Last night was a CNS-tapping, high volume workout that was made harder by my actions of the previous day.

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Unilateral strength training involves the use of one limb at a time and for this dumbbells, kettlebells and bodyweight movements are the primary implements. I have found out that it is one thing to do a barbell lift but it is an entirely different proposition to do the same lift with dumbells. If you don’t train much with dumbells, expect to have your strength imbalances and weaknesses exposed as I have found out, much to my dismay. Glaring weaknesses. I would benefit greatly by doing an entire cycle of just doing unilateral training. Mixing in DB cleans, snatches, push presses, bench presses, in short, most of the things I do with a barbell. for good measure, adding in some plyometric and bodyweight exercises would increase the “fun factor”.

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Your training is going well. You are making gains. Lifts are going up and times are coming down. And you’re injury-free. Can it get any better? Of course it can. Here are some ideas.

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None of this “take the day off on Monday” stuff this week! That is no way to start a productive week!

Monday, 6/22/09

Back Squats: 135×5/185×5/225×3/225×3/245×2/265×2/275×2/275×2/285×2/293×5/275×2/275×2/.

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Tonight’s workout was difficult, as expected as I did exercises I
haven’t done with any consistency in some time, especially the
pull-ups, which had been hampered by my “tennis elbow”.

What wasn’t expected, was how crappy I felt afterwards. I initially
thought it was just because I had been neglecting these that I was so
discombobulated but then I realized I hadn’t eaten all day and I was
under-hydrated. Just plain dumb.

Anyway, the workout was all bodyweight stuff.

200 reps of push-ups, pull-ups (assisted) and squats in the fewest amount of sets needed to hit 200.

Push-ups: 40/30/30/21/25/20/16/20 = 202. 8 sets, for just over an average of 25 reps.
Pull-ups: 20/20/20/25/25/25/25/20/21 =201. 9 sets, for a 22.3 rep average.
Squats: 50/50/30/50/20 =200. 5 sets, for a 40 rep average.

I’m glad this one is done. I gotta go eat something!

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