2016-10-03 training log

That was satisfying.

5/3/1 week. And yeah, maybe I should have stopped at 3 reps, but things just felt good so I kept going. Managed to get 5 reps at 290 — which is a 5RM PR for me. Rep 5 did have a slight pause at the sticking point, so I did rack it. And of course 3 reps would have been the proper thing to do on this adjusted program but geez… things did feel good, moving well, depth, all that. I saw no reason to NOT forge ahead. 🙂

I think in part I’m excited on two counts.

First, 230 is an interesting number for me. Way back when I started lifting again, I started with “Starting Strength” and got to 230 on my squat before stalling out pretty hard. I know it was a sloppy 230 as well. I struggled for a long time to get through this barrier. So it always stands out to me when I do 230, especially when now it’s just some warm-up weight.

Second, I’m closing in on 300, which is a great milestone. And when I break 300, that means I’m close to my all-time PR and breaking that. Soon. Soon.

For sure it energized me too, because I banged through the stiff-legs fast and easy, done before I knew it.

Hypers and crunches get bumped up a bit – instead of arms crossed on chest, now interlaced fingers behind the head.

But whatever. In the end, a pretty good day.

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
    • 230 x 5
    • 260 x 3
    • 290 x 5
  • Straight-leg Deadlift
    • 185 x 10
    • 185 x 10
    • 185 x 10
    • 185 x 10
    • 185 x 10
  • Leg Curls
    • 35 x 12
    • 35 x 12
    • 35 x 10
    • 35 x 10
  • Hyperextensions, fingers interlaced behind head (superset with crunches)
    • BW x 10
    • BW x 10
    • BW x 10
    • BW x 10
  • Crunches, fingers interlaced behind head
    • BW x 15
    • BW x 13
    • BW x 10
    • BW x 10
  • Standing Calf Raises
    • 55 x 12
    • 55 x 12
    • 55 x 12
    • 55 x 12

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