Training Journal: Longevity

I haven't written an training journal in ages, so here goes.

Lately I've been thinking about longevity--taking steps to avoid injuries and stay in the gym for the next few decades.  I started making some adjustments a couple of weeks ago:

*Higher rep ranges: I really like training heavy (5 rep range), but my body needs a break from it.  I'm training in the 8-12 rep range to give my joints a break from the heavier lifting.

*No barbell bench pressing:  I love the barbell bench press, but dumbbells allow the shoulders to be in a safer, more natural position.  I'm strictly doing dumbells bench press--indefinitely.

*Squats:  I'm taking at least a couple of weeks off the back squat.  My spine just needs a break.  I've been front squatting for the past couple of weeks.

*Abdominal Training: I believe my abs are a weak link in my overall strength.  I need to spend a few weeks focusing on that.

Love it!

*Scheduled Break: I'll be taking a complete break from training for a week or two in December.  I think a week or two off of training is great for experienced lifters.  It's much better to have the time off and return hungry than to start dragging around in the gym doing half-effort training.

Last but not least, I'm really enjoying reading over Ferruggia's Minimalist Training program.  This one is going to be very valuable in planning my workouts for 2011.