So I haven’t really “lifted” weights (other than loading my sled) for about six weeks now. I look and feel better than I ever have given all of the sled training, but I was concerned that my lifting numbers might be suffering. So I went to the gym to do some follow up testing.
I decided to use:
- split snatch
- hex bar deadlift
- bench press
- one-arm, one-leg row
I chose these because they are lifts that I had been training before I went on my “just sleds” program. They also test a wide variety of strength. The split snatch tests power as well as technique. And I knew that the hex bar deadlift is a great indicator of overall strength and can’t really be cheated (and is relatively safe given my lack of “lifting”).
Results:
- split snatch – Matched my best lift = bodyweight
- hex bar deadlift – Did 420 x 5 and 440 x 3 and they went up pretty easy
- bench press – I hit a new PR in reps at 135
- one-arm, one-leg row – Hit a new PR
With the deadlift and the snatch I took it a bit easy. I didn’t want to push it too much and felt good matching previous marks.
Needless to say, I have not lost any strength. I am leaner, fitter, and stronger than I was six weeks ago when I started Just Sleds. I am also not sore and don’t have any achy joints.
And this is spending 6-12 minutes working out a day!
Sled Rx 