I’m really quite late in posting this update, as I’ve just finished my seventh sheet of high intensity training. However, as I often say, better late than never! If you’ve not read my prior posts, but you want to see my progress, check out:
- From CrossFit to High Intensity Weightlifting
- High Intensity Weightlifting Update: The First Sheet
- High Intensity Weightlifting Update: The Second Sheet
- High Intensity Weightlifting Update: The Third Sheet
- High Intensity Weightlifting Update: The Fourth Sheet
- High Intensity Weightlifting Update: The Fifth Sheet
Here’s the latest sheet:
Here’s a summary of my progress on various movements, starting from Session 80 from Sheet 5 to Session 96 on Sheet 6. All the machines are Nautilus, except the lower back and the torso rotation. As before, only Leg Press and Lower Back are done every session; all other movements are done every other session.
As you’ll see below, I continued making steady progress on leg press, which I really wanted to do. As a result, I stalled out on some other movements or even decreased. Overall, I’d say it was a good sheet.
Every week:
- LP: Leg Press: 260 to 280 lbs. I was very happy to be making steady progress again.
- LB: Lower Back: 160 to 162 lbs. I didn’t make much progress on this wider range of motion, but that’s okay!
Every other week:
- Hip AB: Hip Abduction: 95 to 85 lbs. It helps to vary the weight on this machine a bit, given that I’m pretty much at my limit.
- Hip AD: Hip Adduction: 115 to 105 lbs. Same as above
- CR: Calf Raises: 300 lbs. I didn’t do this often.
- Lower Back (see above)
- PD: Lat Pull-Down: 130 lbs. No progress.
- Leg Press (see above)
- CP: Chest Press: 75 to 65 lbs. We decreased my weight because I’m just tapped out immediately after leg press.
- Row: Row: 60 lbs. I still hate this machine, but the movement is exactly one that I use for riding, to get Lila up off her forehand, so I’d better get it done!
- Ab C: Ab Crunch: Steady at 15 lbs.
- LE: Leg Extension: 65 to 70 lbs. I went back up to 70 lbs.
- LC: Leg Curls: LC is a 90-second curl of the leg, with progressive intensity, backward against a stable frame.
- Lower Back (see above)
- Leg Press (see above)
- Bicep: Steady at 45 lbs: It’s still hard to make progress with this machine given that it’s immediately after leg press. Oh well!
- Tricep: Steady at 80 lbs: Again, no progress, no worries.
- Rot T: Rotate Torso: 44 to 46 lbs. On this sheet, we began doing a hold rather than movement, which is incredible hard but a much better workout. Now I struggle with muscle failure, rather than the movement.
- New MXCP: (Funky MedX Ab Cruncher Hold): steady at 75 lbs: All good.
P.S. If you decide to try my SuperSlow gym — now TruFit Health — in south Denver, please tell them that I referred you!