2017-01-23 training log

Started slow, but it got better.

I was away deer and hog hunting all weekend. So sleep was minimal, food was a little off plan (mostly timing), and just not ideal circumstances – but a lot of fun. 🙂 So when I started Pressing today, things were heavy and slow. But I also expect part of the “heavy and slow” feel is just how it’s going to be, given my diet restrictions. All in all tho, things are doing alright.

One thing that I realized I forgot to do was rest-pause. Take that drop-set at the end and rest-pause it. Just flat out forgot to do it as it’s the “new variation” I’m adding in on this 2nd half of the 6-week cycle. No big. I think the work I did the rest of the session was more than sufficient.

DB presses — getting those DB’s in position is hard, when your hair gets caught between your back and the back of the bench and suddenly you can’t move under the weight. 🙂

Curls will vary a bit. I use the straight-bar fixed barbells when the weights allow, e.g. 40#, 50#, 60#, 70#, etc. But when I have to go on the 5’s (e.g. 45, 55, 65, 75), I’ll switch to the EZ-bar because loading. I WAS using a full BB off either the bench press station or the squat rack (deal with it! when the gym is empty, meh), but the gym saw a couple of the other early-risers return this morning so had to make some light changes for equipment. No big.

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

  • Press (superset with high-rep behind-the-neck lat pulldowns)
    • bar x whatever
    • 70 x 5
    • 85 x 5
    • 100 x 3
    • 110 x 5
    • 130 x 5
    • 145 x 5
    • 110 x 15 (drop set)
  • Behind-the-neck pulldowns
    • 80 x 15
    • 90 x 15
    • 100 x 15
    • 110 x 15
    • 110 x 15
    • 110 x 15
    • 110 x 15
  • DB Shoulder Press
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 9
    • 55e x 7
  • BB Curls (EZ-bar)
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 10
  • DB Rear Raises (superset with lat raises)
    • 15e x 10
    • 15e x 10
    • 15e x 10
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10
    • 20e x 8

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