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    MPLANE37   65,093
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Weight training update

Wednesday, November 14, 2012

So, I figure, happiness is about expectations being met.

I am happy with my workout. There is no overnight strength or muscle gains, but that does not make me unhappy. Because I realize that I am more comfortable during the exercises. That is also progress.

I have squatted parallel with low barbell 82.5kgs (181.5lbs) 2x5 and 3x4 in relative comfort. The three sets where I missed the fifth rep is because I did not want to be uncomfortable, not that I might fail. Form loss is considered failure.

Also I must mention that I no longer suffer from sore back after working on my form. I did not need to deload either, which is great.

Bench presses at 62.5kgs (137.5lbs) were done 3x5 and 2x4. Form loss is considered failure.

Barbell rows were at a new high: 75kgs ( 165lbs). However, I have lost form rather too early: 3x5 and 2x4.
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  Member Comments About This Blog Post:

BREWMASTERBILL 11/14/2012 10:32AM

    As you progress, linear progression goes away. A couple of things to consider. First, set monthly, bi-monthly or even quarterly goals. When I reviewed my log sheets in September, I realized as I lost linear progression, I sort of lost my way. After months of 2 steps forward, 2 steps back, I set longer term goals. For example, in October I set a goal to add 25 pounds to my squat, 35 pounds to my dead and 25 pounds to my bench by the end of the year. I track each workout, of course, but I also have a spreadsheet I've titled "Eyes on the Prize". Whenever I increase weight, I get to update my Eyes on the Prize spreadsheet. Sometimes I update the spreadsheet twice in a week, sometimes it happens every couple of weeks. When I'm "stuck", I do some accessory moves that help me get unstuck.

Second consideration. Investigate an intermediate program. Linear gains do not last forever and are largely a trademark of beginners. Obviously milk those gains for all they're worth, but when they're gone, they're gone. Popular intermediate programs are 5/3/1 or the Texas Method. These programs are structured to make weekly or even monthly gains (in advanced lifters).

Oh and a third consideration, do both types of programs. If your deadlift is progressing linearly, keep on going with 5x5. If the squat is stuck, switch to something to unstick it.

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CAREN_BLUEJEANS 11/14/2012 9:37AM

    Wow! you are strong! emoticon

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AJB121299 11/14/2012 8:10AM

    nice

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MR.NET1 11/14/2012 8:03AM

    emoticon

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