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.
- 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.
- 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.
- 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.
- 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.