Mountain Biking Mike Strength Training

[Phlegm420]

2/13/19
Squat
3x5x265 Hardest perceived effort yet. Felt like I might not make the last rep.

Press
3x5x125 Progress! Felt strong except for the last 2 reps

Power cleans
3x3x155 Trying to keep good form. More sets and it falls apart.

[Phlegm420]

2/15/19
Squat
3x5x270 Holy shit this is hard. All I could do to complete this.

Bench
3x5x170 Crushed it

Deadlift
1x5x225

[Phlegm420]

2/19/19
Squat
5x3x275 Had to switch to 5 sets of 3. Not looking forward to squatting anymore lol.

Press
2x5x130
1x4x130
Failed. Should be able to put it up on Saturday.

Power cleans
Can't seem to progress here, so just doing as much as I can.
2x4x155
2x3x155

I'm ending this training cycle at the end of the month to start focusing on endurance and sprints. If anyone has any suggestions for working out 1 time a week to keep strength up, that would be much appreciated.

[Phlegm420]

2/21/19
Squat
1x5x275 Felt a lot better than last workout.
2x5x280

Bench
3x5x175

Deadlift
1x5x245

[Phlegm420]

2/23/19
Squat
3x5x280

Press
4x130
4x3x125

Platform part of the gym was closed.

[positronbomb]

I'm ending this training cycle at the end of the month to start focusing on endurance and sprints. If anyone has any suggestions for working out 1 time a week to keep strength up, that would be much appreciated.

I'm assuming you mean cycling when you say endurance/sprints.

Depends how much time available you have on your one day.

At the bare minimum include squats, bench, chinups.

If you have a couple of hours up your sleeve then add either deadlift, powercleans, or over head press to the 3 exercises already mentioned, for a total of 4 exercises.

Incorporate backoff sets. 1 max set of 5 then an additional 2 to 3 sets at 90% of the max set load.

Always trying to increase that 5 rep max.

You should be able maintain most if not all your strength if you are consistent training once a week.

[Phlegm420]

2/26
Squat
3x5x285 Struggling for the last rep on every set.

Bench
3x5x180 Had to give it the beans!

Deadlift
1x5x265 Grip is starting to slip.

[JStrong]

Alternate your hands on the deadlift. 1 overhand 1 underhand. You will be a ton stronger.