07 Aug Chris Bartl Training Log 8/6/14
Coming in to today I was feeling a little more refreshed after a cryo treatment Monday and a good meal Tuesday (my girl and I are now doing Taco Tuesday’s at home which is bad ass because there are soooooo many options) and a good night sleep. I had the little man with me but he was crashed out under my desk and didn’t budge for almost 3 hours.
I wanted a little more in-depth warm up today, so I took my time and did a bunch of stuff. You’ll have to excuse me if I don’t remember everything as I just kind of did shit. It is ironic that Brian just posted video of him doing some BB/Piston squats because I have been doing those for a while because they destroy my quads. I take a much narrower stance than he and really try to use a quick tempo. Yesterday I could tell I wasn’t all dialed in because for the first time in a while my back pump was pretty bad. Had to take some extra rest time between movements to let it calm down.
Overall I tried to not push to hard but make little jumps up in the weights used. Nothing big but more around 5-10 pounds just to make sure I kept getting better from the last time I did this session. I think people forget that when it comes to pushing and getting better, you don’t always need a 50 pound jump. If you train the same movement in a training cycle for 20 weeks , lets say rack BB rows and you start with 185 pounds, and you increase by 5 pounds every week, you will have added 100 pounds to the bar from when you started, which is an increase of 65% and that’s just in 20 weeks! As you can see, you don’t need big jumps to get big results.
Next week is a deload for me and I’m glad. Body is feeling a little run down and beat up.
Band Shoulder x 20
Rolling Planks x 5 sec pause on each side
Bird Dog x 10 sec pause each leg 30 total reps
Hammer Curls 2×25
McGill Crunch about 50 each side with a 5 sec pause
Squat 3×8 @ 50% raw max
Exploding Pull Ups 10×1
Rack BB Row 3×10
Sumo BB Shrug 3×15
GHR 3 sets – didn’t count reps, just went until it started to get hard then did 5 more
Hammer Curls 3×10
Stir the Pot 3×20 each
Overall I am feeling good but am a little fatigued by this new training cycle. The deload week is definitely needed this week.
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