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Strength Training Ending Week 26 - Friday

Friday, February 07, 2014

Note 1: Strength training days normally are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.
Note 2: PBWS = Progressive Body Weight Squats – A compound exercise great for cardio.
PPU’s = Progressive Push-Ups – A compound exercise great for strengthening your core, chest, & shoulders.

Thursday, February 5, 2014; No Cardio. emoticon Had to fast for a biopsy on my parotid gland. Doc said no more power lifting for at least four to seven days. But Cardio can be continued with lesser weights; but no push-ups. emoticon

Friday, February 7, 2014; Cardio 60 minute walk that included Body Weight Lunges 3x20 for 60 Reps.

Concentration Curls 1 thru 6x20 (21 Reps for 420 Lbs).

Today ends 26 weeks following Medhi’s Stronglifts 5x5 Strength Training routines. emoticon
Progress has been as follows starting with maxing:

SSB Squats at 136 Lbs. reaching a Personal Record (PR) of 246 Lbs. gaining 110 Lbs. Had a setback with my adductor strain but recouping nicely as I’m back up to 211 Lbs.

Deadlifts at 125 Lbs. reaching a PR of 285 Lbs. gaining 160 Lbs.

Bench Press at 65 Lbs. reaching a PR of 135 Lbs. gaining 70 Lbs.

Overhead Press at 30 Lbs. reaching a PR of 110 Lbs. gaining 80 Lbs. With my right shoulder being replaced and surgery on the left limiting external rotation I’m pleased with those gains. emoticon

Currently I’ve plateaued on all the above compound exercises finding that I don’t have enough gas in the tank to do Squats 3-days a week. emoticon

For the time being I’m switching to Wendler’s 5-3-1 routines where Squats are emphasized on Mondays, Bench Press on Tuesdays, Deadlifts on Thursdays, and Overhead Press on Fridays. Associate exercises will also be included as I did with Medhi’s StrongLifts 5x5 program.

That is as soon as the doc OK’s me to continue power lifting. emoticon
I hope that doing just one each of the compound routines a week will aid my progress. emoticon
Have a good lift, Earl
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Member Comments About This Blog Post
  • LEORAJO someone who hasn't done any strength training I can't imagine doing what you do. Keep it up!
    1460 days ago
    You are truly dedicated, and your progress really impresses me.
    1467 days ago
    The body does get to a point where it has to "re-tool" and get used to the changes, then it's ready to move on. It'll happen.
    1475 days ago
    Wow your so strong. emoticon
    1475 days ago
    wow you are doing awesome
    1475 days ago
    That's great progress for 6 months brother Earl! Congrat!!

    I've found that the 5/3/1 program gives me more time to recover, especially with 1 week of deload built in. Be advised that the first month can seem pretty easy, especially since you only do one real hard work set. But don't be fooled, as you continue, the following months build with slow, steady progress, and the challenge increases.

    Good luck, enjoy, and stay strong!!
    1475 days ago
  • 144AUTUMN
    You can do it!!
    1476 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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