2017-03-07 training log

That’s something I love about lifting — I may wake up and have zero desire to go to the gym. I go anyways. I tell myself “just do the main lift”. Then I lift and I feel better. Then I keep going and do everything I’m supposed to. And I feel better.

Today was fun. I’ve been deadlifting exclusively with double-overhand. I didn’t intend this, but some time ago noticed I never switched to mixed grip even on my top set, so I figured just keep going. Grip gets stronger this way, so it’s all good. Well, today grip finally started to fail. On the top set (390) I started to lose my grip a little bit on the 1st rep, and on the 2nd for sure grip was failing (but I didn’t drop). Interesting that this is the first time I ever felt some strain in my biceps from deadlifting – I always work to flex my triceps to keep straight arm to minimize risk of a biceps tear, but for sure today because I was working hard to hold on there was more biceps work and well… it didn’t feel like I would tear, but sure can see how it can happen. If I had worked for a rep PR (instead of just 1 over prescribed reps) for sure I’d have had to switch to mixed to keep going. But it was cool to find that threshold, and to find that it’s higher than I thought. I will continue to go double-overhand as much as possible.

Everything else was what it was.

The deadlift pyramids are actually fun to do.

Rows – I actually do this more Pendlay-like, with the bar coming to rest on the ground between each rep, then I raise my back slightly just to get the slack out of my shoulders (full extension), then row with minimal body english and full scapular retraction, then back down under control (tho no slow tempo, just controlled vs. dropped). Sure feels good, and I like this style of rowing more than “pure” BB rows.

Leg curls. I always do them with my chest/stomach lying on the bench. Well today for whatever reason as I got onto the machine I happened to glance at the “how to use this machine” instructions placard. The picture of the person showed them propped up on their elbows/forearms. So I tried that. That’s a difference! It does make it harder. I dig it. It may be the sort of thing where I can start there, then drop to my chest for a few more forced reps at the end.

Anyways, it was what it was. I continue to think about program change-up to give me what I need vs. what I want. Still refining.

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

  • Deadlift
    • 165 x 5
    • 205 x 5
    • 245 x 3
    • 305 x 5
    • 350 x 3
    • 390 x 2
    • 350 x 5
    • 305 x 10
  • Bent Over Rows
    • 155 x 10
    • 155 x 10
    • 155 x 8
    • 155 x 8
  • Leg Curls
    • 35e x 12
    • 35e x 12
    • 35e x 10
    • 35e x 8
  • Crunches
    • BW x 12
    • BW x 12
    • BW x 12
    • BW x 10

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