We are now in the thick of things with this 12-week progression to build a ton of strength in core movements of the Back Squat, Bench Press, Deadlift, and Front Squat.
A couple observations in week 2 that I’d like to share.
- Every day is not going to be the same and if you’re body is just off a bit that could really affect your numbers. If you look at my max reps from week 1 to 2 on both the Back Squat and Front Squat they are completely opposite. My back squat went up 5 from the prior week even with the additional max rep weight. Conversely, I was toast on Thursday as I worked on the Front Squat and could only muster 2 compared to the 10 I did the prior week.
2. We had a ton of conditioning this week and a lot of rowing mixed with other movements. I absolutely crushed these portions of the workout as I’ve improved my endurance to a point where I don’t get nearly as winded as before and can break through the barriers.
Moral of the story: Recognize how you are feeling each day and don’t beat yourself up if you don’t have it. Stay focused on good technique and get after it next time. What I learned from the observation is that I worked out at 5:30am this past week for the back squats as opposed to later in the day the week prior. I’ve noticed that when I work out in the morning (although more rare) I tend to have a ton more energy and see greater gains. These details can help you improve as well and recognize patterns to improve your overall fitness.
Remember, each week I’ll post my progress here in this updated Google Sheet -> 12-Week Program Details
Onward to week 3 of this Strength Building Program!