2017-12-22 training log

/ hsoi

That was painful. 🙂

See, typical structure for me is to put the big movement first, then work down to isolation movements. That makes good sense for strength work, but this is pure hypertrophy work. So starting with lunges, then hyperextensions, THEN squatting — well, it just makes the squats all the worse. 🙂

Actually I find it pretty cool. I mean, this is 1/fail week so every set is like 9-9.5 RPE. Start with lunges and just get everything exhausted. Then the hypers work out the lower back and hamstrings. THEN when I get to front squats, I actually feel like I’m getting more out of it in terms of exhausting the lower-body muscles, compared to starting with front squats. But again, this is about context. From a pure strength perspective, this is not the way to do it. But trying to build muscle? This is great!

Of course, the weight you wind up lifting is far below what you might be capable of, but it is what you are capable of after that amount of preceding work. Gotta ignore the #’s here, because that’s not the goal.

Truly this hurt, and I am trashed.

It’s just a lot of volume per session and over the week. I am glad next week is deload because I need it. I am feeling a bit beat-up, but that’s just where it should be.

In terms of diet tho, I need to see how I’m going to work it with the deload. The deload protocol here is extremely light and non-taxing, especially the latter 2 workouts. It’s almost like “why bother going to the gym” sort of thing. I’m thinking I’ll straddle somewhat between a “light” day and an “off” day in terms of diet. Hopefully a little over a week on “off-ish” eating 1. won’t drain me too much, 2. will show some positive results!

I’m keeping a running log of things that running this RP Physique template has taught me. I’ll share at the end of running the whole cycle. There’ve been a lot of good insights.

RP Physique, Mesocycle 1, week 4

  • Dumbell Walking Lunge
    • bw x 5e
    • 20 x 20e
    • 20 x 19e
    • 20 x 15e
    • 20 x 15e
    • 20 x 10e
    • 20 x 10e
  • 45Âş Back Raise
    • 20 x 14
    • 20 x 12
    • 20 x 10
    • 20 x 10
    • 20 x 10
    • 20 x 10
  • Front Squat
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 180 x 8
    • 180 x 8
    • 180 x 7
    • 180 x 7
    • 180 x 6
    • 180 x 6
  • Hammer Curl
    • 20e x 10
    • 40e x 11
    • 40e x 10
    • 40e x 9
    • 40e x 8
    • 40e x 8
    • 40e x 7
  • Dumbbell Shrug
    • 50e x 10
    • 75e x 5
    • 95e x 20
    • 95e x 20
    • 95e x 16
    • 95e x 16
    • 95e x 15
    • 95e x 14
  • Stair Calves
    • 20 x 20
    • 20 x 16
    • 20 x 13
    • 20 x 12
    • 20 x 12
    • 20 x 11