2017-11-02 training log

Adjusted my back programming. I’m liking it.

This remains basically the same as before, but now rows work up to sets across instead of a top triple, AMRAP+50%. It’s in the spirit of basebuilding. I’m still finding the right weight to use (as you can see), but overall happy with how things went.

Shrugs — more time under tension. So it’s a basic BB shrug, but the eccentric gets a 3 second count.

The cable rows are using a Rogue Grip Triangle, so it’s got fatter grips. I’m trying to put more emphasis on grip, because I’ve been having some issues with it. Not lack of strength, it’s just weirdnesss, hard to describe. A lot of my back work lets my hands act as simple hooks to avoid their involvement. But I’m at a pretty good place at ensuring I’m recruiting back muscles and “isolating” them in the pulling movements, so I think I can get back to crush-gripping everything. In the short time I’ve been focusing on grip, it’s helped my grip and hands/forearms feel better.

I did my second round of Farmer’s Walks too. I opted to progress slow. Again, the handles are 21#, put 1 45# plate on each side – so the walk is 110# each hand, 220# total. I paced off the turf strip to get a rough length estimate – I’d say it’s around 40 yards in total, but since I can’t go end-to-end I’m probably doing about 30 yards of walking. Crush grip, pick up the bars, stand up straight, short steps hoofing it to the other side, set the bars down (try to not “skid” much because the bar diameter is slightly small so the collars don’t hold the plates on well – I asked about this today and there’s supposed to be a set of collars specifically for that somewhere, but people don’t take care of the gym and shit gets lost sigh), fix the plates to ensure everything’s good. Then rest maybe 30 seconds or so. I didn’t heavily time my rests, but it’d be just enough to get a few breaths in, but not enough to fully recover. Then go again.

I wanted to go for 10 trips today, but stopped after 8. I could feel my posterior chain peeding out, I was slowing down. I figured hey, this is good enough. Ramp up slowly. I worked at a quicker pace today, I had a good back workout before, I was huffing-and-puffing more. So hey, it’s a step up.

My plan is to work up to 10 trips with 1 wheel, and when I can slay that — when 10 trips feels like nothing — then I’ll probably go 1.5 wheels and repeat.

It sucks. 🙂 But hey, this is cardio I can dig. Upping my work capacity is good. And I figure for occasional variation, instead of the farmer’s handles, I’ll grab one of the sandbags, hug it to my chest, and walk that.

  • Face Pulls
    • 65 x 25
    • 65 x 25
  • Barbell Rows
    • 95 x 8
    • 135 x 8
    • 155 x 8
    • 175 x 8
    • 165 x 8
    • 155 x 8
    • 155 x 8
    • 155 x 8
  • BB Shrugs (3 second eccentric)
    • 185 x 20
    • 185 x 20
    • 185 x 15
    • 185 x 14
  • Cable Row (close, fat grips)
    • 145 x 12
    • 145 x 12
    • 145 x 12
  • Wide, Pronated-grip Pulldowns
    • 125 x 12
    • 125 x 12
    • 120 x 10
    • 120 x 10

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