2017-12-15 training log

/ hsoi

Today kinda sucked. 🙂

Again, sleep has been poor all week so recovery is not where it needs to be. Plus of course with the cutting diet I just don’t have the gas to go. I was so ready to quit when warming up for front squats, but you just keep going.

One interesting effect lifting has had on me is becoming very in-the-moment. I am a planner, so I think about the future a lot. Granted, my sessions are planned, but in the past I’d care about what I’m doing next: how many sets left? what’s the next exercise? etc. But the past some whiles? I just care about this set, this rep. The session is all there in RepCount, so I don’t need to really think about it — just do it.

And that’s how today went. Just keep doing it. Doesn’t matter what’s next, what matters is what’s right here right now. After you finish this set, you can see what to do next.

The volume is getting to be killer. Next week most everything is 6 sets and 1/fail — it’s going to be intensive.

As for today.

Lunges I continue to hate, but I continue to do because unilateral leg work has been the best thing for my knee health improvement.

Back raises are to be done with an arched back so it’s all about the hamstrings — but it continues to show me how I really need to work on that posterior chain flexibility. I work on it, but it’s just going to take a lot of time.

Front squats I continue to hate, but I continue to accept that down the line I need to make these more a part of my programming because I know getting better here is going to help me all around.

Curls, shrugs, calves – just basic work. Nothing big to report.

Weighed in at 248 this morning — hopefully that’s solid progression and not just a fluke of one measurement. 🙂

RP Physique, Mesocycle 1, Week 3

  • Dumbell Walking Lunge
    • bw x 5e
    • 20 x 20e
    • 20 x 15e
    • 20 x 10e
    • 20 x 8e
    • 20 x 8e
  • 45Âş Back Raise
    • 20 x 13
    • 20 x 11
    • 20 x 10
    • 20 x 10
    • 20 x 10
  • Front Squat
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 175 x 8
    • 175 x 8
    • 175 x 8
    • 175 x 7
    • 175 x 6
  • Hammer Curl
    • 20e x 10
    • 40e x 10
    • 40e x 9
    • 40e x 8
    • 40e x 7
    • 40e x 7
  • Dumbbell Shrug
    • 45e x 10
    • 70e x 5
    • 90e x 20
    • 90e x 19
    • 90e x 16
    • 90e x 15
    • 90e x 15
  • Stair Calves
    • 20 x 17
    • 20 x 14
    • 20 x 12
    • 20 x 10
    • 20 x 10
    • 20 x 10