2017-01-30 training log

I’ll chalk it up as a good day.

I still have a hard time NOT pushing myself on the last set, going for a rep PR, but it’s how it goes. I get into the groove and want to keep going, but nope. But adding in the drop-set, now with rest-pause, gives me something extra to push, so I dig that.

The RP does take more out of me, so the other shoulder work lost a little bit, but I think it also was a net-gain. For example, I found myself on the raises really trying to isolate and lift just by contracting the relevant muscles. Of course, that’s what I’m continually working on, but today it felt like I made a little better progress on that, especially with the rear raises.

All in all tho, things feel good.

What doesn’t feel good is my weight. I feel better, I don’t LOOK quite as bad in the mirror. But on the scale there’s little change. It’s a bit frustrating to have a negative calorie balance and thus I should be dropping, yet I’m not. Who knows. It may be a slower drop. I also didn’t do as much cardio last week due to life issues, so maybe that was it. I’m just going to stick with it. All I can do.

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
    • 120 x 3
    • 135 x 3
    • 155 x 3
    • 120 x 14,3,2 (drop set, rest-pause)
  • Behind the neck pulldowns
    • 85 x 15
    • 95 x 15
    • 105 x 15
    • 115 x 15
    • 115 x 15
    • 115 x 15
    • 115 x 15
  • DB Shoulder Press
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 8
  • BB Curls
    • 60 x 10
    • 60 x 10
    • 60 x 10
    • 60 x 6
    • 60 x 6
  • DB Rear Raises (superset with lat raises)
    • 15e x 10
    • 15e x 10
    • 15e x 8
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10
    • 20e x 7

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