This month’s update of my one rep max progress was better than last month. I worked on my technique and tightened up my form and was able to improve.
- Trap Bar Dead-lift – one rep max is up 10 pounds and now stands at 290 lbs. I have been struggling lately with terribly sore knees and pain in my lower back. I know there are many things contributing to these including having little cartilage and no ACL in my left knee as well as arthritis in both knees. I also have a history of back issues. But I realized last month that the Trap Bar Dead-lift is putting extra stress on my knees which is causing me to use bad form contributing to my back issues. I shortened the range of motion last month by lifting off some scrap wood and noticed the pain in my knees was greatly reduced. I will be constructing some blocks to lift off of soon because I think without this I would have to abandon this lift. I will write more about this in the future.
- Floor Press – one rep max still at 185 lbs. I did manage to lift 185 but failed at 190. It felt harder this month than last; my form was not very good.
- Bulgarian Split Squat – one rep max at two 52.5 dumbbells plus 20 lb weighted vest plus a five-pound wrist weight on each wrist. Since I surpassed my original goal, I decided to stay put with this one. It was tough, but I felt that I could have done more.
- Dumbbell Shoulder Press – one rep max now at two 52.5 lb dumbbells plus a two pound wrist weight on each wrist. I worked on my form and technique this past month and I am cautiously optimistic that I am on the right course. I have thought that in the past with this lift so we shall see.
It felt good to make some progress this month. I am pleased that I was able to identify some issues, make adjustments and get back on track. I plan to write about some of these adjustments in the near future.
Sometimes it is necessary to take a break and or back off a bit. Sometimes those breaks/back off weeks are planned. Sometimes they are not.
A couple of weeks ago I had a back off week planned. Typically I have been still lifting and doing my conditioning on those weeks. But I normally lift much lighter and reduce the sets. I work on form and conditioning. During this back off week I didn’t lift at all and it wasn’t in the plan at all.
I missed the first day of the because we were away. No problem, I figured I would just pick it up on Tuesday. But Tuesday I slept in and woke up with a sore back. Wednesday arrived and I got in some conditioning. I slept in again though and only did half of what I was planning. I got some extra conditioning in that evening though at my son’s soccer practice (I am one of the coaches). Thursday I got in another conditioning workout but Friday and Saturday were off days.
In the past I would have been very upset that I didn’t get my workouts in. But I realized that sometimes you need those weeks. Sometimes your body is trying to tell you to slow down and rest. I am quite certain mine was telling me that. I suffered that week through some back issues, late nights and headaches.
After a week of backing off on my workouts, chiropractic adjustments and rest I was able to get back to my normal workouts last week and am feeling better. An important lesson to always remember is to listen to your body. It will help you in the long run.
Since I do not currently have a power rack or bench I have had to think outside of the box for some of my exercises. One of those exercises is the floor press. If you don’t know what a floor press is, it is a bench press done while lying on the floor instead of a bench.
Back in March when I started my new fitness journey I had a 1 rep max of 145 lbs in the floor press. In July I was able to get my 1 rep max up to 170 lbs, although it was a struggle. My first two sets went well. During my third set at 165 I got stuck midway through the rep. I didn’t think I would be able to complete the rep but continued pushing. Once I got past the sticking point the weight shot right up. I had the same experience at 170. The barbell didn’t want to move then suddenly went up easily.
This month I felt good as I started lifting. Once again the first two sets were easy. My third set of 160 went up without a problem. I put 170 on and fairly easily matched July’s best. I then became a little overconfident. Since 170 went so well I figured I could get 180. It seemed logical. I loaded the bar and slid underneath it. After getting the bar into place I began the lift. I pushed with everything I had but this time, not only did the barbell get stuck in the midpoint, it slowly started to come back down. It didn’t matter how hard I pushed back I wasn’t going to be successful. I set the bar down and reset the weight to 175. I got back into position and pressed the barbell up. The weight slowly moved and didn’t stop until my arms were locked out.
Although I still have a long way to go, I am excited with my progress so far. I have improved my 1 rep max in the floor press by 30 lbs over the past 5 months. I am ahead the pace I need to reach my goal of 200 lbs by next March. I’m not getting too excited though since I know that progress can come to a screeching halt at any time.