2017-01-10 training log

Getting the new template dialed in a little more.

Last week’s deadlifting was heavy, relatively speaking. It was re-calculated off the 1RM PR, which was crazy high and it actually bumped my workload up. My fear is it was too high, and I may not be able to sustain that rate for 8 cycles while I go through this cut phase. Besides, of all 4 lifts, the deadlift was the one that continued to have the most wiggle room and NOT be in need of a reset. So I just dropped back to my original progression — which interestingly means today I lifted about the same as I lifted last week. 🙂 But that’s fine: start light, progress longer. Always good.

RDLs are feeling better. I feel more in the correct groove for them and like I am getting something out of them. I don’t want to push it too hard too fast and lose the proper feel, but I do feel I can move along here some.

Rows are rows. Biggest thing is pulling “from the elbows” so that it’s all a back movement, not an arm movement.

Leg curls were funny. That 25# feels like nothing, but as I work through the sets and reps with that 3-0-1-1 type of tempo, boy it adds up!

Ab wheel I kept at 5 reps instead of trying to go more — it’s a little hard on the old body and I’d rather continue slow and get my body used to it. I should be able to push it a little more next week.

All in all, felt like a solid day.

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

  • Deadlift
    • 155 x 5
    • 195 x 5
    • 235 x 3
    • 275 x 3
    • 310 x 3
    • 350 x 3
  • RDL
    • 175 x 10
    • 175 x 10
    • 175 x 10
    • 175 x 10
  • Bent Over Rows
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 8
  • Leg Curls
    • 25 x 10 (forgot the goal was 12)
    • 25 x 12
    • 25 x 12
    • 25 x 12
  • Ab Wheel
    • BW x 5
    • BW x 5
    • BW x 5
    • BW x 5

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