2017-09-14 training log

I still don’t feel like I have this day dialed in.

It’s generally ok, but it feels like my back could take a little more work to maximize results, especially as I’m trying to up perceived intensity.

My thinking:

  • Drop the face pulls, not entirely, but lower the weight and maybe just 2 sets. I shouldn’t get any work from these, just some blood pumping.
  • Drop pull-ups. I want to continue doing some sort of “up”, but they all seem to be the biggest thing aggravating my arm pain. So, they gotta go.
  • Keep the BB rows as-is, for something heavy-ish.
  • Keep shrugs, but let the higer-rep sets go to true failure instead of straight-setting it.
  • Add in cable rows, moderate reps (8-12). I need to see if the gym has such a bar, but hopefully a wide, neutral-grip. The seated cable row machines there have the pulleys slightly high (i.e. not pulling at belly-button level, more like mid-chest), and I think a wide, neutral-grip would be good here. Straight sets, like 3-4×8-12. MIGHT add drop-set at the end.
  • Then keep pulldowns but I might change to underhand grip — have to see how my biceps handle it. Same straight sets, with a drop-set at the end.

I think this will provide a little more volume, a little more intensity.

As for today, not bad. I do think it’s too much with the face pulls – tiring out the small upper-back muscles and so things like pull-ups suffer. Still, pull-ups mostly suffer because I’m fat and weak. 😉 But yeah, they continue to cause me more problems than anything else, so they get shelved for now.

BB rows are fine. I like going a little heavy, a hint of english (not doing Pendlay Rows), but ensuring the back is pulling, full scapular retraction and then extension, etc..

Shrugs are always amusing. I want to get more out of them tho, hence the push to failure.

And the pulldowns were kinda fun because yeah… drop sets are somehow more magical for me now than ever before. I really put “just contract the muscle” into them (vs. trying to move the weight, trying to get another rep), and gah… it’s good.

  • Face Pulls
    • 75 x 25
    • 75 x 25
    • 75 x 29
  • Pull-Ups
    • BW x 3
    • BW x 3
    • BW x 2
  • Barbell Rows
    • 115 x 8
    • 135 x 7
    • 155 x 6
    • 175 x 5
    • 195 x 4
    • 205 x 3
    • 165 x 12 (AMRAP)
    • 165 x 6 (50%)
  • BB Shrugs
    • 285 x 8
    • 285 x 8
    • 205 x 20
    • 205 x 20
  • Close-grip Pulldowns
    • 130 x 12
    • 130 x 12
    • 130 x 12
    • 130 x 10
    • 115 x 3 (drop)
    • 110 x 3 (drop)

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