2016-11-29 training log

My shoulder/arm issues flared up a little bit today. For sure, pressing seems to hit it more. But is it truly pressing? or is it that the weight is directly upon those areas? Again, like with squats, if I grip the bar in a manner that doesn’t put weight on my arms (e.g. elbows back instead of under the bar), no real issues.

That all said, it’s made me think about a way to manage it a bit.

I’m thinking about keeping the general 5/3/1 progression, but changing the rep scheme to be more like Paul Carter’s 5,4,3,2,1 approach. Yes, then it’s not truly 5/3/1 but that’s fine. I would keep the sets and weight progressions the same, but swap Paul’s rep scheme for Jim’s. So of the 5 basic sets, it’d be 5/4/3/2/1, then the 6th set would remain a PR set with the goal of at least prescribed reps but more if I’m feeling good. When you step back and look at the way Jim and Paul program things respectively, they really are very close and I think this could be workable. The intention here is to see if reduction in volume helps minimize aggrevation of the issue, yet still getting work in, y’know?

This would just be for bench press, at least right now. I don’t feel a need to do this for anything else, tho press might get it if it winds up being an issue as well (tho so far pressing hasn’t been, which is curious). Going to try it for this next 3-week cycle and see how it goes, then I’ll see what happens after that (because things will be changing anyways due to cutting diet).

Anyways, apart from that it’s just a deload day.

But I did start to think a little more about my programming on the cut. I’m thinking about taking an approach based around the 5/3/1 Powerlifting “off-season for mass” approach, tho perhaps not strictly that book template. Reason is, I will get more out of things like lunges than leg press, so it’s not about the template as much as the underlying philosophy. And I am thinking about reducing to 3x/week because I recall from prior cuts that it was nice to “pare back” then give myself somewhere to go later on in the cut when things got harder. So with 3 days that means 3 days of “eating” and 4 of reduced intake. When things cut back pretty hard, then I can up to 4x/week so I can have another day of eating. That helped both mentally and in terms of progress.

Another thing? Trying to focus more on the eccentric. As it is, I do control the eccentric, but I don’t CARE about the eccentric, if you will. Basically lowering the weight is just something I have to do so I can lift the weight again. I mean, we ask “do you even lift?” we don’t ask “do you even lower?”, y’know? It’s about lifting, not lowering. BUT the eccentric can have a pronounced effect on mass building. Again, it’s a cut so I don’t expect to build mass, but I need to do everything possible to preserve it. Basically my approach is that the eccentric is something I do so I can get back to the concentric. Well, now I need to make the mental shift — and stick with it — that the concentric it something I do so I can get back to the eccentric. It won’t really take anything away from the concentric, but it will make sure I put more into the eccentric and squeeze more out of it.

Bunch of ideas floating in my head. Things are starting to gel.

5/3/1-based program

  • Bench Press
    • bar x whatever
    • 105 x 5
    • 105 x 5
    • 130 x 5
    • 130 x 5
    • 155 x 5
    • 155 x 5
  • Incline DB Press
    • 50e x 10
    • 50e x 10
    • 50e x 10
  • Cable Rows
    • 130 x 12
    • 130 x 12
  • Shrugs
    • 205 x 15
    • 205 x 15
  • Rope-handle Pressdowns
    • 65 x 12
  • EZ-Bar Curls
    • 65 x 12
    • 65 x 12

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