2016-07-11 training log

Who can argue with progress?

It’s really awesome when everything goes up. Today’s 3+ set, went rather well. I’ve been sleeping like crap over the past week, and yesterday it all caught up with me and I napped hard throughout the day. I was drag-ass out of bed this morning and even the gym started of slowly. But you know the work to do, and you just do it. I expected I might not crank out the reps, but it just kept going and next thing I know I’m shutting it down at the 10-rep threshold. Nice.

I mean, the weight went up — both from last week, and last cycle’s 3+ week. Reps went up too. I am very happy with that.

Assistance “went down”, but again I’m really striving for no more than 60 seconds between sets and exercises, so cranking like that and yeah, reps go down. But whatever. The work is good and still generally progressing there as well.

Really, this is all very good, and I’m very happy. I’ll admit, it makes me wonder if I do want to add in the “first set last” or not. Only because if I’m progressing well like this, it tells me I’ve hit a good balance of work and recovery that’s enabling forward progression. Why disrupt that, y’know? But, I still think it’d be good for at least 1 6-week cycle to try it out. I’d probably do the AMRAP version where you go back to the “first set” weight and just do 1 set for AMRAP. I think so long as the weights are light, one AMRAP set will be a good FSL approach (whereas the 3-5 sets x 5-8 reps approach will be better when the weights are heavier, towards getting in the volume).


All in all, things were quite good.

Remembering to do 20-30 minutes on the elliptical after the session. Hate it, but at least it gets me back into listening to podcasts (quite a backlog).

Music today: Megadeth, mix from the first 3 albums.

5/3/1 Simplest Strength Template

  • Squats
    • bar x whatever
    • 110 x 5
    • 135 x 5
    • 165 x 3
    • 190 x 3
    • 220 x 3
    • 245 x 10
  • Straight-leg Deadlift
    • 175 x 8
    • 205 x 8
    • 235 x 6
  • Leg Curls
    • 30 x 20
    • 30 x 14
    • 30 x 11
  • Hyperextensions
    • BW x 15
    • BW x 12
    • BW x 12
  • Crunches
    • BW x 20
    • BW x 12
    • BW x 10
  • Standing Calf Raises
    • 50 x 15
    • 50 x 14
    • 50 x 11