2016-07-19 training log

If it ain’t broke, don’t fix it.

The progress continues. Again, the weight goes up, the reps go up, gee if I can’t help but be pleased by progress. And it’s going up across the board — you name it. I’m happy.

So with that, it’s back to two “next cycle” thoughts.

First, to deload or do another 3 weeks. The plan was to just go another 3 weeks. I’ve been feeling good, progress is solid, weights are relatively light (if I’m hitting the 10-rep threshold on my 1+ sets, it’s relatively light), why not? Well, why not is because my sleep has been poor lately, some additional stress in life, so that affects recovery. A little time off may be good for me. Unsure tho. I may still just be feeling beat up from this past weekend’s work. So, I’ll let it ride, continue to focus on my recovery (e.g. naps), and see how I feel come next week and just make the call as I ride along. The plan will be to do another 3 weeks, unless my body tells me otherwise.

Second, to add in “first set last”. Why do it? Because I’d like a little more volume. Why? Because I respond to that. BUT I have to remind myself that my overall weekly volume is up, if not per-session. And let’s face it — I’m making solid progress right now. So really — why change anything? If it ain’t broke, don’t fix it. I’m making solid progress, so just keep going and milk this for all I can. Eventually progress will stop and that becomes a time to consider changes like this. So, it’s just a change in thinking for me, that I’m still getting used to.

If anything should change, I should certainly reflect on my assistance work. I think the upper body work is alright, but the lower body work I want to continue to look at. We’ll see.

Anyways, just good times, good times.

Music: Crowbar. Because heavy.

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
    • 175 x 5 (work sets superset with neutral-grip pull-ups)
    • 200 x 3
    • 220 x 10 (10RM PR)
  • Incline Press
    • 135 x 5 (sets superset with neutral-grip pull-ups)
    • 160 x 5
    • 180 x 5
  • Cable Rows
    • 100 x 20
    • 100 x 20
    • 100 x 16
  • Shrugs
    • 205 x 20
    • 205 x 15
    • 205 x 12
  • Overhead Triceps Extensions (superset with curls)
    • 60 x 20
    • 60 x 18
    • 60 x 12
  • Hammer Curls
    • 25e x 20
    • 25e x 18
    • 25e x 10