2017-03-21 training log

Another PR, but I’m going to need to make some adjustments.

Overall, I’m liking this updated approach. I’m getting the strength work, some volume, taking advantage of compound movements for training efficiency.

Benching went well. On the top set, I really should have stopped at 10, but I knew if I wanted to set a rep PR here that I needed 11 so I went for it. I almost missed, but I did get it. The pyramid sets are really where I should go more towards failure, and I did. Good work here.

I’m happy then how the DB pressing went; good weight selection, right where I wanted it.

But all the back work. While I’m happy about doing the rows, I’m not happy about how it went. I went too light on the weight. Problem was I knew I was going to be doing a TON of sets across, so I was trying to pace for that. It wound up not being enough. I went for 10 reps across as well. Next time I’ll bump 5# and go for 12 reps and see how that goes.

But as well, I wasn’t really happy with how things went for the Kroc Rows. It’s just timing of it all.

So I’m also going to change up such that the cable rows are during benching, and Kroc during the DB bench. I think that should actually work out quite well.

On upright rows, I was going to do them with a barbell, but remembered something Mike Israetel posted some time ago about DB upright rows (see his post here). I recall wanting to try them to see what difference it made, so today seemed as good a day as any. Plus, one issue I have with barbell upright rows is the bar promotes a static hand placement/spacing, which can irritate my shoulders if not “just right”; but no such problem would exist with dumbbells. After performing them, I think of it like this: you have bench press and flies, and you have upright rows and lateral raises. But somewhere in between you have power flies, and I’d say these DB upright rows are akin to that — like a power lateral raise. I certainly had less arm recruitment, which I dug. I’m still going to need to find the sweet-spot on them. But I certainly felt more work in the delts than normal. I don’t think I’ll stop doing upright rows with a barebell, but this seems like a nice change. I’ll stick with it and see how it goes.

Overhead triceps extensions were a nice change too. I get more range of motion, and it was tougher than the normal “pushdown” approach.

And BB curls were with an EZ-bar, narrow grip. Just get a little work and finish some pump.

All in all not a bad setup. Again, some adjustment will be needed going forward, but all in all good.

  • Bench Press (superset cable rows)
    • bar x whatever
    • 105 x 5
    • 130 x 5
    • 155 x 3
    • 170 x 5
    • 195 x 5
    • 220 x 11 (11 rep PR)
    • 195 x 8
    • 170 x 10
  • DB Bench Press (superset with cable rows)
    • 75e x 10
    • 75e x 9
    • 75e x 8
  • Cable Rows
    • 90 x 10
    • 100 x 10
    • 110 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
  • Kroc Row
    • 50 x 10
    • 50 x 10
    • 50 x 25
  • DB Upright Row
    • 30e x 10
    • 25e x 15
    • 25e x 12
  • Overhead Rope Extensions
    • 50 x 20
    • 60 x 12
    • 60 x 12
  • BB Curl
    • 55 x 15
    • 55 x 13
    • 55 x 9
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