Today, I completed workout 57 since I started logging my workouts with the Strong App back in March. I was working out before this, but was using other apps to log, albeit not nearly as efficiently or effectively. The Strong App has helped me get even more disciplined in my consistency and progression. My first workout was March 17th. In the 76 days since then, I have a 74% completion rate, or roughly 5 workout days a week on average. In years past, I never really kept track of my workouts or my progressions. I heard the concept of a workout logbook preached early on and attempted to keep various paper logbooks in my teens and 20s. I tried to hold to 3-5 days a week. I tried to remember what I squatted last time or how much rest time I had. I’m now in my early 40s and wish I’d abandoned the memory technique and arrived at this scheme of discipline earlier. But better late than never.
One tactic I’ve incorporated with the consistent logging of my workouts is the concept of “beat the logbook”. This basic idea is that each workout should advance your logbook in one aspect or another. Either you increase weight, or you go up a rep or two, or you increase your overall volume, or you decrease your rest. Many options remain available to show progression. But the key is knowing what you did last time, or the last few times, and not assuming your progression is going to jump massively. Shoot for small incremental improvements rather then getting disappointed when falling short of unrealistic goals. With ring muscle ups, I’ve progressed from the purple to black to red bands and currently can do about 2-3 sets of 8 reps. I’m close to a unaided ring muscle up – maybe in the next few weeks….