2017-12-07 training log

Week 2 continues well. I’m getting better at judging a “3/fail” setup.

I’m also finding that setup to be interesting. I mean, typically it’s one of two things: straight sets or a work up. With straight sets you’re doing X sets of Y reps, and it may well be that the first few sets get to Y reps and you aren’t exhausted — you don’t get to Y-n reps until a few sets in. Or with a work-up, the work-up sets aren’t exhausting. But here, each set is taken to some level of failure – so there’s always a good amount of work being done.

I’m finding that each day after I’m a bit sore in the muscle groups worked, but it dissipates by the time I get to the next session of that group. As well, I am NOT feeling as beat-up, which is a great thing! I mean, I might move a little slow due to being sore, but that’s entirely different than moving slow because things are just perpetually aching. So this is good!

Here’s the ultimate thing about all of this: volume. Volume per session. Volume per bodypart. Volume in a week. There’s a lot, and it grows, every session. And volume is how you grow. 🙂 So yes, this all very interesting for me to go through — very different training approach.

Of course, it’s just week 2 of the first mesocycle, so I’m only scratching the surface. 🙂

That said…

I continue to enjoy starting with back work, and having back work that’s really quality. There’s a lot more lat emphasis on this program right now, and I find that kinda cool — looking forward to results.

Row to Chest remains a bit awkward for me, but I’m not sweating actually hitting the nipple-line, just striving for that bar path. It’s certainly hitting my upper back more than my lats this way, which is ultimately the point.

One thing I thought about today while close-grip benching was the lack of arm pain. I continue to be pain free, and I’m very happy about that. At this point, I’m attributing it to the post-workout work I do, which is some stretching, but mostly a lot of foam rolling with emphasis on my back and shoulder area.

I also am finding a better bench setup these days too. Better equipment certainly helps. I’m setting my feet a little further back — not extreme tuck like some people get, but it’s further back for me. I don’t have a picture or video, but it feels like my heels are just behind my knees (relative to a line perpendicular to the ground). I’m getting tighter, better drive, and for sure the butt stays on the bench.

The other thing is my bodyweight.

I believe I’ve plateaued, which stands to reason on the Base template. I’m going to move to Cut 1 now, but I’m not 100% sure if I’ll do days as medium or heavy. Reason is, with the Physique templates, they say “if you do X sets in a workout, count it as this type of day”. Well, my sets are increasing with each session due to the way the templates work. So it may well be that I’m to go heavy on the Cut 1 template, but I don’t want that to be more cals than I’m eating now (I’ve been doing Base as medium). So, gotta look at the numbers, but regardless of the details, it’s time to move along to keep the weight-loss going.

RP Physique, Mesocycle 1, week 2

  • Wide-Grip Pulldown
    • 80 x 10
    • 105 x 5
    • 125 x 13
    • 125 x 12
    • 125 x 10
    • 125 x 8
  • Underhand Pulldown
    • 105 x 12
    • 105 x 12
    • 105 x 11
    • 105 x 10
  • Row To Chest
    • 120 x 9
    • 120 x 8
    • 120 x 8
  • Barbell Upright Row
    • 75 x 12
    • 75 x 11
    • 75 x 10
    • 75 x 9
  • Close-Grip Bench Press
    • bar x 10
    • 135 x 10
    • 165 x 5
    • 185 x 12
    • 185 x 8
    • 185 x 7
    • 185 x 6
  • Incline Dumbbell Press
    • 60e x 12
    • 60e x 10
    • 60e x 10
    • 60e x 9
  • Reaching Sit-up
    • bw x 15
    • bw x 15
    • bw x 10