2016-09-20 training log

/ hsoi

MOAR VOLUME!

So this is interesting for sure. I’m writing up this log later in the day, and man if my arms aren’t constantly cramping on me. šŸ™‚ Just more volume. I think the adjustment of the program, so far, is going to be good. Time will tell tho.

I went ahead and pushed the benching to the 10-rep threshold, because it went well and I still felt some left in the tank.

I am happier with the pulldowns — rather, my joints are. I’m not sure tho if the neutral-grip pulldowns are better for my back or my biceps tho as it feels like I do more work with my arms, just because of the angles.

Anyways, that’s about it. Minor adjustments to find the right workload, but so far so good.

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

  • Bench Press
    • bar x whatever
    • 100 x 5 (warmup sets superset with band pull-aparts)
    • 125 x 5
    • 150 x 3
    • 165 x 5 (work sets superset with neutral-grip pulldowns)
    • 190 x 5
    • 215 x 10
  • Incline Press
    • 115 x 10 (sets superset with neutral-grip pulldowns)
    • 115 x 10
    • 115 x 10
    • 115 x 10
    • 115 x 10
  • Cable Rows
    • 110 x 15
    • 110 x 15
    • 110 x 12
    • 110 x 12
  • Shrugs
    • 215 x 15
    • 215 x 15
    • 215 x 15
    • 215 x 15
  • Rope-Handle pressdowns (superset with curls)
    • 45 x 15
    • 45 x 15
    • 45 x 12
    • 45 x 12
  • Hammer Curls (alternate, across body)
    • 25e x 15
    • 25e x 15
    • 25e x 14
    • 25e x 10