In my latest training blocks I have been doing One Arm Dumbbell Rows as my power based back exercise. I have always been pretty strong with this exercise – while keeping good form. However, this latest block my strength has soared. The heaviest I have gone in the past is 155lbs dumbbells on a good for for 5.
Those numbers have been obliterated this time around. In my past two power back days I have been able to do the 180 lbs dumbbells for 5 reps.
I attribute this big gain in strength to a few variables:
- 1. This is the first time that I have placed a very high emphasis on healthy fats. My fat intake in the past has always been adequate, but the increases have definitely helped. I lowered my carb intake, and rely on large carb re-feeds from time to time. The fats are mostly coming from olive oil, salmon, walnuts, red meat and natural peanut butter.
- 2. added body-weight. This year I reached my heaviest weight- 254 lbs. Yeah I know, real big. However I have come down to 239lbs. and the strength is still there. What is interesting is that my 239lbs this year looks much better than previous 230s. So that is definitely a good thing. I feel like I have made some good gains.