Sunday, June 22, 2014

Cracking the 200lb level

If you have been reading this blog you know I am doing a low rep 3 set of each power workout.
The goal is to maximize strength and use the large muscles to do all the work.
It s ok to add a few sets of other movements you enjoy or feel a need for but stick to the basics and see your progress.

I weigh 140. Not a big guy at all. After 4 or 5 weeks on this power program I broke 200 lbs in the squat.
For me that was an arbitrary goal I had set. I record all my lifts after the workout on my cell phone.

I started with squats-  55lbs.x 3 reps, 75lbs, 95 lbs. Progressed up a bit each time it felt right. No stressing no over exertion, no damage.

Now I am doing 95, 145, 205.

Making progress.

In the deadlift I  am moving a bit slower as the lower back for me is a problem area I need to be careful about.  I am now doing 3 sets--  reps--85, 105, 125.

Still progress without pain. At 65 its time to say "less pain = more gain".

Keep on lifting.

Thursday, June 5, 2014

Two weeks of the simple method

I did my 6th work out today:  the 3 sets 5 reps plan.

 My squats are now 125, 175, 195lbs then the
Deadlift ( I am being careful as back problems have plagued me for 30 years) with 85, 105, 125

I have progressed nicely in just two weeks. I will be squatting over 200 next time around. At 142 lbs bodyweight that is pretty decent.

It is tempting to change the plan, and add more stuff to the workout. But I am holding onto the original idea, and only adding some Pull-ups, ab work and stretches at the end.

The whole thing is over in 20 to 30 minutes which is great.

Keep it Simple!  I will post additional results as they become available.