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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 05, 2016, 12:24:57 am »
Week 97
I was feeling great at work and couldn't wait to go lift. But by the time I got to the gym I was feeling sluggish. Why does this keep happening? However, I PR anyway. So that's good. Good to know I can hit 385x3 twice in the same week AND while I feel like it's going to be a bad workout. I'll look on the bright side.
So I've learned something about my training. I no longer really like the idea of "hit X sets of Y reps across before moving up in weight." Instead of waiting until I hit 3x12 in lateral raises for example, I'll move up when I can do 12, 10, 7 or something like that. My strength improves quicker that way.
You know why? Well, I think of it this way. I hate the fact that people do pyramid sets: by the time I get to my 3RM I'm already fatigued! So what's the point? Sure I'm training the muscle, but I could have lifted more if I did a reverse pyramid. Similarly, if I can hit 12, 12, 10 in a lift but can't seem to get 12 reps on that last set... well... I'm already fatigued by that last set! The sets before it weren't so bad though. The first set couldn't have been crazy hard especially considering I could repeat that set in just 60sec of rest. So why not just move up in weight already? And what is that first set doing for my strength if it's not that hard anyway???
Another way to look at it: I'd rather have 3 sets to near failure rather than just my last set be like that. Now that I think about it... I improve pretty quickly when aiming for 3x10 but I'm still in the 4-6 rep range for that lift. But once I get pretty close to 3x10 (like 10, 9, 7) it takes way longer to finally hit 3x10.
However, for things like 3-5 rep work: longer rest times means it's fine to wait until you get 3 sets across because chances are you are nearly fully recovered between sets. Sometimes, in fact, a 5th or 6th set of 3 can be easier than the 2nd and 3rd (I learned this while running smolov jr a couple times).
Lol'd at low hanging fruit btw hahahah
Quote
Thursday - 02/04/16
197lbs
-= Workout Log =-
Jump Rope 2 x 200 >> 60sec rest.
Tuck Jumps 2 x 10 >> 60sec rest.
SVJ's 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> Was very tired going into this. After 355x1, thought I had 2 maybe 1 rep in me for 385.
225 x 3 >> Turns out I hit 385x3 while feeling crappy AGAIN and PR on back up set?!
295 x 1
345 x 1
385 x 3
325 x 8 PR
325 x 4 PR
325 x 3 PR
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Was supposed to do 235x6,3, but wasn't feeling it.
135 x 5 >> I was scared of being disappointed and not hitting it so I just went back to 235x3.
195 x 2 >> Turns out I PR in that. Ha.
245 x 3
235 x 4 PR
205 x 8 PR
205 x 6 PR
205 x 4 PR
Romanian Deadlift
275 x 5 >> 2min rest.
315 x 1 >> Thought I had maybe 5 reps in me. Hit 8?!
355 x 1 >> Running out of time and really didn't feel like doing 2 more sets anyway.
385 x 8 PR
Incline DB Bench Press
75's x 11 >> 60sec rest.
75's x 4
Calf Raise Machine
375 x 5 >> 45sec rests.
435 x 15 PR >> Moar PR's.
435 x 8 PR
435 x 8 PR
405 x 4 PR
375 x 4 PR
345 x 4 PR
I was feeling great at work and couldn't wait to go lift. But by the time I got to the gym I was feeling sluggish. Why does this keep happening? However, I PR anyway. So that's good. Good to know I can hit 385x3 twice in the same week AND while I feel like it's going to be a bad workout. I'll look on the bright side.
So I've learned something about my training. I no longer really like the idea of "hit X sets of Y reps across before moving up in weight." Instead of waiting until I hit 3x12 in lateral raises for example, I'll move up when I can do 12, 10, 7 or something like that. My strength improves quicker that way.
You know why? Well, I think of it this way. I hate the fact that people do pyramid sets: by the time I get to my 3RM I'm already fatigued! So what's the point? Sure I'm training the muscle, but I could have lifted more if I did a reverse pyramid. Similarly, if I can hit 12, 12, 10 in a lift but can't seem to get 12 reps on that last set... well... I'm already fatigued by that last set! The sets before it weren't so bad though. The first set couldn't have been crazy hard especially considering I could repeat that set in just 60sec of rest. So why not just move up in weight already? And what is that first set doing for my strength if it's not that hard anyway???
Another way to look at it: I'd rather have 3 sets to near failure rather than just my last set be like that. Now that I think about it... I improve pretty quickly when aiming for 3x10 but I'm still in the 4-6 rep range for that lift. But once I get pretty close to 3x10 (like 10, 9, 7) it takes way longer to finally hit 3x10.
However, for things like 3-5 rep work: longer rest times means it's fine to wait until you get 3 sets across because chances are you are nearly fully recovered between sets. Sometimes, in fact, a 5th or 6th set of 3 can be easier than the 2nd and 3rd (I learned this while running smolov jr a couple times).
Lol'd at low hanging fruit btw hahahah
