This was good. Solid.

Bench work-up went well. I continue to find it fascinating how the tighter you are, the lighter the weights feel. I had one set where my setup was awesome and after unracking things felt so light. I wasn’t able to achieve that same awesome setup, still good just not as awesome, so something to continue to work on.

I’m getting the weight on the assistance work dialed in. Inclines where they should be, the lat-pulldowns between pressing sets are working well. Shrugs have lower weight but better form. All in all, things are good.

Very happy with today.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with band pull-aparts)
  • 125 x 5
  • 150 x 3
  • 190 x 5 (work sets superset with neutral-grip pulldowns)
  • 215 x 3
  • 240 x 6 (6RM PR)
• Incline Press
  • 135 x 10 (sets superset with neutral-grip pulldowns)
  • 135 x 10
  • 135 x 10
  • 135 x 8
  • 135 x 7
• Cable Rows
  • 120 x 12
  • 120 x 12
  • 120 x 10
  • 120 x 10
• Shrugs
  • 195 x 15
  • 195 x 15
  • 195 x 15
  • 195 x 10
• Rope-handle pressdowns (superset with curls)
  • 55 x 12
  • 55 x 12
  • 55 x 12
  • 55 x 12
• Hammer Curls (alternate, across body)
  • 30e x 12
  • 30e x 12
  • 30e x 12
  • 30e x 10

Best part? The cooler weather — had to wear a sweatshirt on my walk to the gym. 🙂

All in all, going well. Pressing was fine. My “dizzy” issues of course are worse when I’m defatting and running low carb. Today when I did my setup, I got everything tensed up, deep breaths, all helps me get started — but then I totally relaxed and let things fade. As soon as things felt normal, I quickly tensed up and unracked. No rushing, but just trying to “get dizzy” when I know it’s safe and controllable. That helped. Going to have to continue exploring that approach.

But pressing was fine. Goal was 5 reps (again, trying really pare back), but things felt so good I went for a 6th.

I am happy with the way I’m doing pulldowns down. I read something the other day that put it in perspective — when you just start doing pull-ups, if you’re cold well… would you ever do a 5RM cold? Because that’s what you’re doing! No wonder I was hurting. So this warm-up/work-up has really helped. Plus the added volume for sure is good for me.

I’m still dialing in where my weights and reps should be on this “massing” approach, but it’s all going well and about as expected.

Things are progressing, both in the gym and in terms of my defluffing. A little slower, of course, but so far so good. Still early.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Press
  • bar x whatever
  • 70 x 5 (warmup sets superset with band pull-aparts)
  • 85 x 5
  • 100 x 3
  • 120 x 3 (work sets superset with pulldowns)
  • 135 x 3
  • 155 x 6
• Close-Grip Bench Press
  • 145 x 10 (sets superset with pulldowns)
  • 145 x 10
  • 145 x 10
  • 145 x 10
  • 145 x 10
• Face Pulls
  • 75 x 15
  • 75 x 15
  • 75 x 15
  • 75 x 12
• Lateral Raises
  • 15e x 12
  • 15e x 12
  • 15e x 12
  • 15e x 12
• Lying Triceps Extensions (superset with curls)
  • 60 x 12
  • 60 x 12
  • 60 x 12
  • 60 x 12
• Close-grip EZ-bar Curls
  • 60 x 12
  • 60 x 12
  • 60 x 12
  • 60 x 9

Change up.

When I was following a lot of Paul Carter’s philosophy, Paul strongly advocates unilateral work for the lower body, bodyweight, etc.. I hate the stuff, but I cannot deny it’s good for me. Does it help me get bigger and stronger? I can’t say for certain (tho I do get wicked quad pumps from the lunges, split squats, etc.), but I can say for certain it helps things like my knees and ankles. Since I started back on 5/3/1 I’ve been thinking about how to work the unilateral stuff back in, and today I said “fuck it” and did it. I dropped front squats in favor of split squats. These are both feet on the ground, split squatting in place, bodyweight only — get back into it, then start to up the work (more reps, raise the back leg, etc.). Why this? Again, it helps me and has been very good for me, especially towards my overarching “fitness” goals. As for bringing something heavier back in, like front squats or leg presses or something, that’s TBD. I’ve been thinking about some other lower-body switch-up, so, we’ll see what comes of it.

Otherwise, an 80% day. Ending the top set before I want to. Running out of gas (hooray low carb!). But I am seeing the scale number slowly dropping, and some changes in the mirror too. So, onwards. It would be awesome of this rate of loss keeps up (about 2#/week) because I can be done with this sooner rather than later. 😉

BTW, the new Crowbar is awesome. Good lifting music.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Deadlift
  • 145 x 5
  • 180 x 5
  • 215 x 3
  • 250 x 3
  • 290 x 3
  • 325 x 8
• Split-Leg Squats
  • BW x 10e
  • BW x 10e
  • BW x 10e
  • BW x 10e
  • BW x 10e
• Elevated Glute Bridges
  • BW x 20
  • BW x 20
  • BW x 20
  • BW x 20
• Twisting Crunches (superset with bridges)
  • BW x 20
  • BW x 20
  • BW x 14
  • BW x 14
• Seated Calf Raises
  • 35 x 20
  • 35 x 15
  • 35 x 13
  • 35 x 13

That was good, all things considered.

I’m still working into this adjusted template, but to be expected. I’m reconsidering rep-ranges (e.g. stop working up to 15, go 8-12 on the smaller assistance work), adjusting weights, and so on, but so far so good.

For example, I really dropped the weight on shrugs because I wanted to focus more on getting really good reps and squeezing out all that I can. The more I work with “lighter” weights on back work and really work on moving “from the elbows” (well, with shrugs from the shoulders), I get a LOT out of it. I mean, I used to never feel a pump in my back, but today? Oh yeah. Quality matters.

Anyways, generally felt good with today. Good feedback, will make some minor adjustments.

Weight seems to be progressing downward. Again, hard to tell at this early stage exactly how much, but the scale seems to be providing good feedback, as well as what I see in the mirror. Small stuff, but decent preliminary feedback. I also started to think that so long as I’m on 5/3/1, I MIGHT try something like: when I reset (esp. if I reset everything), those first couple cycles after the reset go with a low-carb cutting (-esque) diet. Then as the weights get heavier, add in the carbs. I wonder how that will work for me. And just cycle like that: as the weights go down, so do the carbs so I can cut a little bit; then as the weights go up, bring up the carbs so I can support the weight increases and build some stuff. Then repeat this. Hrm.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with band pull-aparts)
  • 125 x 5
  • 150 x 3
  • 175 x 3 (work sets superset with neutral-grip pulldowns)
  • 200 x 3
  • 225 x 8
• Incline Press
  • 125 x 10 (sets superset with neutral-grip pulldowns)
  • 125 x 10
  • 125 x 10
  • 125 x 10
  • 125 x 10
• Cable Rows
  • 110 x 15
  • 110 x 15
  • 110 x 12
  • 110 x 12
• Shrugs
  • 185 x 15
  • 185 x 15
  • 185 x 15
  • 185 x 15
• Rope-handle pressdowns (superset with curls)
  • 45 x 15
  • 45 x 15
  • 45 x 15
  • 45 x 10
• Hammer Curls (alternate, across body)
  • 25e x 15
  • 25e x 15
  • 25e x 15
  • 25e x 12

Oh yeah… low-carb sucks. 🙂 I already knew this; today just adds more proof to the pudding. Mmm…. pudding.

The defluffing continues, so it’s reduced calories (mostly carbs), and lifting more for mass. It’s hard to not push for that rep PR, but that’s the protocol I need to stick to. Today I told myself “get 5”. I got 5, racked it. For sure there was more in me, and I really wanted to push it, but no not the protocol. But again, so long as I’m getting at least the required reps and maybe 1-2 more, I’m good.

Today really emphasized the torso/chest being “full”. Not sure what a good 1-2 word cue is, but it’s being full, arched (not crazy, but certainly not “collapsed”), lats engaged, really having the torso up and strong. Makes a big difference – weights feel lighter.

Everything else, just cranking along. 1 minute or so of rest between all sets (other than squats), just trying to get work in. I am going to work on reducing the reps and upping the weight on some things — trying to get more towards 10-rep range than 15, but whatever works and is more appropriate for the exercise.

Weight’s been in a lot of flux, hard to say exactly where I am. This seems to happen that first 1-2 weeks as things settle in. I suspect I’m down 2-3 pounds, which is a good start. Bottom line is to not really care as much about the scale or the mirror right now: just stay the course, let things settle in, THEN assess. So hopefully in another week I’ll have a better picture of where I’m at.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Squats
  • bar x whatever
  • 120 x 5
  • 155 x 5
  • 185 x 3
  • 215 x 3
  • 245 x 3
  • 275 x 5
• Straight-leg Deadlift
  • 175 x 10
  • 175 x 10
  • 175 x 10
  • 175 x 10
  • 175 x 10
• Leg Curls
  • 30 x 15
  • 30 x 15
  • 30 x 13
  • 30 x 11
• Hyperextensions (superset with crunches)
  • BW x 15
  • BW x 15
  • BW x 12
  • BW x 12
• Crunches
  • BW x 15
  • BW x 15
  • BW x 15
  • BW x 12
• Standing Calf Raises
  • 50 x 15
  • 50 x 15
  • 50 x 15
  • 50 x 12

That was acceptable.

For sure, the reduction in carbs is taking hold. I tend to suffer more light-headedness (while Pressing), when I’m lower on carbs, and for sure that was in effect today. No fun. Still, things went ok. For sure, reps are decreasing, and while I expect in part that’s due to the point in the progression, I’m sure the lack of carbs plays a part. But that’s how it goes. So long as in general I’m progressing, it’s OK if things slow down a little bit as I do need to defluff.

My body is happier with the warm-up pulldowns.

Face pulls. I realized I’ve been doing them wrong for ages. I’ve been doing more of a “rear delt row” – overlooking the external shoulder rotation at the top of the movement. So I’m adding that in, because it should be. Started with lighter weight and worked up on it. Man, that’s so much better! My shoulders are going to appreciate that. My shoulders aren’t always happy, and I’ve found when I do work like this it really helps. I have a particular warm-up for my shoulders I do before every workout, and I know it helps (when I don’t do it, my shoulders eventually complain). So things like this should be a boon for me long-term.

Anyways, first week on the adjusted template has been alright. I am going to continue to tweak it. I’m even thinking about some bigger lower-body changes — like dropping some assistance squats in favor of something like lunges. Again, something I hate, but unilateral work has always been good for my knees and everything so….

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Press
  • bar x whatever
  • 70 x 5 (warmup sets superset with band pull-aparts)
  • 85 x 5
  • 100 x 3
  • 110 x 5 (work sets superset with pulldowns)
  • 130 x 5
  • 145 x 8
• Close-Grip Bench Press
  • 135 x 10 (sets superset with pulldowns)
  • 135 x 10
  • 135 x 10
  • 135 x 10
  • 135 x 10
• Face Pulls
  • 60 x 15
  • 70 x 15
  • 80 x 15
  • 80 x 13
• Lateral Raises
  • 15e x 15
  • 15e x 15
  • 15e x 12
  • 15e 10
• Lying Triceps Extensions (superset with curls)
  • 50 x 15
  • 50 x 15
  • 50 x 15
  • 50 x 12
• Close-grip EZ-bar Curls
  • 50 x 15
  • 50 x 15
  • 50 x 12
  • 50 x 11

One of those days when you don’t want to go, but you go.

Sleep hasn’t been great the past week. Last night compounded it since a close friend came to town and I was up way past my bedtime. So I opted to “jack shit” it and just deadlift (and cardio) and be done. I don’t need to dig my recovery hole any deeper.

Plus, I wonder if the lack of carbs is starting to get to me. I should have been able to crank 10 reps out, but when I got to 8 it was like “enough”. Of course, I am trying to leave a few in the tank, but given I was going to “jack shit” it today I should have done more. Didn’t happen. But of course, it could simply be that things are slowing down. You tend to go 5-8 cycles before needing a reset, so I’d say I’m right on schedule.

One of those days.

That said, I’m starting to wonder about something. I’m finding myself jack-shitting my deadlift days more and more. I need to figure out why. One thought I have is maybe I’ll switch to more “straight days”, where on squat day I squat and deadlift day I deadlift — not mixing the two (e.g. squat and deadlift assistance, deadlift and squat assistance).

We’ll see.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Deadlift
  • 145 x 5
  • 180 x 5
  • 215 x 3
  • 235 x 5
  • 270 x 5
  • 305 x 8

MOAR VOLUME!

So this is interesting for sure. I’m writing up this log later in the day, and man if my arms aren’t constantly cramping on me. 🙂 Just more volume. I think the adjustment of the program, so far, is going to be good. Time will tell tho.

I went ahead and pushed the benching to the 10-rep threshold, because it went well and I still felt some left in the tank.

I am happier with the pulldowns — rather, my joints are. I’m not sure tho if the neutral-grip pulldowns are better for my back or my biceps tho as it feels like I do more work with my arms, just because of the angles.

Anyways, that’s about it. Minor adjustments to find the right workload, but so far so good.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with band pull-aparts)
  • 125 x 5
  • 150 x 3
  • 165 x 5 (work sets superset with neutral-grip pulldowns)
  • 190 x 5
  • 215 x 10
• Incline Press
  • 115 x 10 (sets superset with neutral-grip pulldowns)
  • 115 x 10
  • 115 x 10
  • 115 x 10
  • 115 x 10
• Cable Rows
  • 110 x 15
  • 110 x 15
  • 110 x 12
  • 110 x 12
• Shrugs
  • 215 x 15
  • 215 x 15
  • 215 x 15
  • 215 x 15
• Rope-Handle pressdowns (superset with curls)
  • 45 x 15
  • 45 x 15
  • 45 x 12
  • 45 x 12
• Hammer Curls (alternate, across body)
  • 25e x 15
  • 25e x 15
  • 25e x 14
  • 25e x 10

Today starts the gear change.

Moving off “formal” SST and onto a “modified SST”, geared towards supporting some defluffing. Jim’s basic principles on this are to continue following the core program, go for prescribed reps only, add more volume/assistance work, up the conditioning, and of course proper diet. So that’s what I’m basically doing. I will go for more than prescribed reps if I’m feeling good, but for sure I will NOT push it.

Case in point. Today I stopped at 8 reps, leaving for sure 2 in the tank. I felt good, things were grooving, so go for it. But again, not pushing it as far as I could.

The assistance work will take a little bit to dial in, just as I figure out weights and such. For example, the straight-legs were fine and some good work, especially since I only rested 60-90 seconds between sets, but for sure I can up it a little bit. I also am going to have the other assistance work start around 15 reps (instead of the 20 from SST), since I’m spreading it out to 4 sets. So, a little time to dial things in.

All in all, feeling good. Come back in 3 weeks and I’ll have a better idea of how things are. 🙂

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Squats
  • bar x whatever
  • 120 x 5
  • 155 x 5
  • 185 x 3
  • 200 x 5
  • 230 x 5
  • 260 x 8
• Straight-leg Deadlift
  • 165 x 10
  • 165 x 10
  • 165 x 10
  • 165 x 10
  • 165 x 10
• Leg Curls
  • 30 x 15
  • 30 x 15
  • 30 x 13
  • 30 x 11
• Hyperextensions (superset with crunches)
  • BW x 15
  • BW x 13
  • BW x 12
  • BW x 12
• Crunches
  • BW x 15
  • BW x 15
  • BW x 15
  • BW x 11
• Standing Calf Raises
  • 50 x 15
  • 50 x 15
  • 50 x 15
  • 50 x 12