Strength Training Update #7

This update is my last on the strength program I’ve been following this past year.  After a year of working on low rep/one rep maxes my body and my mind have had enough.  I will be moving my focus the next few months to my conditioning.  I’ll continue strength training but the emphasis will be more on conditioning.  I do not plan on doing any one rep maxes for a while.

  1. Trap Bar Dead-lift – Success!  My goal last March was 300 lbs.  My one rep max is up 10 lbs and now stands at 300.  I have mixed feelings on this as I felt like I could have done more but my back was bothering me that morning and I decided not to push it.  I think it was the right choice, but 300 moved pretty well and made me want to do more.
  2. Floor Press – Fail!  My goal was 200 lbs and I finished at 185.  This was very frustrating as I had been improving each month on this when suddenly I hit a wall and just couldn’t move forward anymore.  I felt pretty good going in that day, but I just could not get past 185 lbs.
  3. Bulgarian Split Squat – Success!  I surpassed my goal from last March.  My goal was two 52.5 lb dumbbells plus a 20 lb weighted vest.  I finished with a one rep max at two 52.5 dumbbells plus 20 lb weighted vest plus a five lb wrist weight on each wrist.  I matched my personal record from the last couple of months but did not try to move forward.
  4. Dumbbell Shoulder Press – Success!  I surpassed my goal on this one.  The goal I set last March was 52.5 lb dumbbells.  I ended this challenge with a one rep max now at two 52.5 lb dumbbells plus a three lb wrist weight on each wrist.  I pushed hard to get a five lb wrist weight on each wrist, but just couldn’t do it.

Overall, I am very pleased with the progress I made this year.  Of the four strength goals I set last March I met one, surpassed two and fell short of the fourth.  I learned a lot, including when to make adjustments and changes.  In my next blog I will write about some of the changes/corrections/adjustments I had to make to keep this strength program going.  I plan to change my strength training over the coming months to include more variety and volume while putting the emphasis of on conditioning.

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