2016-09-26 training log

Oh yeah… low-carb sucks. 🙂 I already knew this; today just adds more proof to the pudding. Mmm…. pudding.

The defluffing continues, so it’s reduced calories (mostly carbs), and lifting more for mass. It’s hard to not push for that rep PR, but that’s the protocol I need to stick to. Today I told myself “get 5”. I got 5, racked it. For sure there was more in me, and I really wanted to push it, but no not the protocol. But again, so long as I’m getting at least the required reps and maybe 1-2 more, I’m good.

Today really emphasized the torso/chest being “full”. Not sure what a good 1-2 word cue is, but it’s being full, arched (not crazy, but certainly not “collapsed”), lats engaged, really having the torso up and strong. Makes a big difference – weights feel lighter.

Everything else, just cranking along. 1 minute or so of rest between all sets (other than squats), just trying to get work in. I am going to work on reducing the reps and upping the weight on some things — trying to get more towards 10-rep range than 15, but whatever works and is more appropriate for the exercise.

Weight’s been in a lot of flux, hard to say exactly where I am. This seems to happen that first 1-2 weeks as things settle in. I suspect I’m down 2-3 pounds, which is a good start. Bottom line is to not really care as much about the scale or the mirror right now: just stay the course, let things settle in, THEN assess. So hopefully in another week I’ll have a better picture of where I’m at.

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
    • 215 x 3
    • 245 x 3
    • 275 x 5
  • Straight-leg Deadlift
    • 175 x 10
    • 175 x 10
    • 175 x 10
    • 175 x 10
    • 175 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 15
    • BW x 12
    • BW x 12
  • Crunches
    • BW x 15
    • BW x 15
    • BW x 15
    • BW x 12
  • Standing Calf Raises
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 12

Join the discussion!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s