Chapter 3 – FINAL WORKOUT (Last week)
Kettle Bell Swings
One Arm Kettle Bell Chest Press, Knees Up
Farmer walks (one hand)
Standing Single Arm Band Rows
My back was feeling a little sketchy this past week so I lightened the volume on the lifts and did a moderate load for all of these exercises. My back actually felt better after the lift so I was instantly rewarded for my efforts. There is always a way to work around our body’s nagging deficits and turn them into strengths.
We are going into week 6 now and I am feeling a significant strength increase in almost every movement and body area. I have noticed an increase in muscle mass and greater stamina in the workouts so the adaptation program has worked exactly as it should! I feel confident to go into four weeks of heavy lifting with a gradual increase in volume that should increase muscle mass and further increase strength before I start to shift into a power and endurance phase for the rest of the spring.
I hope this taught you something about how to effectively restart a regular lifting program without injuring or overtraining yourself.
Happy lifting and Merry Krismus!