2018-03-08 training log

Week 2 continues to go well. Things feel dialed in nicely, tho it remains difficult to cut myself off at 3/fail.

For whatever reason, on the drive home I had a serious itch to ditch this cycle and go right back to strength training. I won’t (it’s going to be a long 16 weeks ahead), but for sure I’m itching to get back to more powerlifting-style work.

On a different note, I started to feel the slightest hint of biceps pain again. Ugh. But I blame myself, because I’m pretty sure I know what it’s from. I have slacked off on post-lifting work. I would go upstairs to the stretching area and spend about 10 minutes or so stretching and foam rolling, especially my upper back and shoulders. I firmly believe that’s what helped me overcome the problem last time, so it was bad of me to slack off. In a way it’s good because to be on then off then on then off, to see how it affects me, helps give reinforcement and support to the hypothesis, so it’s not all bad this happened. Still, I have to get back and stay on that train.

It’s one thing I continue to learn as I stay at this after so many years: there are things that may not fit a program or a template or some arbitrary goal. But my overriding goal is that, as I age, to not become decrepit. Thus work I do ultimately must serve that end. For example, when I do finish this entire training cycle and start on a powerlifting cycle, that cycle is unlikely to include things like direct biceps work and calf work, as least as far as the official program goes. But I will keep at least something in there (e.g. 3-4 sets 2x/week) because it’s proven beneficial to me in other ways.

Anyways, as for today, keeping to 3/fail and trying to get the rest periods down to 2 minutes. Also during this exercise’s rest periods, doing any equipment setup for the next exercise. And finally, if I don’t need the warmup sets, don’t bother. I need to keep moving. The sessions are getting too long, so anything I can do to cut it down is good. I mean, simply dropping 1 minute off rests throughout 20-ish sets knocks 20 minutes off the session time, which is significant.

All things lead to increased volume and work.

Couple specific notes.

Pulldowns are fine. I do think long-term I need to keep in mind doing pulldowns first sometimes, so I can get heavier work in with them.

I continue to dig the underhand rows.

Upright rows are still under-shot on weight. Compensate by reducing rest periods.

Bench Press – with the lighter weights, I’m really working on setup and technique. Getting really tight and STAYING tight. Trying to have the bar move like a piston on rails (consistent and stable bar path). And again taking a cue from Boris Sheiko, pausing that first rep (then the rest can be touch-and-go).

RP Physique, Mesocycle 1.1

  • Neutral-Grip Pulldown
    • 90 x 10
    • 125 x 5
    • 160 x 10
    • 160 x 8
    • 160 x 8
    • 160 x 7
  • Wide-Grip Pulldown
    • 130 x 8
    • 130 x 8
    • 130 x 8
    • 130 x 7
  • Underhand EZ-Bar Row
    • 120 x 10
    • 120 x 10
    • 120 x 8
  • Cable Upright Row
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
  • Bench Press
    • bar x 10
    • 135 x 5
    • 185 x 3
    • 210 x 8
    • 210 x 8
    • 210 x 7
    • 210 x 7
  • Incline Wide-Grip Bench Press
    • 145 x 10
    • 145 x 10
    • 145 x 10
    • 145 x 10
  • Slant-board Sit-up
    • 5 x 10
    • 5 x 10
    • 5 x 10

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