Pushing Weight: Back to Basics

Tue, 03 Nov 2009 21:21:00 GMT

This post is going to be the kick-off for a new series of blog posts tracking my strength and fitness progress. In the past I have followed complex body-part split routines that focused more on bodybuilding, with a secondary goal of getting stronger.

Back to Basics is my simple plan. Eat enough food to keep the scale moving up (.5 lb to 1lb per week) and strive to get stronger in a few basic lifts. This approach is very different from what I am used to in terms of volume and variation. As long as strength continues to increase, then I will consider this a successful routine.

The Routine consists of four workout days with a focus on Squat, Deadlift, Bench, Overhead Press.

Workout 1 - Lower

Squat (6 sets / heavy)
Deadlift (4 or 5 sets / moderate)
Calves

Workout 2 - Upper

Bent over Barbell Row ( 3 sets / moderate)
Bench (5 sets / heavy)
Overhead Press (4 or 5 sets / moderate)

Workout 3 - Lower

Deadlift (5 sets / heavy)
Squats (5 sets / moderate)
Calves

Workout 4 - Upper

Pull - ups (4 sets / bodyweight)
Bench (5 sets / moderate)
Overhead Press (6 sets / heavy)

I have created a log here proglog.instantspot.com to track my progress and updates.

Robots and main page accessibility

Tue, 15 Nov 2005 06:00:00 GMT

On my quest towards e-stardom (aka a relevant and content-rich website), I realized that the navigation towards my older "news items" was somewhat lacking. My solution for this problem was to create a side bar menu that would contain all of the news item titles in descending date order (aka newest first).

A day or two after this change, I began to notice a positive side-effect to including all of these titles as links on the main page...The robots (spiders) were crawling all through my site! I'm not 100% sure, but I can't imagine how this increased indexing would hurt my chances of being returned in some search results.

In a possibly related subject, a Google search for 'Aaron Lynch' now returns this page in the top 10 search results (#6 as of this entry) and an MSN search returns www.AaronJLynch.com as #3!

Does anybody want my autograph?

UPDATE 1/25/06: Either Google has changed my ranking somehow, or my switch to BlogCFC has harmed my accessibility somehow. I now turn up on like page 5 or something terrible. Back to the drawing board!

RSS feed for InstantSpot site Progressive Overload

Pushing Weight: Back to Basics

Robots and main page accessibility