2016-09-27 training log

That was good, all things considered.

I’m still working into this adjusted template, but to be expected. I’m reconsidering rep-ranges (e.g. stop working up to 15, go 8-12 on the smaller assistance work), adjusting weights, and so on, but so far so good.

For example, I really dropped the weight on shrugs because I wanted to focus more on getting really good reps and squeezing out all that I can. The more I work with “lighter” weights on back work and really work on moving “from the elbows” (well, with shrugs from the shoulders), I get a LOT out of it. I mean, I used to never feel a pump in my back, but today? Oh yeah. Quality matters.

Anyways, generally felt good with today. Good feedback, will make some minor adjustments.

Weight seems to be progressing downward. Again, hard to tell at this early stage exactly how much, but the scale seems to be providing good feedback, as well as what I see in the mirror. Small stuff, but decent preliminary feedback. I also started to think that so long as I’m on 5/3/1, I MIGHT try something like: when I reset (esp. if I reset everything), those first couple cycles after the reset go with a low-carb cutting (-esque) diet. Then as the weights get heavier, add in the carbs. I wonder how that will work for me. And just cycle like that: as the weights go down, so do the carbs so I can cut a little bit; then as the weights go up, bring up the carbs so I can support the weight increases and build some stuff. Then repeat this. Hrm.

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
    • 175 x 3 (work sets superset with neutral-grip pulldowns)
    • 200 x 3
    • 225 x 8
  • Incline Press
    • 125 x 10 (sets superset with neutral-grip pulldowns)
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • Cable Rows
    • 110 x 15
    • 110 x 15
    • 110 x 12
    • 110 x 12
  • Shrugs
    • 185 x 15
    • 185 x 15
    • 185 x 15
    • 185 x 15
  • Rope-handle pressdowns (superset with curls)
    • 45 x 15
    • 45 x 15
    • 45 x 15
    • 45 x 10
  • Hammer Curls (alternate, across body)
    • 25e x 15
    • 25e x 15
    • 25e x 15
    • 25e x 12

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