Strength training is hard on a number of levels. For the "Type A's" they need to learn to settle their ass down and dial in to the fact that less IS more. Learn to walk away. Train smarter, not harder. For the "B's" thru "Z's" they need to learn to push themselves if they have never pushed before. Again, dancing up a sweat with or without weights isn't strength training. "But Mike, I felt stronger !" Really? Awesome ! I'm glad you reached a good feeling for yourself. Did you also reach for heavier weights? I don't mean your first 3-4 weeks of your gym membership. I'm talking' after 3-4 years of training at the same weight on your belly and on the bench. Did your weight/strength improve? "Well Mike, that wasn't really my goal." Well, mission accomplished. Rite of Passage takes all the guess work out of your training. It's a program. Settle down and dial in. Monday and Wednesday are just 'pre work' for the hell that will be called Friday/Saturday.
Let's talk about today...
Medium or Moderate day...I got my numbers (5x3 rungs). I was surprised. I ran on 3 hours of sleep Sunday and 2 hours on Monday. I thought I would be weak and lethargic. Thankfully I only felt that way at work. I'm using/rep'ing a bell that is 10 lbs less that 50% body weight. I am in a good zone right now. The one extra rung added 100% more work/volume. If you got the Cl&Pr's today...Awesome! That doesn't mean you go up a bell size. Adding ONE RUNG to the ladder on Friday/Saturday is going to add 40 presses (20 per arm). Add 40 presses. Add 40 presses. Add 40 presses. Are you with me? Add 40 presses. Stocks are going up and fast. Adding one more rung...a fifth rung...adds 50 more presses. So sit back and enjoy your stable training. Survive this week and everything goes up one rung. That means the only difference between this week and next will be a total press load requirement of 190 presses this week -vs- 310 presses next week. That is the reward for hitting your numbers....lucky you !!! Shine on......
