2017-01-16 training log

Very happy with today’s session.

Pressing went well. It’s hard for me to stick to prescribed reps, but I’m doing it. However, I am making an exception for the 1+ week — I’ll do a double, but no more. Things felt really strong tho and I wanted to keep going.

I do think first-set-last has been a good approach to the drop-set. Next 3-week cycle I will bump it up slightly turning into rest-pause. That’s probably the only significant change I’ll make to things for the next 3-weeks.

All in all, just a good day. Solid.

On the diet front, 2 weeks on Base and my weight hasn’t moved, so I figure that’s a reasonable set-point. Thing is, looking at the “cut 1” tab and it really only drops fats. That’s fine, but from past RP experience it may not be enough. So I’m actually sticking with the Base tab right now but instead of eating on “medium” my work days will eat on “light” — which the rough math on total calories is around 500 cals/day drop, which OUGHT to see some movement/traction. I’m going to give it a week with this approach and see how it goes.

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

  • Press (superset with high-rep behind-the-neck lat pulldowns)
    • bar x whatever
    • 65 x 5
    • 80 x 5
    • 100 x 3
    • 125 x 5
    • 140 x 3
    • 155 x 2
    • 125 x 11 (drop set)
  • Behind-the-neck Pulldowns
    • 75 x 15
    • 85 x 15
    • 95 x 15
    • 105 x 15
    • 105 x 15
    • 105 x 15
    • 105 x 15
  • DB Shoulder Press
    • 50e x 10
    • 50e x 10
    • 50e x 10
    • 50e x 10
    • 50e x 10
  • BB Curls
    • 50 x 10
    • 50 x 10
    • 50 x 10
    • 50 x 10
    • 50 x 10
  • DB Rear Raises (superset with lat raises)
    • 12e x 10
    • 12e x 10
    • 12e x 10
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10
    • 20e x 8

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