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.
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.
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.
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.
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.
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.
I hope that doing just one each of the compound routines a week will aid my progress.
Have a good lift, Earl