I recently finished week 4 of AST's MAX-OT weightlifting program, so its time for me to be a meathead and to evaluate my progress and change the regimen. I have done this program before--in late 2010, and since I am a packrat who never throws out his workout logs, I can compare my progress across the years. For once my destructive habits are useful! YAY!
As it were, it looks like I am stronger in every muscle group across all exercises EXCEPT THE BICEPS. For these it looks like I'm more-or-less the same. EDIT: Just ran the calculation, I've had a 1.6% increase.
So overall this is a pretty exciting time--I didn't break my Deadlift Personal Record on this cycle (405 lbs. for 8 reps), but I was able to experiment a little between styles. I typically perform them Sumo-style, but tried classic deadlifts this time. These both target the same muscle groups--hamstrings, quads, erector spinae--the difference is that with the regular deadlift, the sticking point (the most difficult part of the exercise--where the repetition is most often failed) is about 3-4 inches above the ground, and with sumo-style 'lifts, it is on the ground. For shorter people--like myself--this sticking point is incredibly small, so naturally the sumo deadlift is my method of choice--but it was good to go outside of my comfort zone this cycle.
It looks like in the upcoming cycle I'll be doing a lot of pullups...also I should use this opportunity to reassess strict form on my Bent-Over Rows--which have been sloppy recently. I'll have to find an alternative to the Seated Military Press since THERE IS NO WAY TO PERFORM A SEATED BARBELL PRESS AT MIT'S GYM. Which is totally ridiculous to me to be blunt.
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Also remember that since it is the first Saturday in May, today is Free Comic Book Day for participating stores.
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