Well – the 12 week Strength Training Program came and went and it was an incredible ride of learning, pushing, and grinding until the end. Here is the final sheet of the breakdown – Strength Training Program Weekly Breakdown
Overall I was pleased with my mindset going into each workout and focus on improving the movements in order to maximize the weight I can safely lift. Additionally, just pushing myself beyond my comfort zone, which I’ve written about throughout this program, was something I am proud of and can use as I continue on.
One last piece I didn’t think about during test week but was relevant is that I’ve gained 8-10 LBs of body weight over the last few months. Some of these numbers (like pull-ups) are even better since I am pulling more weight than during the initial test week.
Some results to note:
Back Squat -> 1 Rep Max @ 170 LBs (max 3 @ 145 lbs12 weeks ago I did )
Strict Pull-ups -> 8 Strict Pullups (7 Strict Pullups 12 weeks ago I did )
Bench Press -> 1 Rep Max @ 170 LBs (1 rep max @ 165 lbs12 weeks ago I did )
Deadlift -> 1 Rep Max @ 300 LBs (1 rep max @ 265 lbs 12 weeks ago I did )
Front Squat -> 1 Rep Max @ 155 LBs (12 weeks ago I didn’t get to establish a max)
“Karen” (150 Wall Balls FT) -> 9:20 time with 14 lb wall ball (9:44 time 12 weeks ago)
Mile Run -> 7:22 (In the past I’d have trouble breaking 8 minutes)
Being over 5 months into this CrossFit thing I’m extremely pleased with my results, how I’ve managed my schedule, and understanding my nutrition to keep energized and gain the muscle mass I’ve set out to gain.
Look forward to sharing how the rest of the year goes!
Stay tuned!