2016-06-24 training log

Generally good.

Really, there’s not much to say here that was bad. On the PR set, at rep 2 I had a serious balance loss and it took a bit to recover and keep everything from crashing down; that cost me a rep or 2. But I still got 8 reps, which keeps me on track for things (tho I left at most 1 in the tank). Ah well.

Everything else continued to feel too light, but again that’s ok because I know it won’t be. I keep saying this because it’s my habit to want to bump things up, but I know that’s not going to be useful and long-term it’s better to just stay the course. So again, it’s all about the mentality shift.

And it’s a bigger one too because a few years ago I’d have gone ahead because I wanted every pound I could get. But now I know there’s no rush — it will come, and it’ll be better to just bide my time and keep putting in the work.

That said, I did think about 2 changes today.

First, I’m going to get shrugs in here somewhere. Still thinking of where, but probably bench day instead of pulldowns. Why? Because more direct trap work (vs. the lots of lat work I’m doing).

Second, I am strongly leaning towards doing a 6-week cycle this time around. I’m feeling great, and I know it’s in part because of the lighter weights. I’m not feeling a pressing need for a deload, so I may just forge ahead. Again, when the weights get heavier and things get more taxing, I may revert back to the normal 4-week cycles.

Anyways, good session.

Music was a bunch of Sunset Strip hair band stuff. 🙂

5/3/1 Simplest Strength Template

  • Press
    • bar x whatever
    • 65 x 5 (warmup sets superset with band pull-aparts)
    • 75 x 5
    • 90 x 3
    • 105 x 3 (work sets superset with chin-ups)
    • 120 x 3
    • 135 x 8 (which according to RepCount is an 8RM PR)
  • Close-Grip Bench Press
    • 125 x 8 (sets superset with chin-ups)
    • 145 x 8
    • 165 x 6
  • V-Bar Pulldowns
    • 90 x 20
    • 90 x 20
    • 90 x 20
  • Cable Rows
    • 100 x 20
    • 100 x 18
    • 100 x 14
  • Skullcrushers (superset with curls)
    • 55 x 15
    • 55 x 13
    • 55 x 13
  • Close-grip EZ-bar Curls
    • 45 x 20
    • 45 x 20
    • 45 x 15
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