Week 5, last three training days

A big reason for writing out my training sessions after they've been done is to force myself to be mindful of what I am doing.  While I keep records of the actual workouts in a spreadsheet, my training objectives and/or mindset for each session isn't recorded anywhere else but my training blog.  That my training blog is public is mostly for accountability.  Even though there are very few that read or follow it, knowing that it's out there in the ether and subject to question or ridicule forces me to take ownership over my training decisions.

Since I don't have any meets of any importance in the near future, I'm taking the time to try to build up a better foundation.  That usually means trying to build some muscle but I'm not sure how much that will happen at my age.  I have a feeling what it will really mean is the somewhat lighter weights used will allow my joints to recover some from the previous seasons of powerlifting competition.  Either way, fresher joints or more muscle or both, any of those outcomes will benefit future strength goals.

The last three training days were Friday of last week and Tuesday and Wednesday mornings of this week.  I'm still using the wave loading progression of 7/5/3 reps for the most part although I did a 10/8/6 single wave on Friday for my stiff legged deadlifts. The gym wasn't very busy Friday morning so I was able to sneak a video of my top set of 405x6 just to check my form.  I wanted to make sure I wasn't bending my knees too much at the bottom of the reps since the point is to hit the hamstrings and glutes.

405x6 SLDL's

Since I figure there's no way I can have too much hamstring strength and because the lighter weight is easier on my back, I'm spending a fair bit of time on stiff legged deadlifts.

Friday AM 1/23/2015:

Overhead Press:  45x10,  95x5, 135x5, 165x5, 185x3, 185x3

Bench Press:  135x5, 225x10, 250x8, 270x4

Wide grip chins:  5, 5, 5

Stiff legged deadlift:  225x10, 315x10, 365x8, 405x6

Tuesday AM 1/27/2015:

Highbar squats:  135x5, 135x5, 225x5, 315x7, 340x5, 365x3, 320x7, 345x5, 370x3

Stiff legged deadlift:  225x10, 315x10, 365x8, 385x6, 315x8

Wednesday AM 1/28/2015

Bench press:  touch and go, 135x10, 135x5, 225x8, 245x7, 265x5, 285x3, 255x7, 275x5, 295x2

Wide grip chins:  5, 5, 5, 5, 5

incline dumbbell curls:  40x8, 40x8, 40x8

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