2016-10-14 training log

Ah Press… you are so difficult to progress upon.

Not a bad day, really. But for sure I’m starting to plateau. No need to reset or anything yet as I’m still exceeding reps on the last set. Just the level of reps and weight is curbing. But, it could be due to some other reasons: my poor sleep as of late, that I’m feeling a little under the weather (not sure if cold or all the allergens in the air), or just flat out getting to that reset point. But whatever it is, just keep chugging along.

A few notes.

My prior experimentations with “tensing up” and letting the light-headed/dizzy stuff happen BEFORE I approach the bar, I did that again today. I think it’s working well because for sure I don’t feel as bad when I do unrack and hit that first rep. But, I’m still a little unstable when I do so, especially as the weight gets heavier. So I think I shall keep this, and just have to work on the unrack into the first rep now using this new setup.

With that, it makes me think about changing up my routine. It’s the same as I had yesterday: doing something like first-set-last with the 3-5 sets of 5-8 reps, or even a Boring But Big 5×10 approach — with Press. Basically, doing more Press to help grind in the technique. Thinking about it.

Otherwise, a fair day.

To comment on the above, I am working on my sleep issues. Trying to catch a nap (even if it’s just 10 minutes) during the day. Working on going to bed even earlier – as soon as my body starts to say “OK dude, I’m fading” just hit the sack. Last night was pretty darn good. Gotta make as much effort and discipline here as with everything else – if not more.

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
    • 105 x 3
    • 115 x 5 (work sets superset with pulldowns)
    • 130 x 5
    • 150 x 7
  • Close-Grip Bench Press
    • 155 x 10 (sets superset with pulldowns)
    • 155 x 10
    • 155 x 10
    • 155 x 8
    • 155 x 7
  • Face Pulls
    • 85 x 15
    • 85 x 15
    • 85 x 15
    • 85 x 15
  • Lateral Raises
    • 20e x 12
    • 20e x 12
    • 20e x 10
    • 20e x 9
  • Lying Triceps Extensions (superset with curls)
    • 65 x 12
    • 65 x 12
    • 65 x 10
    • 65 x 8
  • Close-grip EZ-bar Curls
    • 65 x 12
    • 65 x 10
    • 65 x 10
    • 65 x 8

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