Wrapping it up
This has been a great 12 weeks for you. You all exceeded my expectations going into this and I'm pretty sure you didn't expect to see these kind of results either.
Our strength tests included the back squat, press, deadlift, pullups, and bench press. We also did a combination Tabata squat test followed immediately by 4 minutes to do as many pushups as possible. The final test was an interval workout consisting of sumo-deadlift high pulls, push presses, hurdle jumps, and situps. You tried to perform as many reps as possible at a given movement in 30 seconds then had 30 seconds to switch exercises. This was repeated until you'd rotated through all of the exercises four times.
Keep in mind that we can't say you added x pounds to your lifts because you hadn't maxed out before. But this is where you started and where you finished for all of the tests. Pretty awesome stuff.
John:
Starting Ending
Back Squat 115x5 245x1
Press 75x5 125x1
Deadlift 245x5 375x1
Bench Press 125x5 180x1
Pullups w/blue band 4 10
Tabata Squats 14 15
4min pushup AMRAP 53 65
Interval (total reps) 223 271
Sue:
Starting Ending
Back Squat 85x5 165x1
Press 55x5 855x1
Deadlift 155x5 255x1
Bench Press 85x5 105x1
Pullups 10(blue&red) 10(blue&purple)
Tabata Squats 14 19
4min pushup AMRAP 71 78
Interval (total reps) 236(-hops) 303(-hops)
Mary:
Starting Ending
Back Squat 65x5 155x1
Press 50x5 65x1
Deadlift 155x5 220x1
Bench Press 65x5 85x1
Pullups(green&purple)5 26
Tabata Squats 13 18
4min pushup AMRAP 63 66
Interval (total reps) 302 431
And none of this shows how your mobility has improved (bodyweight squats were difficult at the start) or the weight that you've lost. Great job to all of you. This was absolutely a blast for me.
This has been an awesome experience!!!! I am totally on board to keep going. I have surprised myself with how much stronger I am and wonder how much more there is to unlock inside. See you on the 29th!
ReplyDeleteSue/John/Josh: Thanks for making Performance School such a great experience. It has truly been a pleasure to work out with you guys and I have been inspired by each of you. It's great to see the numbers and the progress made after just 12 weeks. I look forward to the next phase of the fitness journey.
ReplyDeleteJosh- Thanks for the Great experience with your Performance School! Your passion to make us stronger using correct form & technique, along with the team atmosphere and good humor, make a good recipe for anyone to take your class. Also, thanks Sue, Mary, and briefly Matt for the camaraderie and encouragement to challenge ourselves and each other.
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