2016-11-24 training log

Pretty good day. Gotta earn that turkey, right? 😉

Deadlifting continues to go well. As always, working on form, sitting back more when I lift, pushing the hips through, and generally trying to do things better to get stronger — even if I lift less weight. My back is stronger than my hips/posterior chain so….

I hate lunges, but they are good for me. And everything else is just solid assistance work.

As I get closer to wrapping up this leg of my training I start thinking ahead to what’s next. For sure I’m going to be hopping back on a serious Renaissance Periodization-based cut diet to shed some of the fluff I’ve acquired. In doing so, a “mass building” training program is best. So something like 5/3/1-Powerlifting’s off-season mass program is a good philosophy to follow. Thing is, I’ve wondered about instead switching to some Paul Carter stuff, like basebuilding or Paul’s mass philosophies. The more I thought about it tho, really they wind up being about the same thing. Paul starts with a big movement (e.g. bench press or squat), you work up to some weight (what he calls “over-warm-up”), then back off and do work sets. Well, that’s not much different from something like a 5/3/1, just hitting prescribed reps, then doing something like a first-set-last. Slight differences sure, but fundamentally the same approach.

And what I’m also thinking? Because of the wear-and-tear I’m accumulating, trying to really take more of a bodybuilding approach. So yeah, work the main movement as it works, but then take the assistance work, really drop the weights down, and really focus on not even the slightest bit of momentum, strict-strict-strict form, mind-muscle connection, really making that muscle do the work, eccentric focus, and so on. Not really my favorite way to train, but I am thinking this may be good for me for the 3-months or so that I’m doing the cut diet. Still thinking.

Anyways, good day.

5/3/1-based program

  • Deadlift
    • 150 x 5
    • 190 x 5
    • 260 x 3
    • 285 x 5
    • 325 x 3
    • 360 x 8
  • Walking Lunges
    • 40 x 10e
    • 40 x 10e
    • 40 x 10e
    • 40 x 10e
  • Leg Curls
    • 45 x 12
    • 45 x 12
    • 45 x 12
  • Twisting Crunches
    • BW x 20
    • BW x 20
    • BW x 15
  • Seated Calf Raises
    • 65 x 12
    • 65 x 12
    • 65 x 10
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