One Month Review:
How my lifts have progressed so far this past month.
Squats up 75lbs from 115x5 to 190x5
Bench Press up 40lbs from 100x5 to 140x5
Deadlift up 60lbs from 135x5 to 195x5
Standing Press up 20lbs from 75x5 to 95x5
Barbell Row up 25lbs from 85x5 to 110x5
I'm very pleased with this program. My diet has been off the last 5 days or so since I have been sick. But I have not missed a workout so far despite that. I estimate I've gained 2.5-3 pounds over the past month. I need to start keeping a food log, my goal is 3000-3200 calories a day but I know I've been missing it. I think the key is getting in the calories early in the day.
Very pleased with the lifts, I feel like most of the gains have come from the consistency of the training coupled with nervous system adaptation the the excercise. I was focused on my form on every lift. I'll most likely stall on the standing presses first, but deadlifts I feel I could increase to 300lbs within 4-6 months.
During the last 12 workouts at golds I saw one person do two sets of squats, and not a single person do deadlifts or rows. I recently read about an 80/20 rule, where 80 percent of your training should be compound lifts and 20 percent should be accessory excercises. However at my gym, most guys are doing concentration curls, tricep pressdowns, and curling at the squat rack Are there really this many clueless guys out there?
And when will women realize that they aren't going to have a killer body from just doing an hour of solid state cardio? And are the trainers knowledgeable or are they just catering to the expectations of their clients? I've witnessed maybe a dozen personal training sessions and the trainers have them doing tri-kickbacks and curls.
Am I right or wrong when I say that no matter what your fitness goal is (with the exception of a high level athlete training for a specific sport, read: .1 percent of the population), that if you get stronger, the results you seek will follow?
Week 5 - Workout 1
Today's workout was squat, standing press, rows:
squats up 5lbs - 190x5, 190x5, 190x5
standing press remained at 95, but this time I got all my reps - 95x5, 95x5, 95x5
rows increased by 5lbs - 110x5, 110x5, 110x5
Well that was all long and rambly, I'm out.