Muscle Strength and Endurance Increasing Rapidly on “Maximum Strength”

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Bench Press – 165 pounds – Sets: 3/3/3/3/3/3/3/3 (2-minute rest between sets)

SuperSet (Do the two exercises back to back, rest 2 minutes, then repeat)

Neutral-Grip Incline Dumbbell Press – 35-pound Dumbbells – Sets: 10/10/10
Head-Supported Dumbbell Rows – 25-pound Dumbbells – Sets: 10/10/10/10

SuperSet (Do the two exercises back to back, rest 90 seconds, then repeat)

Prone Trap Raise – 5-pound Dumbbells – Sets: 12/12/12
Side-lying External Rotation – 5-pound Dumbbells – Sets: 12/12/12

Side Bridge – Bodyweight – Sets: 45 seconds/45s/45s (1-minute rest between sets)

Cool-down

Dead Hang (elongates spine) – 75 seconds

Workout Journal Notes

Bench Presses were surprisingly easy today, even through all 8 sets. Even though the first few sets felt relatively light, I figured the weight would catch up to me by the end, but I felt just as fresh on the last set as the first!

While my starting numbers and max’s may be low, there’s no question my strength is increasing rapidly, both in terms of power and endurance.

By the end of these 16 weeks, “Maximum Strength” may catapult right up there with “Scrawny to Brawny” as one of the most effective books I’ve ever read and implemented.

I felt great on every other exercise as well, and I’m still maintaining focus and discipline on keeping perfect form throughout every rep.

I also set another new personal best for Dead Hangs at 75 seconds, inching my way closer to a minute and a half!

Tomorrow is the last day of the plyometrics/sprinting speed camp, and I’ll be timing my 40-yard dash to see how much I’ve improved over the last 6 weeks.

My initial time was an appalling 5.7+ seconds, so getting a respectable 4.(anything) would be a huge and satisfying improvement.

Of course, I’ll let you know what I clock in at tomorrow!