2018-03-12 training log

Week 3. Some weights go up, others hold steady. More sets, and now working 2/fail.

I’m also trying to get rest periods down to 2 minutes, because if I don’t I’ll be in the gym forever — already taking just over 2 hours for this session! As much a I’m enjoying this, the extreme length of the sessions does get difficult to manage when you need to get to work. 😉

That all said, the session overall went well. It’s what it is. Getting better about managing the “x/fail” setup, and I find when that happens, you get more out of it. Most important on the first set to really reign yourself in, because then you can hit things like 2 minute rests and still get more reps out of the remaining sets, especially important now that there’s 5-6 sets per exercise. Bottom line is to ensure an increase in volume session-over-session, week-over-week, and cranking out too hard too soon kills that ability.

One bad thing tho. Felt something twinge in my hip. It wasn’t bad, but enough to give me pause. It may affect squats tomorrow. We’ll see. I have zero desire to injure myself and will shut it down if there’s any problems. One thing I think may be contributing is I’ve not used a belt in a long time — the weights aren’t heavy enough. But I think as a result, I’m not bracing my torso as much as I should. I do brace, but I find that I might wane as the reps go on. I may start wearing my belt again, regardless, to at least give me cues to remember to keep braced.

RP Physique, Mesocycle 1.1, week 3

  • Incline Medium Grip Bench Press
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 190 x 8
    • 190 x 8
    • 190 x 8
    • 190 x 8
    • 190 x 6
  • Dips
    • BW x 9
    • BW x 9
    • BW x 9
    • BW x 9
    • BW x 7
  • Close-Grip Bench Press
    • 145 x 10
    • 145 x 10
    • 145 x 8
    • 145 x 8
  • Barbell Bent Over Row
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 175 x 8
    • 175 x 8
    • 175 x 7
    • 175 x 7
    • 175 x 7
  • Narrow-Grip Pulldown
    • 135 x 10
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 7
  • Upright Rows
    • bar x 10
    • 75 x 5
    • 100 x 10
    • 100 x 10
    • 100 x 8
    • 100 x 8
    • 100 x 8
  • Reaching Sit-up
    • 15 x 10
    • 15 x 10
    • 15 x 10
    • 15 x 10

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