2016-08-30 training log

That went alright, and I’m pretty sure the carb-cutback is kicking in.

In general this session went well. Pressing was fine, even went up on some assistance work.

I tried my first alternative towards helping with my pull-up pain: continue with band-pullaparts during warmup sets, then do “light” pulldowns during work sets, THEN do pull-ups during the big assistance set. It worked alright; I certainly did not feel the same level of pain and aggravation in my teres major (or whatever’s bothered in that general area). I did start the warmup pretty light, by choice, but I think it was too light. Jury’s still out on this approach, but what I think I shall adjust is starting with a slightly heavier weight and more reps, then invert pyramid (increase weight, decrease reps) to get everything used to the (greater body)weight to come. Not working to the point of exhausting things, just getting the area warmed up and feeling primed for the pull-ups. It wasn’t bad, just need a few more trials to see. But so far so good.

But by the end of the session, I just peeded out. That last set of arm work I just had no gas left. As I said before, I’m cutting back on carbs because I’ve been a little too loose with them and it shows. I’m not trying to cut (tho if I lose some I won’t complain), just restrain myself. 🙂 But I do think it’s affecting me some. I know what my goals are, I just have to find better balance here — it’s about the long haul (i.e. getting to my strength goals, and not bloating up to a giant fat-ass again).

Anyways, all in all, an alright day.

5/3/1 Simplest Strength Template

  • Bench Press
    • bar x whatever
    • 100 x 5 (warmup sets superset with band pull-aparts)
    • 120 x 5
    • 145 x 3
    • 170 x 3 (work sets superset with neutral-grip pulldowns)
    • 195 x 3
    • 220 x 10
  • Incline Press
    • 130 x 8 (sets superset with neutral-grip pull-ups)
    • 155 x 8
    • 175 x 6
  • Cable Rows
    • 120 x 18
    • 120 x 14
    • 120 x 11
  • Shrugs
    • 225 x 20
    • 225 x 15
    • 225 x 12
  • V-bar pressdowns (superset with curls)
    • 60 x 20
    • 60 x 20
    • 60 x 10
  • Hammer Curls (alternate, across body)
    • 30e x 20
    • 30e x 12
    • 30e x 10

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