Mountain Biking Mike Strength Training

[positronbomb]

After you're done, I would encourage you to continue doing the strength training once a week when the bike riding becomes a higher a priority.
Once a week is enough to maintain most of your strength.

[Phlegm420]

Today I worked out with JStrong. It's good to workout with someone that can observe. I was feeling good for squats. Overhead presses were very difficult, but I ground them out. Power cleans felt really heavy and I failed at the second set. I couldn't even get it up for one. Plenty of excuses; we were not on a platform and inside a squat rack, I rode my bike yesterday for 6 or 7 miles in the pouring rain. Anyways, I will give it another shot on Wednesday.

Squat
3x5x205

Press
3x5x115

Power clean
1x3x160

[Phlegm420]

1/23/19
Squats
3x5x210---Felt hard, possibly because of first workout of week.

Bench press
3x5x145---Made my grip a little wider. Feeling sore in my chest today.

Power clean
1x2x160---Failed last rep
4x3x160---Form is horrible. I made myself complete the sets, bad form or no. I might drop down to 150 or lower tomorrow to work on my form. It was also suggested to me to maybe try more sets, less reps like 2x7.

[Phlegm420]

1/25/19
Squats
3x5x215 Last two reps of last set felt hard

Press
1x4x120 Pumped out the first 3 and then slowed it down a little and couldn't complete. Said F it and dropped down to 115.
2x5x115 Pumped them out. Last one was hard.

Power Cleans
Pretty frustrated with these. I need to watch the videos again to work on form. Went light this workout to work on form.
2x5x95
3x3x135

I think the lesson learned from this workout was don't workout in the evening. Maybe my blood is concentrated in my gut in the evening with all the food I have been eating. I seem to be stronger in a fasted state.

[Phlegm420]

1/28/19
I rode my bike this weekend. Saturday was a 30 minute cyclocross race. I completed 5 laps for ~4.2 miles and around 600 ft of climbing. I made no effort to race and was riding hard enough to keep up with a buddy. Sunday I rode at the local downhill trails where the climb up to the top is a bitch. ~5 miles with 1500 ft of climbing.
I only worked out twice last week because I was feeling frustrated and pretty beat up. I went back and watched videos on power cleans so that I could work on my form more. I believe my hand grip was way to wide and was making me work harder than I need to. I narrowed up my hand grip and dropped my working weight from 160 to 150. Was able to complete the sets today with much better form.
Squat
3x5x220 Squats feel great. Last two reps were hard though. Excited for double wheels on Wednesday!

Bench press
3x5x150 Still feeling pretty strong here. Barbell was flying up!

Power cleans Narrowed my grip and worked on getting my elbows up and catching the bar in the correct place.
5x3x150

[Phlegm420]

1/30/19
Squats
3x5x225
Squats still feeling strong. Stoked to put 2 wheels on each side!

Press
2x5x120
1x4x120
1x120
Couldn't get the last one up. Took a minute break and put it up. Time for micro progression.

Power cleans
5x3x155

[JStrong]

Congrats on the wheels

[Phlegm420]

Looks like a missed a couple entrys.
2/1/19
Squat
3x5x230

Bench
3x5x155

Deadlift
1x5x185

2/4/19
Squat
3x5x235

Press
3x5x120

Power clean
5x3x160

2/6/19
Squat
3x5x245

Bench
3x5x160

Deadlift
1x5x215

[Phlegm420]

2/8/19
Squats
3x5x255
Another 10lb jump. This one felt hard. Will go back to 5lb jumps. Hoping to get to 300 by the end of the month, which will be the end of my training cycle.

Press
3x5x120
Didn't get microweights. Will try to progress to 125 next time.

Power cleans
5x3x145
2x2x165
Wasn't feeling motivated to power clean. Started to mess around with squats with some guys that were next to me. Tried 275 for 1. No problem. Tried 295 for 1. No problem. Felt awesome. Pretty sure I could have put up 315.

[Phlegm420]

2/11/19
Squats
3x5x260 Felt pretty dang hard but I did go for a bike ride yesterday.

Bench
3x5x165 Felt easier than anticipated.

Deadlift
1x5x225