NP fitness

Today was the last workout in my first of a four phase strength program.  This first phase lasted four months with an emphasis on strength development.  To review, here are the goals of each phase:

1. Increase strength
2. Use new strength levels to develop muscle endurance and power
3. Maintain strength, develop running power and economy
4. Reduce intensity and volume to actively recover for phase 1 2012

Let’s look at each month’s progress:

September

• Hang snatch- 60, 70, 80 lbs
• Single leg deadlift- 90, 100, 110 lbs
• Chinups- Bodyweight + 30, 35, 40 lbs
• Trap bar deadlift- 265, 300, 335 lbs
• Press- 65, 75, 85 lbs

October

• Hang snatch- 65, 75, 80 lbs
• Single leg deadlift- 95, 110, 120 lbs
• Chinups- Bodyweight + 35, 40, 45 lbs
• Trap bar deadlift- 270, 310, 345 lbs
• Press- 70, 80, 90 lbs

November

• Hang snatch- 65, 75, 85 lbs
• Single leg deadlift- 105, 115, 130 lbs
• Chinups- Bodyweight + 35, 40, 45 lbs
• Trap bar deadlift- 280, 315, 355 lbs
• Press- 75, 85, 95 lbs

December

• Hang snatch- 70, 80, 90 lbs
• Single leg deadlift- 110, 125, 140 lbs
• Chinups- Bodyweight + 40, 45, 50 lbs
• Trap bar deadlift- 285, 325, 365 lbs
• Press- 75, 85, 95 lbs

I was happy with this progress for several reasons.  First, no major injuries or a lot of soreness.  Just kept adding weight to the bar slowly and moved it.  Second, I hit my goal of double bodyweight in the trap bar deadlift.  Considering I lifted 240 for 3 reps last November, getting 365 up felt good.  Third, I feel I can build from this strength to develop running power.  Most of these exercises will stay the same since I like the lifts and they are working.