2017-11-28 training log

First lower body day of the new templates.

I needed to dial things in a bit more here, especially due to new equipment. But I think overall the session went ok.

Still aiming to stop “3 from failure” at this point. The weights are light, but it’s deceptive because this isn’t really about weight on the bar.

I will say that high-bar squats are SO different. Bar resting atop the traps. Feet/stance narrow (shoulder-width), pointing almost forward. Very different body mechanics and path.

Plus, everything is paused and/or squeezed at the peak of the movement. No momentum, all emphasis on using the particular muscle(s) to make things move. That really changes things. Not just how things get worked, but also a mental shift that I have to keep reminding myself to do. 🙂

As a note: when I put weight on the leg press sled, I notate it like it was weight on a bar. So if I put 1 45# plate on each side, I note it as 135 — but of course, that’s not really how much is being moved, because that depends upon the angle of the sled, the weight of the sled itself, etc. But it’s the easiest way to stay consistent with plate math. 🙂

Calves. Man, such tightness. Much stretch! I know from past experience to NOT overdo it here, else I’ll be unable to walk for the next week.

All in all, alright. I’m still excited about this new approach. Very curious to see where it goes.

For example, throwing in the pushdowns and the high-inclines at the end. It’s not a lot of work there, but this is all around frequency over the course of the week. It’s not exactly what I’m used to. How will my body respond? Hopefully positively. 🙂

RP Physique, Mesocycle 1, Week 1

  • High Bar Squat
    • bar x 10
    • 135 x 10
    • 165 x 5
    • 190 x 10
    • 190 x 8
    • 190 x 7
  • Leg Press
    • sled x 10
    • 135 x 10
    • 225 x 5
    • 310 x 14
    • 310 x 14
    • 310 x 12
  • Seated Leg Curl
    • 60 x 20 (WAY to0 easy)
    • 75 x 12
    • 75 x 12
  • Calves on Leg Press
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
  • Cable Tricep Pushdown
    • 20 x 10
    • 40 x 5
    • 60 x 20 (too light, counting as another warm-up)
    • 80 x 20
    • 80 x 15
    • 80 x 15
  • High Incline Dumbbell Press
    • 45e x 16
    • 45e x 14
    • 45e x 14

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