W1D1, hypertrophy phase

This week starts the hypertrophy process in earnest.  It'll take a while to really get back into it but after tonight's session, I can already feel the gears changing and training starting to feel like it did when I was a kid and trying to gain muscle.

I figure it'll be hard to gain much muscle at my age but if I can even gain 2-3 pounds over the next year, the added mass should be good for 25-40 pounds on my total even at current levels of relative inefficiency.  I came to this WAG by taking my estimated lean mass of 190 lbs and using 60% as the amount of lean mass that is muscle.  Based on my current total of 1430 at this bodyweight, I'm getting about 12.5 lbs for every 1lb of muscle.  I'm hoping that along the way, I'll improve my efficiency so that when I increase my completely unscientifically estimated muscle mass from 114 to 117, that I'll also be getting 13 or more lbs for every 1lb of muscle.  Assuming all this works out (and there's absolutely zero evidence that would support that it would), in a year, I'll be totalling as much as 1521 (690 kgs) in a year's time.

I started this session with push presses because I suck at push presses and figure that I might as well try to get better at them. Plus they're a pretty good full body warm up along with hitting the upper body.  After push presses, two types of deadlifts and then some accessory work.  Felt pretty good to train for muscular fatigue instead of bar speed (accessory work only).  I think it'll take about a month to fully get in the swing of things but it's coming back fast.

Push Press:  135x5, 165x5, add belt, 185x5, 205x4, 225x1

Deficit deadlift:  2" deficit, 315x5, 405x5, add belt, 455x5

Snatch grip deadlift:  405x3, 405x3, 405x3

Accessory work:

Seated cable row:  130x10, 150x6, 140x8, 140x6

Face pulls:  110x12, 110x12, 110x12

Arnold press:  35x10, 35x6, 35x8

Weighted back extensions:  60x12, 60x10, 60x10

DB hammer curls:  55x6, 55x6, 55x6

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