    • 185 x 3
    • 205 x 10
  • Incline Press
    • 125 x 8 (sets superset with neutral-grip pull-ups)
    • 145 x 8
    • 165 x 6
  • Wide, neutral-grip pulldowns
    • 110 x 20
    • 110 x 14
    • 110 x 12
  • DB Rows
    • 55 x 10
    • 55 x 10
    • 55 x 22
  • Overhead Triceps Extensions (superset with curls)
    • 40 x 20
    • 40 x 20
    • 40 x 20
  • Hammer Curls (simultaneous; I usually alternate)
    • 25e x 12
    • 25e x 10
    • 25e x 10