2017-03-24 training log

Pretty good, pretty good.

Pressing went well. Set an 8-rep PR with the top set, which I was happy about. I must say, getting back to doing rep-PRs has put my mind at ease a bit, because the past 3 5/3/1-cycles felt heavy. They were fresh after a reset, so they shouldn’t have felt heavy, but it started to make me wonder if I was going to have to reset soon (typically it’s 5-8 cycles before a reset). But hitting things like I have this week has made me feel like things are on track.

The pyramid-down sets are killer. It’s basically 3 sets of AMRAP, and they are taking a lot out of me. It’s good stuff tho (well, apart from having to refigure how I’ll handle deadlift day). Interesting thing was on the last set what I felt give out first was my deltoids, which usually aren’t the first thing to give. Interesting.

From Tuesday’s bench day I had opted to readjust how much pulling I do superset with pressing, and to move my additional back exercise instead to be superset with the “other” pressing exercise. So I opted to do the same here, and I dug that. Flows better.

Dips were funny. I haven’t done them in forever and was pretty trashed after the pressing, so I wasn’t sure how many I could do (plus I weigh more). On the first dip, I got to the bottom and collapsed. 🙂 My body was like “what the hell are you doing?” But then I remembered better cues about keeping tight and so on, so I continued along. In fact you can see that the later 2 sets had a couple more reps because body mechanics came back. LOL

The shrugs are a trial. As I’ve said before, I’m trying to work all my assistance to have that fast, explosive concentric and a slower eccentric (I realized this morning the tempo is akin to Jairo, from “Bob’s Burgers”, going “TIGHT! and relax…”). Shrugs generally have been a consistent tempo for me, so I wanted to start a little light to find what would work here, since this tempo does change how things go. I still am too light, but I think I know where to go from here.

Front plate raises were simply 25#, all the way over the head, AMRAP. Good stuff.

And then a little arm work. Which again, that tempo. I found it hard to remember to do the tempo with the skullcrushers because they start with eccentric. But gee if this sort of “TIGHT! and relax…” tempo isn’t working nicely.

Anyways, I thought this was a good session. The new routine is generally ok. A few adjustments, and we’ll see how they go next week.

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 90 x 5
    • 110 x 3
    • 115 x 5
    • 135 x 5
    • 155 x 8 (8 rep PR)
    • 135 x 10 (AMRAP)
    • 115 x 10 (AMRAP)
  • Lat Pulldowns (pronated grip, to chest)
    • 105 x 12
    • 115 x 12
    • 125 x 12
    • 135 x 12
    • 135 x 12
    • 135 x 12
    • 135 x 10
    • 135 x 10
  • Dips (superset with shrugs)
    • BW x 6
    • BW x 8
    • BW x 8
  • DB Shrugs
    • 50e x 15
    • 60e x 15
    • 70e x 15
  • Front Plate Raises (all the way above head)
    • 25 x 25
    • 25 x 15
    • 25 x 11
  • Skullcrushers
    • 65 x 12
    • 65 x 12
    • 65 x 10
  • Hammer Curl
    • 35e x 10
    • 35e x 10
    • 35e x 10

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