I wrote a piece back in July about PRs (personal records), and the best way to attain them. But, we have a lot of new folks and some other folks that need a friendly reminder. No matter how many times I say it, “Don’t go for more than a 10-15# PR”, people still do it.
Everyone learns differently. Some people will need to reach a plateau and hear the words “I told you so”. It’s unfortunate, and that is a situation I’d like to avoid completely.
So, for those that are visual learners, here’s a graph that represents a possible outcome of strength training. Following a planned, linear progression, could extend strength gains further than an unplanned, sporadic ‘routine’. Making large jumps in your lifts based on ‘how you feel’, may lead to an early plateau in your strength, causing frustration.
There is a list at the gym with the appropriate amounts of weight to add to your lifts after each cycle of the rotation. Please follow them. If you have any questions, please shoot me an email or ask a trainer.
Moral of the story – Be patient. What’s the rush?
“2 Minute Drill”
Max reps for 2 minutes at each station (clock doesn’t stop)
Back Squat (1/2 BW)
Kettlebell Swings (70/53#)
Toes to Bar
Record reps for each station.
Compare to Feb.17/11