Have a nice fitness center at work which is staffed by a MediFit trainer who set up a 6 week strength series based around 4 lifts with a 5-5-3-3-1-1-1 routine. Lifts were deadlift, back squat, front squat and standing overhead press with 3 workouts in a week.
My stats are 5'7" @ 135lbs and 11% bodyfat. End of the series I weighed in at 140lbs with a 10% bodyfat. I slacked on the protein, tho I did my best to have a post workout shake and before bed.
Deadlift: 225 vs 225 - Not retested this one yet, hoping for 250
Overhead Press: 115 vs 135 - Met my goal here as I really wanted to see 45lb plates on the bar.
Back Squat: 185 vs 210 - I was really disappointed in my starting weight and would have preferred 225 after
Front Squat: 115 vs 185 - Huge change here as I went from the traditional grip to holding the bar with my arms crossed due to a nasty pain in my left wrist
Thanks to 2 inguinal hernias on the same side I was warned by the last doctor, who did the repair, to not lift anything heavy again. When I asked what heavy was he said 25lbs. I've done my best to follow his request by sticking mainly with body weight exercises with some light dumbbell or medicine ball work.
But I really wanted to try the strength series and I am glad I did. It felt good to lift, for me, heavy again. I know down the road the hernia repair will fail again I am just happy it did not during the past 6 weeks.
very nice. congrats. I put up 70lbs dumbbells for shoulder press....Ive been doing it for like 5 weeks. It was something I never did (mainly due to all the swimming I was doing)
Nice gains but I'm dumbfounded how your deadlift did not improve at all over 6 weeks...
You are right it did increase but retesting was last week and I did not have a chance to retest. In thinking on it I do not know why I did not post one of the weights from a workout during the 6 week series. I will check my log and update the thread.
I've done my best to follow his request by sticking mainly with body weight exercises with some light dumbbell or medicine ball work.
I will check my log and update the thread.
