2017-01-12 training log

Pretty good day. I’m getting more dialed in, both in weight and technique shift.

It’s still a little weird for me to do the 3-0-1-0 type of tempo, but I’m getting there. It helps to also focus on the muscle, not the movement. For example during the DB presses, don’t think about pressing but just think about trying to contract the pecs to move the upper arm in. We’ll see long-term how this all goes.

Benching was good. Happy with the drop set (first-set-last weight).

DB benches were also good. Went up in weight, better form, and really let it get a good range of motion here — settle into that stretch at the bottom.

I thought about upping weight on rows, but I realized there’s more I can squeeze out here — literally. Worked on getting a fuller range of motion and really getting a squeeze at the top. Wring out all I can.

Then the 100’reppers were fun. It’s really more a mental game with them. 🙂

Body is adjusting too. Don’t feel nearly as sore now.

Weight is holding steady, and it’s almost the end of my 2 weeks on Base. So I think moving to Cut 1 will happen shortly.

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

  • Bench Press (superset with lat pulldowns)
    • bar x whatever
    • 100 x 5
    • 120 x 5
    • 145 x 3
    • 170 x 3
    • 195 x 3
    • 220 x 3
    • 170 x 15 (drop set)
  • Wide-grip Lat pulldowns (to chest)
    • 80 x 12
    • 90 x 12
    • 100 x 12
    • 110 x 12
    • 110 x 12
    • 110 x 12
    • 110 x 12
  • DB Bench Press
    • 60e x 10
    • 60e x 10
    • 60e x 10
    • 60e x 10
  • Chest-Supported DB Row
    • 45e x 12
    • 45e x 12
    • 45e x 12
    • 45e x 12
    • 45e x 12
  • Pushdowns (EZ-bar)
    • 35 x 100
  • Face Pulls
    • 50 x 100
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