Abbreviated Training

I have been pretty frustrated in the last few weeks. My squat had basically stagnated and my press was not improving much anymore. No matter how much I focused during my squatting, I was stuck on my last weight. I could not get it to 20 reps. I could barely get past 15 without collapsing. After four workouts resulting in a failure with the same weight, I reached a cross-roads. I was at the point where a mental block was forming, and I was beginning a habit of failure. I looked at my program and decided I was over-training. It was time to drop the fluff and get back to the basics. My old program had me working out five days a week: two strength workouts and three CrossFit workouts. I loved the CrossFit workouts, but they just weren't giving me enough rest to continue to make gains with my strength training. I'm now doing the basic abbreviated strength program: limited exercises, limited workouts, maximum intensity, rest and food. I now workout three times a week. Monday and Friday consist of five sets of five reps for the Clean & Press, and one set of 20 reps Breathing Squats. Wednesday is my only CrossFit workout. I'll do some light jogging on my off days to remove lactic acid and get the blood flowing, but nothing strenuous.

Today was my third strength workout on my new abbreviated program. Not only did I blow away my old PR in the C & P, but I did an almost easy 20 rep set with the weight that had been defeating me for so long. There is no better feeling than finally adding another ten pounds to the squat weight for my next workout. I feel bigger, stronger, and overall more powerful. I have definitely realized the effectiveness of the abbreviated workout schedule. I am going to stick to this routine and try to maximize my strength. Maybe after I have added 100 or so lbs to both of my lifts I will reduce my strength workouts and increase my CrossFit workouts, but that is way in the future.