2016-10-11 training log

Just a good 80% day.

One thing that always bums me out with percentage-based programs is when the cycle changes but the numbers don’t because math. 🙂 Started this new cycle, upped the weight, calculated the numbers to use, and things barely changed. The reason is simple: rounding. Everything did actually go up, but because of rounding the majority of my weights are the same as last cycle. I hate those. 🙂 But, it’s just part of slow, steady, progression, and so long as the reps go up, it’s progress.

Today, it was up to 10 reps, which is my cutoff threshold on 5-week. 10 was the same as last time, so I figure if accessory work goes up, all is good. It did, so, all is good.

All in all, things are good. Upped some weights, but one I lowered was shrugs. I’m trying to do more with less. It’s such a small range of motion that it can be really easy to cut things short and not notice. It may be “just shrugs” but they can still be worked well, full range of motion (even that last 1/2″). So I’m trying to do more with less with them — squeeze out every bit before I progress along.

But overall, a good consistent day.

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
    • 155 x 3
    • 165 x 5 (work sets superset with neutral-grip pulldowns)
    • 190 x 5
    • 215 x 10
  • Incline Press
    • 135 x 10 (sets superset with neutral-grip pulldowns)
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 8
  • Cable Rows
    • 120 x 12
    • 120 x 12
    • 120 x 12
    • 120 x 10
  • Shrugs
    • 195 x 12
    • 195 x 12
    • 195 x 12
    • 195 x 12
  • Rope-handle pressdowns (superset with curls)
    • 60 x 12
    • 60 x 12
    • 60 x 12
    • 60 x 12
  • Hammer Curls (alternate, across body)
    • 35e x 12
    • 35e x 12
    • 35e x 9
    • 35e x 8

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