2018-07-26 training log

Today was fun. Experiments are fun.

Again, light day, but a few things got figured out.

Deadlifts, nothing to report really. Light work, went well.

Belt squats are still an experiment, but I think I’m finding something that works. Before I was trying to replicate (somewhat) a hack squat approach or say squats on a smith machine were you put your feet out in front and push back into things — thus in the bottom position you’re a bunch of right angles and your butt is NOT atop your feet. That’s been… questionable. I found myself today instead having feet shoulder width, toes angled slightly out, and positioned in a way where the belt went straight down (instead of this other stuff, where I moved back and the belt got horizontal). So it was more akin to a normal squat position and a little more comfortable too because feet were a little wider than they have been, and just a slight angling of the feet.

That wasn’t bad. It still felt like it hit the right things too. I think I’m going to continue with it, up the weight, and see how it continues to go. It’s a slow and steady experiment.

Then – biceps. Other than “I want to do a few sets of biceps work every gym session”, I really had no idea what to do today, other than something different than my other days. So I thought: cables, because that’s a different strength curve. Then I thought, 1-handed, because I’ve been doing more unilateral work lately and really enjoying the different take (you can really focus more on the muscle). Then when I gripped the handle I found myself in a neutral hand position so why not? I supinated. So I opted for 1-handed supinating cable curls. 🙂 I just picked a weight, and it was good. It wasn’t a tremendous amount of work, and it’s not intended to be — just some fair work every session that adds overall work but recoverable work. It is helping my biceps and tendons feel better, and yeah I am curious how over the weeks this helps my biceps grow, because that’s important. 😉

Calf raises have felt stagnant, so I opted to up the weight and drop the reps to see what difference that might make.

And then 10 minutes on the bike, which continues to be useful.

So yeah, decent light day.

5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)

  • Deadlift
    • 185 x 5
    • 225 x 5
    • 265 x 3
    • 290 x 5
    • 335 x 5
    • 380 x 5
  • Band Pullaparts (superset with deadlift warmups and work)
    • Not tracked
  • Belt Squats
    • 115 x 12
    • 115 x 12
    • 115 x 12
  • Seated Leg Curls
    • 125 x 12
    • 125 x 10
    • 125 x 8
  • Upright rows
    • 125 x 12
    • 125 x 12
    • 125 x 9
  • 1-arm supinating cable curls
    • 30 x 12e
    • 30 x 12e
    • 30 x 12e
  • Stair Calves
    • 80 x 12
    • 80 x 12
    • 80 x 10