2017-01-20 training log

I hate to say it, but I’m getting used to 20-rep squats. Doesn’t mean they are easy or I’m loving it, but it sure is a gut-check. 🙂

Work up today went well. Working on ensuring depth. Also working on constantly stretching my shoulders out. I’ve had no pain in my shoulders/arms in some time now, which is great. I continue to work on stretching there, flexibility, mobility, etc. Still a ways to go before I get to the point I want, but progressing.

20-reps… it’s still not totally killer, but I expect over the weeks, if I just adopt that 60% weight, it’ll soon enough kick my ass.

Continuing to focus the assistance work on the muscle, the slower eccentric, the explosive concentric. It’s still work for me to remember to do that, but it’s getting there.

Still no ab work. Abs are feeling better since that little strain, and I think I’m out of the woods, but I know better than to start right back the moment I feel good. Next week I may add a little ab work back in, like just some light crunches, 5-10 reps, 3 sets or thereabouts. Nothing that really taxes me, but gets a little work and eases back in.

All in all, very happy with how this first cycle of “531, offseason for mass” is going. I’m going to be upping my weights and kicking into the next cycle (still doing 6-week cycles) on Monday.

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

  • Squats
    • bar x whatever
    • 125 x 5
    • 155 x 5
    • 185 x 3
    • 230 x 5
    • 265 x 3
    • 295 x 2
    • 185 x 20 (20-Rep set)
  • Leg Press
    • 225 x 10
    • 275 x 10
    • 315 x 10
    • 315 x 10
  • Hyperextensions
    • 12 x 10
    • 12 x 10
    • 12 x 10
    • 12 x 10

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