Progression: Building Strength

After roughly a month’s rest, I went backto training. Excited than ever, I took my pre-workout meal and headed straight to the gym.

I will be posting my work-out logs, programs, diet and such for others to critique.I would love to hear your thoughts about what I do in the gym.

Work-out Dilemma. After the dilemma I encountered from the previous work-out, I made some changes on program. The changes applied have been proven to be very beneficial. Initially the problem I encountered was that I have been overtraining. The program just took much time to finish.

Altough some others might think that it really shouldn’t take that long to finish the work-out, and to certain extent I agree.

Nevertheless, the tweaking had given me the chance to finish the exercises within the 45min duration. Second of all, I was able to increase the volume of what I had been lifting dramatically. And by dramatically, I mean there has been a big increase in strength and volume.

Changes. The changes weren’t much, but gave tremendous results. The previous work-out I had been doing were in the zone of 5sets and 5reps.  Now, I changed it to 3sets by 3reps.Doing this program permits my body to increase in size (part of my objectives), weight, and strength.

Work-out log: Oct. 25, 2009

Squats: 3 x 3 - 215lbs

Deadlifts: 3 x 3 - 250lbs

Machine Rows: 3 x 3 - 240lbs

Shrugs: 3 x 3 - 210lbs

Bench Press: 3 x 3 - 200lbs

Closed-grip Bench Press: 3 x 3 - 120lbs

As you can see, the increase in volume had been really good. Still aiming to better everything as the initial training program goes.

Let me know what you think. And as always you can try this too.