2017-08-13 training log

So many new things.

Biggest new thing? New gym. After 6 years with the one gym, it’s time to move on. There’s a lot of reasons for why the switch, but ultimately it boils down to changing goals. The gym I’ve been at was fine for quite a while, but for the past couple years I’ve either had wants or needs the gym couldn’t satisfy. Trouble is, most gyms that could be workable are all the way across town (e.g. Big Tex Gym, Hyde Park Gym) and that’s just not workable for me. But I did find a place not too far from the house that looks like it’ll be suitable for the things I want to do these days. I’m trying it out for a month; if it works, great, else I’ll continue searching.

I’ve had a couple sessions at the new place now, and it’s different. Mostly good, just differences. For example, instead of a dedicated bench press station, there’s just a lot of racks and benches, so you put the bench in the rack and adjust everything as you need. That’s actually great, but it just takes a little time to get all the adjustments right. Like today, I had the J-hooks set well but if I could have had maybe 1/2″ more it would have been better — or I learn how to use my lats to pull the bar out of the hooks. The bars also feel different, a little thicker, deeper knurling. Looking up at the ceiling, it’s different. Heck, even the fact that the plates are a hodge podge of brands throws me off when I’m doing plate math. 🙂 None of this is bad, and none of it is major. But it is a lot of little things that change the feel and approach, especially after 6 years of seeing the same thing over and over. I’ll adapt; just takes time to figure out the new setup.

The other thing that’s changing is the programming. I’m going to shift to some mass building for a while, because 1. it’s fun, 2. it should be a little less stressful to my joints. I’m also starting to add more pressing back in, because I want to see if I can get back to flat bench pressing (or not). Everything here is going to start slow. For example, this week I have a rough plan of what to do, weights to use, rep schemes, etc., but I’ll see how it goes. Do a session, evaluate, then next session will have adjustments. I want to be a little lighter, a little more conservative. This allows me to then increase as the weeks go on. I can up the weights, the rep schemes, intensity techniques (e.g. drop sets, failure, forced reps, cheats, etc.). add more sets, whatever.

So with that…

Pressing remains incline, as I start to dabble in more pressing to see how my arms feel. I’m doing the Paul Carter 5/4/3/2/1 workup, followed by an AMRAP then a 50% set.

Following with some DB flat bench pressing, palms facing each other. I kept it simple, just a 3×10 straight set with a little bit of eccentric focus. Then some simple flat flies. This is pretty vanilla stuff, and reasonable to ease me back in. But I didn’t feel it did enough for the chesticles. I think I may change the DB pressing to be something like 1-2 warm-up sets, then to hit a set of 8 to failure, 15 to failure, then 25 to failure (naturally the weight goes down each set). That should put a little more in. This is the first time I’ve tried palms-facing pressing, and from how things felt that’s likely why I didn’t feel it so much in my chest — but it sure felt a lot better on my shoulders and arms. So I’ll try the different rep scheme next week and see how it compares.

A little bit of Press work. I debate if I want to keep this or do something like seated DB press, but I think I’ll keep this for now — I like pressing. This isn’t much, and I don’t expect to make this a LOT either. Just a little bit of “heavy work” for the shoulders.

Then the last thing? Oye! A tri-set: front plate raise (45# plate, AMRAP), then DB lat raises, then DB rear lat raises. This was pretty killer. I’ve usually done the front plate raise with a 25# since I’d go for 100 reps, but here I want to go heavier and to failure. This all worked out great the first set. Second set, I was dying. Third set, I couldn’t eek out the reps because my delts were dead. 🙂 To make up for it, on the 3rd set I did a couple drop sets after each exercise. So front plate 45# AMRAP, then a 25# AMRAP. Then lat raises with the 20’s, then dropped to 15, then 10’s. The rear with the 15s, then 10s. That was enough. I don’t expect to normally do the dropping like that, but I need to adjust my weights a bit because I want to ensure I get the volume — here it’s not about the weight but the volume/reps. Get that pump. So I’ll keep this as-in, just adjust weights.

All in all, I dug it. A few tweaks to be had, but overall a good start.

  • Incline Press
    • bar x 10
    • 90 x 5
    • 115 x 4
    • 135 x 3
    • 170 x 2
    • 190 x 1
    • 175 x 12 (AMRAP)
    • 175 x 6 (50%)
  • DB Bench Press (4-0-1-0 tempo)
    • 60e x 10
    • 60e x 10
    • 60e x 10
  • DB Flat Flies
    • 25e x 12
    • 25e x 12
    • 25e x 12
  • Press
    • 115 x 10
    • 115 x 10
    • 115 x 7
  • Front Plate Raise, overhead (tri set)
    • 45 x 13
    • 45 x 10
    • 45 x 10 (then drop set)
  • DB Lateral Raise (tri set)
    • 20e X 10
    • 20e X 8
    • 20e X 5 (then drop set)
  • Rear Lateral Raise (tri set)
    • 15e X 10
    • 15e x 8
    • 15e x 5 (then drop set)