2016-07-08 training log

Learned a few things.

First, Pressing overall is going well. I do look forward to more pressing with the 45’s because it does certainly affect the movement. Pressing 130 vs 135 isn’t much difference in terms of weight, but it is in terms of feel. That said, again I hit the threshold of 10 reps and shut it down. But whereas in other lifts I keep hitting 10 and have more in me, with Pressing I feel I’m right where I should be; that 10 felt like I only had 1-2 in the tank.

Second, chin-ups. I continue to experiment with grips to find what will be least stressful on my joints. So today I tried that really wide set of pull-up grips that every gym has. Took about half a rep to say “hell no”. I was surprised at just how much stress that put on my shoulders, in a bad way. So I just reverted to close-grip chin-ups. Second set I tried throwing a towel over the bar. That was ok, but no question my grip is my weak point. So I may not make these the staple, but maybe after a few sets of normal chin-ups I might throw these in. But for now, back to normal chins.

Third, just for the record, the face pulls were done on the cable crossover apparatus, thus pulling through 2 pulleys and so the weight value is deceptive vs. the mechanical advantage 2 pulleys give you.

Everything else went generally fine. Nothing exciting to report. 🙂

That said, there’s a bit of unexcited. Since I stopped The Defattening Project, I’ve been enjoying the freedom to eat — a little too much. I’m gaining weight faster than I should, and I can see it around my gut. I’m very unhappy with myself. So, I need to dig in about it. It’s been a combinaton of a few factors:

  1. I upped my carbs
  2. I didn’t up my fats
  3. I dropped my workload

Upping carbs was a natural and necessary thing. Trouble is, I upped it too much. Just enjoying a few too many things.

I didn’t up my fats either. I mean, after almost 2 years of almost no fat in my diet, I’m just not in the habit of seeking out and consuming fat! To eat an avocado, to eat whole eggs, etc.. Not only would this help with my calorie levels, but it would add that level of satiation that I need — that’s also causing me to graze. Sometimes instead of getting an Oreo or two, a spoonful of peanut butter would work better. Gotta change some habits.

Finally, I dropped my workload. No more cardio? Yea! But really, even that light amount of cardio burned enough calories over the course of the week to add up and be beneficial. Plus, my lifting style is different and it’s not the same volume of work. So I need to bring my workload back up. I’m going to start doing this by adding 20-30 minutes of brisk elliptical work on my gym days after I’m done lifting, before I leave.

We’ll see how this goes.

5/3/1 Simplest Strength Template

  • Press
    • bar x whatever
    • 60 x 5 (warmup sets superset with band pull-aparts)
    • 75 x 5
    • 90 x 3
    • 100 x 5 (work sets superset with chin-ups)
    • 115 x 5
    • 130 x 10
  • Close-Grip Bench Press
    • 105 x REP (sets superset with chin-ups)
    • 125 x REP
    • 145 x REP
  • V-Bar Pulldowns
    • 100 x 20
    • 100 x 20
    • 100 x 14
  • Face Pulls
    • 100 x 15
    • 100 x 15
    • 100 x 15
  • Skullcrushers (superset with curls)
    • 55 x 20
    • 55 x 20
    • 55 x 15
  • Close-grip EZ-bar Curls
    • 50 x 20
    • 50 x 18
    • 50 x 13