Lifting: Week 1, Day 1

"I wanna be startin' somethin'"-- Michael Jackson

Everything old is new again in regards to lifting. There I was in the summer heat contemplating finding a new lift plan, when it dawned on me: why not try to best your previous programs numbers?

At the start of the new year, I did Lee Hayward's 12 Week Program and saw some terrific results. Coupled with the diet plan that I've posted previously, I felt unstoppable. I can't recommend Lee's site enough. Check it out.

So, yeah, after completing the 12 week plan, I sort of went out on my own with targeted lifts for my arms, chests, and legs. That worked to break the cycle a bit, but now that I've decided to give Lee's 12 week program another go, I can see where some minor modifications might allow for more specific results here and there.

For example, in today's lift, I'm using lighter weights for my squats than I've used in the past, but I'm also taking the squat much lower and much deeper. I want to really focus on getting the strength into my hips to help further my yoga practice. Don't let my vanity fool you, I want functional muscles, not just pretty ones.

Make a lift book if you don't have one yet, and jot this down on a page:

Week 1, Day 1

Full Squats
- 5 sets of 5 reps (train heavy, but don't train to failure. my weight may not [and probably will not] be your weight.)
Week 1: 200lbs: 5 sets of 5 reps
Week 2:
Week 3:

Dead Lifts
- 5 sets of 5 reps (train heavy, but don't train to failure)
Week 1: 180: 5/5
Week 2:
Week 3:

Standing calf raise:
- 5 sets of 10 reps
Week 1: 320: 5/5
Week 2:
Week 3:

Leg raises:
- 5 sets of 10 reps
Week 1: na: 5/5
Week 2:
Week 3:

Incline sit ups:
- 3 sets of 10-20 reps
Week 1: na: 3/20
Week 2:
Week 3: