2017-02-27 training log

Sleep. I need more of it.

I’ve been way behind the curve in recovery, especially sleep. It’s just been the way life’s been the past few months, working every day, having sleep interrupted, and just too much going on. Digging too deep, and not digging out enough. My own fault for sure, and a constant struggle for me. But finally I had a weekend of “nothing” (well, I really needed to do my income tax prep, but my body had other plans), so I napped a good deal over the weekend. I feel much better, tho not out of the hole by far. This is why Sunday’s are so sacred to me — day of rest, literally.

That said, the session went pretty well. The pyramids are adding a good amount of work and I’m enjoying it. I did have to adjust my assistance work down a little bit, but that’s OK as it’s still a good level of work. Small step backwards that should amount to greater steps forward over time.

I will say tho, I’m having thoughts about adjusting my work. 5/3/1 historically is good for me, but also beats me up. It also doesn’t necessarily lend towards me doing the things I need. I’m not thinking about dumping it, just an adjustment like 3x/week instead of 4 so I can get a little more recovery in. TBD because really, my problem right now is lack of sleep and recovery and that’s the first thing to get in order. I really don’t want to derail my work towards my goals, but if I have to take a detour, if the road becomes longer but at least I stay on it, that’s OK.

Oh, I forgot to add the intensity techniques (partial burns) at the end of the curls and raises. Ugh. Ah well, nothing I can do but work to remember it next time.

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

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 85 x 5
    • 105 x 3
    • 120 x 3
    • 140 x 3
    • 155 x 3 (just prescribed)
    • 140 x 9
    • 120 x 10
  • Behind-the-neck lat pulldowns
    • 90 x 15
    • 100 x 15
    • 110 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
  • DB Shoulder Press
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 8
    • 55e x 8
  • BB Curls (EZ-bar, close grip)
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 9
  • DB Rear Raises (superset with lat raises)
    • 15e x 12
    • 15e x 12
    • 15e x 12
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10
    • 20e x 8
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