2016-09-23 training log

That was acceptable.

For sure, the reduction in carbs is taking hold. I tend to suffer more light-headedness (while Pressing), when I’m lower on carbs, and for sure that was in effect today. No fun. Still, things went ok. For sure, reps are decreasing, and while I expect in part that’s due to the point in the progression, I’m sure the lack of carbs plays a part. But that’s how it goes. So long as in general I’m progressing, it’s OK if things slow down a little bit as I do need to defluff.

My body is happier with the warm-up pulldowns.

Face pulls. I realized I’ve been doing them wrong for ages. I’ve been doing more of a “rear delt row” – overlooking the external shoulder rotation at the top of the movement. So I’m adding that in, because it should be. Started with lighter weight and worked up on it. Man, that’s so much better! My shoulders are going to appreciate that. My shoulders aren’t always happy, and I’ve found when I do work like this it really helps. I have a particular warm-up for my shoulders I do before every workout, and I know it helps (when I don’t do it, my shoulders eventually complain). So things like this should be a boon for me long-term.

Anyways, first week on the adjusted template has been alright. I am going to continue to tweak it. I’m even thinking about some bigger lower-body changes — like dropping some assistance squats in favor of something like lunges. Again, something I hate, but unilateral work has always been good for my knees and everything so….

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

  • Press
    • bar x whatever
    • 70 x 5 (warmup sets superset with band pull-aparts)
    • 85 x 5
    • 100 x 3
    • 110 x 5 (work sets superset with pulldowns)
    • 130 x 5
    • 145 x 8
  • Close-Grip Bench Press
    • 135 x 10 (sets superset with pulldowns)
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 10
  • Face Pulls
    • 60 x 15
    • 70 x 15
    • 80 x 15
    • 80 x 13
  • Lateral Raises
    • 15e x 15
    • 15e x 15
    • 15e x 12
    • 15e 10
  • Lying Triceps Extensions (superset with curls)
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 12
  • Close-grip EZ-bar Curls
    • 50 x 15
    • 50 x 15
    • 50 x 12
    • 50 x 11
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