2017-01-03 training log

Gah, so much work. 🙂

Deadlifting was fine. Felt a little heavy, but when I think about it it makes sense. Before testing week I was lifting with a training max of 380, but now after testing it’s 410 — that’s a big jump. I’m actually thinking about lowering back (would be 390 in this case). Remember: I did a reset purely out of formality, not because I really needed it. And of all lifts, deadlifting was the furthest from needing a reset. Working light, submax, etc. I can work for longer. I think this will be especially important while I’m cutting. So yeah, giving strong thought to dropping down — even starting it next week.

Everything else was groovy — just a lot of posterior work. 🙂 RDL’s I continue to work on my form.

Rows were interesting. I realized that on this template there’s a lot of back work, but it’s spread over the days. So every day there’s not a lot of back work, but there’s back work every day. Consequently, I want to ensure I “wave” it a bit. The lat pulldowns during my pressing sets will be higher rep, so it makes good sense — esp. since it’s bent over bb rows as well — for the rows to be a little heavier. So the pulldowns might go 8-15 reps, but here on the rows I’ll strive for 6-10 reps, still with good form, full range of motion, good scapular retraction, etc. Not going to go heavy to go heavy, no massive cheating, etc.. Still has to be good, just a little heavier. Given deadlift day is probably the most back-intensive day of all, seems fitting.

Leg Curls. Ha ha…. man, I have to go even lighter on these. When I work that 3-0-1-0 tempo and try to make it just about the hamstrings — keep the hips on the bench (if anything, push them into the brench), no flexing of the calves, and then all the work I’ve already done to hit them, yeah, the weight feels stupid light, but oye, what work.

Ab wheel. I hate this thing. Last time I did it (some long time ago) I actually couldn’t — it messed with my head. I don’t recall exactly, but it was dizzy, pressure, just not good things. So I was a little afraid to do it again. I also had a serious bout of cramping in my abs last night before bed, so I figured let’s just take this light and easy. I kept it from my knees, just try to get my body used to the motion again. No need to kill myself, just work up to it.

Then about 20 minutes of 140-strides-per-minute elliptical. Such fun.

So far, so good.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Deadlift
    • 165 x 5
    • 205 x 5
    • 245 x 3
    • 265 x 5
    • 310 x 5
    • 350 x 5
  • RDL
    • 165 x 10
    • 165 x 10
    • 165 x 10
    • 165 x 10
  • Bent Over Rows
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 6
  • Leg Curls
    • 35 x 12
    • 35 x 10
    • 30 x 10
    • 25 x 9
  • Ab Wheel
    • BW x 5
    • BW x 5
    • BW x 5
    • BW x 5