2016-09-19 training log

/ hsoi

Today starts the gear change.

Moving off “formal” SST and onto a “modified SST”, geared towards supporting some defluffing. Jim’s basic principles on this are to continue following the core program, go for prescribed reps only, add more volume/assistance work, up the conditioning, and of course proper diet. So that’s what I’m basically doing. I will go for more than prescribed reps if I’m feeling good, but for sure I will NOT push it.

Case in point. Today I stopped at 8 reps, leaving for sure 2 in the tank. I felt good, things were grooving, so go for it. But again, not pushing it as far as I could.

The assistance work will take a little bit to dial in, just as I figure out weights and such. For example, the straight-legs were fine and some good work, especially since I only rested 60-90 seconds between sets, but for sure I can up it a little bit. I also am going to have the other assistance work start around 15 reps (instead of the 20 from SST), since I’m spreading it out to 4 sets. So, a little time to dial things in.

All in all, feeling good. Come back in 3 weeks and I’ll have a better idea of how things are. 🙂

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Squats
    • bar x whatever
    • 120 x 5
    • 155 x 5
    • 185 x 3
    • 200 x 5
    • 230 x 5
    • 260 x 8
  • Straight-leg Deadlift
    • 165 x 10
    • 165 x 10
    • 165 x 10
    • 165 x 10
    • 165 x 10
  • Leg Curls
    • 30 x 15
    • 30 x 15
    • 30 x 13
    • 30 x 11
  • Hyperextensions (superset with crunches)
    • BW x 15
    • BW x 13
    • BW x 12
    • BW x 12
  • Crunches
    • BW x 15
    • BW x 15
    • BW x 15
    • BW x 11
  • Standing Calf Raises
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 12