2016-12-02 training log

Here endeth the deload week.

I’m glad I took it as I think my body appreciated it. I’ve been working on posture, additional and specific mobility and rehab work on my arms/shoulders, adjusted a few things in my office so I can sit better during the day, and my shoulders/arms are feeling better. I’m also going to start seeing someone today to get some body work done in hopes that aids the process. We shall see.

Things felt good today, and I’m really looking forward to this next cycle. I’m starting to think that the 1+ week will actually wind up being a testing week and not a true 1+ week. I’m good with that, as it caps things off, then lets me take the week between Christmas and New Years to just relax, stay out of the gym, and get myself ready for the gear change.

In specific, I really am liking the Arnold Press. Again, if I focus on not pressing the weight — which mentally shifts focus to the arms and pushing the weight up — but instead focus as if it’s about rotating at the shoulder, contracting the anterior delt and upper back muscles to rotate upwards, MAN… that works things so different and nice. That shift in how you execute makes a huge difference.

Same with the chest-supported rows. Really works things well when you focus on the back and moving “from the shoulders/elbows”.

So to that, my thinking towards the gear change — about being more hypertrophy focused to combat the cut diet — about trying to really focus more on the muscles, really try to take more of a bodybuilding mentality. It’s going to be challenging, but I suspect I’ll get more out of it if I do. I find this mentality creeping into my work now, and it sure works things differently. Good stuff.

5/3/1-based program

  • Press
    • bar x whatever
    • 70 x 5
    • 70 x 5
    • 90 x 5
    • 90 x 5
    • 110 x 5
    • 110 x 5
  • Arnold Press
    • 45e x 10
    • 45e x 10
    • 45e x 10
  • Chest Supported DB Rows
    • 45e x 12
    • 45e x 12
    • 45e x 12
  • Straight-arm Lat Pulldowns
    • 60 x 12
    • 60 x 12
  • Cable Lateral Raises
    • 20 x 12
    • 20 x 12
  • Machine Triceps
    • 85 x 15
    • 85 x 15
  • DB Curls (alternate, neutral-to-supinated hand while curling)
    • 35e x 12
    • 35e x 11
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