Strength Training Update .... Program #1 done, now what...

Avoid Ego Lifting

Hi Everyone,

Thought it would be nice to do a write-up of what's going on with my strength training and the near lack of posting for a month.

My strength training for the last 12 weeks have now been completed.   I haven't done a 1 RM since April.  There really is no point of doing one until I've taxed out my body and I'm not making any gains.
I thought I would share with you what happens when you stay consistent with your training.   Here are the results comparing lifts from April 2 to June 9th.  Those are my 5 reps max (TOP SET; which I normally execute a 4 set warm-up @ 5 reps each prior).   I left my 1 Rep Max values there for comparison purposes.

I know it doesn't seem like a lot of gain if you compare to the 1 RM.  Just a note, my 5 RM for DEADLIFT is almost the same weight as my 1 RM.  5 RM is about 82% of your 1 RM based on some of the formula and calculators out there.

Actual Weight @		Week of
5 reps @ 5th SET		4/2/2014		4/30/2014		6/9/2014
				1 REP MAX
Back Squat		175		265		235
Dead Lift		285		335		325
Bench Press		135		190		155
Strict Press		115		139		122

An analysis of the results shows that the areas that I'm weak at are BENCHPRESS and STRICT PRESS.  Although it takes a lot of work for any changes to occur in STRICT PRESS.   I'm happy with the gains that I am getting on that skill.  Trust me, Strict Press has been frustrating as I sat at 115 lbs for 3 weeks before I was able to increase it by 1 lb.  And yes, I do track my weekly gains/lost for each Strength Skill on a spreadsheet.  For those who know me, this shouldn't come as a surprise.

The method of training which results in progress

First of all, I would like to again thank my Strength Coach, Bryan Yu for the wonderful initial strength programming!

It's great to see improvement each week.  The programming works as intended.   So why am I thanking Bryan?   He had recently accepted a position in a different city, in Calgary, Alberta.   He's going to his dream job.  He will be training people at the Canada Olympic Park.    I wish him all the best!!!  Our loss, their gain!

Bryan who was preparing for another DEADLIFT..  this after already executing a 455 lbs prior

So, now what....

Well, I did have a final consult with him before he wrapped up.  We had a good talk and he continued to focus on the areas that we had set out back in March (our initial consult).

He gave me a new program:

  Strength Conditioning - Program #2:   More Intensity and More Volume

The focus has slightly changed and there are more lifts based on building up my upper body.  And yes, that means that Bench Press is now done twice a week!!   (Yet, I still can't do a Strict Pull-Up without any assist - one of my goals).   The programming is broken up with the first two weeks of similar, but mixed lifts (more intensity/more volume) and the third week is a mini-benchmark lifts. This will satisfy my desire to know what I can lift without having to do that 1 RM test.   Then on the fourth week; I can opt to do a DELOAD week or repeat Week 1 to 3 again.  

Based on the consult with Bryan and my Spreadsheet (didn't I tell you I like spreadsheets?  And why, yes;  they are color co-ordinated for each of the lifts with values).  I will most likely be taking a DELOAD week on week 4.   Week 3 of the programming looks BRUTAL.   Bryan's final word was, on Day 3 of Week 3;  you will be exhausted as that workout will be CRUSHING!!!


As for future coaches,  Bryan did advise me that, Artem is still there.  He's the other dedicated strength coach.   Edward who is both a Crossfit/Strength coach is also available as well as the regular Power/Olympic lifters (Ian and Steve) who are there when I do my training.   I also met a few other lifters from Bryan's Going away dinner... so there is no lack of people to seek assistance when needed. And of course, the rest of the Crossfit coaches at Rock Jungle.  

Also special thanks for those who were around when I needed a spotter on my last set.  Without you guys, (Don B. and Sam W.), I probably would look like the guy below.   Even when using a Power Rack; I still snag someone to spot me..

Dont' be like this guy...

REST/RECOVERY:

For this week, I'll be sticking to a nice relaxing rest/recovery period.   No Crossfit, and No Strength training.  I know, some of you think I should be still doing some activity.   Trust me, I have plenty of activities that keeps me busy.

Which has now become my REST Week

My wife has a funny sense of humor and constantly throws out that I should do LAWNFIT.   That's her play on my Crossfit life.   I can see the tag line,   Lawnfit; it's sweeping the nation.

What's LawnFit?   [Mowing lawn, yard work...]  ;)


POST RECOVERY WEEK PLAN:

Training next week will consist of specifically Crossfit.  I'll do that until I take off on holidays.

Afterwards, I plan to hit Strength Conditioning Program #2 for another 12 weeks.  And then I'll decided how much Crossfit will be part of my life.   I know I need that cardio as well as that mobility.

Meaning that I'll be sticking a Yoga class here and there along with Crossfit during my strength training.  There will be some days/weeks that I won't be able to fulfill those activities.  I just have to remember what is important and what can be dropped.    And the most important thing; don't injure yourself!

The challenge of course will be trying to fit all things into my schedule.  

What I do notice when I don't workout, my stress levels goes thru the roof and well... it's not healthy carrying all that around.    That other  is my mood is not so.... happy.   I miss not working out..    it's now part of my healthier life.

I'll update the blog with some past WOD's that were posted.   I just didn't have time to create an blog entry (my apologies) for each day.  Those were taken when I was focusing strictly on my strength training.

Thanks again for reading.... and regular blog posting will resume within a week.

Tony