Strength Training and Fitness Swimming

The 5x5 system is my preferred system as well. I do two lighter (warm up) sets then three working sets. How do you employ the 5x5? 5x5 are my working sets, and any warm up sets are additional for me. So for squats, I do some body weight squats to loosen up, 5x45, 3x135, 2x225 and then start my working weight. I used to do 5x45, 3x60%, 2x80%, but tried this new way when I was being too lazy to do the math, and liked it better. During the last 8 months I have concentrated mostly on weight training but now I want to shift my emphasis a bit. I trained three times a week but now I will go back to an abbreviated program twice a week. I have not been able to consistently swim more than 3x/week, while lifting 3x/week. I think my problem is that there are only 3 team practices/week, and I am having trouble motivating myself to get up (4:30am ish) to go swim on my own, rather than it being an energy level problem. Of course, the more weight you are lifting, the more likely that there would be a energy level issue, so cutting back on weights sounds reasonable. This is my template: Day 1: Sumo DL Weighted Dip BB Shrug Day 2: Squat Weighted Pushup db Row I alternate bench/shoulder press and pull up/cords. I am not happy with the back part of my program at all, and am looking for something new. Maybe weighted pull ups and seated row would be better. My dumb bells only go up with 50lbs (hex), do DB rows are not a good option. I usually employ single progression. If I don't make the target weight I simply try again next week. This rarely happens due to the fact that I microload i.e. add a very small amount of weight each week (1/2kg.-1kg. depending on the exercise). I find that over time this is an extremely effective system. Sorry, I cannot bare the thought of dropping weight (except on a planned back off week). Just bought the microload weights last month, so now I can increase my weight by .5 lbs. I don't know how long I can maintain a progression with the microloading, but it should make a huge difference in my shoulder press over time. Resetting has worked really well for me over time, since the resets do not coincide. My squat will reset, and squatting will be easy for a couple weeks, which helps the back half of my workout considerably. It sucks to fail, but it is very nice psychologically to lift right after the 80% reset, and know things are going to be easy for a couple weeks.

The 5x5 system is my preferred system as well. I do two lighter (warm up) sets then three working sets. How do you employ the 5x5? 5x5 are my working sets, and any warm up sets are additional for me. So for squats, I do some body weight squats to loosen up, 5x45, 3x135, 2x225 and then start my working weight. I used to do 5x45, 3x60%, 2x80%, but tried this new way when I was being too lazy to do the math, and liked it better. During the last 8 months I have concentrated mostly on weight training but now I want to shift my emphasis a bit. I trained three times a week but now I will go back to an abbreviated program twice a week. I have not been able to consistently swim more than 3x/week, while lifting 3x/week. I think my problem is that there are only 3 team practices/week, and I am having trouble motivating myself to get up (4:30am ish) to go swim on my own, rather than it being an energy level problem. Of course, the more weight you are lifting, the more likely that there would be a energy level issue, so cutting back on weights sounds reasonable. This is my template: Day 1: Sumo DL Weighted Dip BB Shrug Day 2: Squat Weighted Pushup db Row I alternate bench/shoulder press and pull up/cords. I am not happy with the back part of my program at all, and am looking for something new. Maybe weighted pull ups and seated row would be better. My dumb bells only go up with 50lbs (hex), do DB rows are not a good option. I usually employ single progression. If I don't make the target weight I simply try again next week. This rarely happens due to the fact that I microload i.e. add a very small amount of weight each week (1/2kg.-1kg. depending on the exercise). I find that over time this is an extremely effective system. Sorry, I cannot bare the thought of dropping weight (except on a planned back off week). Just bought the microload weights last month, so now I can increase my weight by .5 lbs. I don't know how long I can maintain a progression with the microloading, but it should make a huge difference in my shoulder press over time. Resetting has worked really well for me over time, since the resets do not coincide. My squat will reset, and squatting will be easy for a couple weeks, which helps the back half of my workout considerably. It sucks to fail, but it is very nice psychologically to lift right after the 80% reset, and know things are going to be easy for a couple weeks.