2016-06-28 training log

That went quite well!

I continue to enjoy my first 5/3/1 week back on the 5/3/1 program. Setting an 8RM is great! Worked up, and the 8 felt strong and good. Left a little in the tank at that. It does tell me that I am pretty light, but again I’m good with that because things will go longer before I have to reset. So far all signs are pointing to progress. 🙂

I am firmer on how I’m going to make some slight modifications come next cycle.

First, I will remove the pulldowns from bench day here in favor of shrugs and we’ll see how that goes. I’m debating also removing the pulldowns from Press day in favor of something like face pulls, but we’ll see on that.

Second, I am going to add some basic calf work on my squat and deadlift days. Just the 3×10-20, one day standing, one day seated. No big deal. If I do any funny variations maybe one set will be toes forward, one toes out, one toes in. And I even thought I might do 2×10 then 1 all-out set. We’ll see. Nothing big, just something.

I also started to wonder today if I should up the volume a bit, like a “first set last” approach. Maybe, but that’s too early to consider. At earliest I’ll bring in that after this next cycle, but even then I may not. I feel like a little more volume would be good, but that could still be me being used to how my body feels hitting things 1x/week whereas right now I’m technically hitting everything 2x/week… so I don’t need to boost things too high. But if a little more might be more productive, I have to consider it. We’ll see.

Finally, one change I started with today that I’m going to carry through — this assistance work is really light stuff, and I’m going to keep doing things to shorten but intensify the work. Basically, 1 minute rest between sets. I’ve been letting it be longer, like 2-3 minutes, because of some influence from Paul Carter’s “Inception” as well as some other things out there I’ve been paying attention to. And while there’s something to it for me, the reality is that the amount of work done on these Pressing days coupled with long rest periods just adds up to a long time in the gym and I can’t really afford that. So, while my numbers will look like they’re dropping, meh… it’s assistance work and I’m beefing it up.

So today, dropped the assistance rest to 1 minute in between. As well, I continue with supersetting. Here the extensions and curls, and the curls were alternating across the body.

Music: Slayer on shuffle (again)

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
    • 170 x 5 (work sets superset with neutral-grip pull-ups)
    • 195 x 3
    • 220 x 8 (8RM PR)
  • Incline Press
    • 135 x 5 (sets superset with neutral-grip pull-ups)
    • 155 x 5
    • 175 x 5
  • Wide, neutral-grip pulldowns
    • 110 x 20
    • 110 x 13
    • 110 x 13
  • DB Rows
    • 55 x 10
    • 55 x 10
    • 55 x 16
  • Overhead Triceps Extensions (superset with curls)
    • 45 x 20
    • 45 x 20
    • 45 x 20
  • Hammer Curls (alternating, across body)
    • 25e x 16
    • 25e x 14
    • 25e 12

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