2018-08-13 training log

It wasn’t the day I wanted, but it was the day I got.

New cycle starts today. 5+ day. Looking at numbers, I was hoping for at least 7 maybe 8 reps. I got 6. Ugh.

It’s all me. Went out of town on Saturday, didn’t eat well. Then Sunday was a lot of sleeping and poor eating just the same. It all showed up today. On top of that, I’ve been trying to work on my cues, especially since there’s no more mirror for feedback. Alas, the cues have been throwing me off and today I told myself to “just squat like you do” but I can still implement the cues to some extent. So it was better, but still off.

Just shit for me to work on. Some days aren’t great, and today was one of them.

Pause squats were happy and fun tho. I’m glad I chose them because 1. they should help me, 2. for sure they can help me on the technique part — in fact, on the 5th set I was really feeling some better groove of technique. So yeah, I expect this will be helpful over time.

As well, I opted last night to change my approach to assistance work. Instead of ramping up over the weeks, I’m going to start high and ramp down. I’m nearing maxes and the need for a reset. So intensities are going up and nearing my threshold, so it stands to reason I should ramp down the assistance work to aid in recovery, etc.

And on some of the assistance work, I’m adding in a warm-up set because for some, just diving right in isn’t keeping my joints happy.

Anyways, we’ll see how this goes.

5/3/1 (4th cycle, leader-1, 5/3/1+PR sets)

  • Squat (superset with band pullaparts)
    • bar x 5
    • 140 x 5
    • 175 x 5
    • 205 x 3
    • 225 x 5
    • 250 x 5
    • 295 x 6
  • Pause Squats
    • 225 x 3
    • 225 x 3
    • 225 x 3
    • 225 x 3
    • 225 x 3
  • 1-Leg Leg Press
    • Sled x 20e
    • Sled x 20e
    • Sled x 16e
  • Front Plate Raises (all the way overhead)
    • 25 x 12
    • 45 x 20
    • 45 x 13
    • 45 x 12
  • Reverse Curls
    • 20 x 12
    • 70 x 10
    • 70 x 10
    • 70 x 7
  • Stationary Bike
    • 10 min