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. ๐Ÿ™‚ 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 relaxโ€ฆ” 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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