Thursday, December 13, 2007

Unstructured Activity

Wednesday afternoon's post lunch slump gradually gave way to a strong desire to get in the gym and lift.  Not one to deny greatness, I left work a little early and hit the weights.

This workout was relatively unstructured, but I enjoyed it.  The exercises went like this:

45 Degree Back Extension: 3x10
One Arm Swings: 5/5 x 12k, 16k, 20k, 24k
One Arm Push Press: 3/3 x 12k, 16k, 20k, 24k, 28k
Power Cleans: 5 x 45, 65, 85; 3 x 115, 115, 115
Renegade Rows: 5/5 x 16k's, 16k's
Front Squats: 5 x 45, 65; 3x85

I stopped here.  Gripmas hinted at it, and this workout confirms it.  The Rite of Passage routine is not serving me well.  All my lifts are down, including the ones I have been training.  While the volume of presses and chins I can handle has improved, nothing else has, not even my peak pressing strength.

This indicates it is time for a change.  As of Saturday morning, I am going to return to the 4 day per week lower/upper split that served me so well during the first half of this year. I think higher volume with basic compound exercises will work better than all these one arm presses and chins.