Training summer 2011/12
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Ive got to say after only half a day Im hating this. After what turned out to be a half arsed gym session and not doing my usual 1 hour spin class on a Tuesday night I feel like shit. And all because I didn't push as much on the bench as he thought I should. Ive got to say, since he started to sniff around and trying to get me to become a client of his that Im actually starting to lose the gains that I'ld gained over the last month or two. I understand that you need to give your body a rest, but I was also brought up with the training mindset that even if you are feeling tired and can't push your absolute heaviest you just push yourself as hard as you can and do the best you can.
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But rest is really important - that's when muscles are repairing themselves and growing. I haven't got to the point of overtraining so I don't know how easy/hard it is to recognise. It's not so much about losing momentum as prepping yourself for the next stage. You'll be champing at the bit to get stuck in at the end of the week.
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I did a 20 minute interval run on our new treadmill yesterday followed by a series of 400s at 15kph with 2.30mins rest between each set. Nearly killed me. Was still bright red and hour later. Also got my kegs back from a fitter welder mate who sealed them off for me after I filled them with wet sand. Trouble is one is to heavy to clean and press now. Gonna have to get stronger before I can hoist the bastard.
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[quote name='Red Beard']The sixty I can C&P even Snatch no worries. The 80+ I can only High Pull at this stage. The wet sand sloshing around inside makes it much tougher than if it was completely full.[/QUOTE]<br />
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We used to use them at Ta$man, they're absolutely awesome. How much did they cost to get done? -
First session back in the gym after a week off. Tried out an upper body session that I designed the other day, focusing on the chest and triceps. Its still a work in progress but chest and shoulders are wrecked haha. Started off with 3 sets of DB military press 8 @ 32, 6 @ 36, 8 @ 34. 7 sets of bench: 8 @ 80, 6 @ 100, 4 @ 105, 4 @ 105, 3 @ 105 then 2 sets of 4 @ 100. Incline bench: 8 @ 60, 8 @ 70, 7 @ 70, 5 @ 70. Bench flies super set with bent over reverse flies: 4 sets of 8 for each at 12kg DB. Close grip bench 10 @ 60, and 2 sets of 10 @ 50 super set with max bench dips. Finishing with 3 2min bridges. <br />
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A bit of a change in pace, Ive pulled back in the weights a little bit to increase the reps. Try build a bit more strength and size. -
Back and biceps today. Must say it sucked.This afternoon was cardio. Did intervals down at the park. 10 x 200m going every 2 min, 10 x 150m going every 90sec, 10 x 100m going every minute, and 10 x 50m going every 30 sec. Had a 3 min rest in between sets.
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Legs today. I must say it was quite weird doing legs and staying away from the squats. I think the body was in a bit of shock haha. Did deadlifts for the first time in a couple years, lunges, leg press and calf raises with some core thrown in through out. Will be interesting to see how the legs are tomorrow.
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leg press? I hate when my programme for legs does not have squats, and just leg press and the like. Sucks the kumara big time!<br />
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But those lunges the other day that I did - despite me hating them and always thinking they were wussy have killed me. I expect the squats etc too helped, but by jesus those lunges made my legs scream!! -
Had a couple good sessions this week. Had a leg session this afternoon with my partners old man and it wrecked me haha. Trying a continual movement method of training which he'ld talked about for a bit. Its all about keeping moving for the entire set, you dont lock out at the top nor stop at the bottom and try to keep it roughly a 4 count for each movement. <br />
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It absolutely wrecked me. The weights was way down and I could barely walk afterwards. I did deep squats, hack squats and a drop set of leg extension supersetted with leg curls. Took about 30-40 mins to do. After Ild finished that and could barely walk he through me on the spin bike for a 50 min session using a dvd which plays a video of the "road you're racing".<br />
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Over all it was really good. Fealt like ild had a work out, and eager for me. Its crazy how smaller weights can wreck you so much more than heavy weights. -
[quote name='BartMan']It's a tough one to know where to put sometimes, the deadlift - with legs or with back. I've always put it in with back, but it really should go in a class of its own - it's a total body wreck in one exercise![/QUOTE]<br />
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Thing about the standard deadlift is like the squat it is a knee dominant exercise. ROM deads are HIP dom, but its harder to train the posterior chain functionally without machinery. Youre looking at good mornings, single leg roms, swiss ball single leg bridges, one leg back exts...... My posterior chain is gradually getting stronger but was weaker than it should have been because I thought deadlifts were a posterior chain exercise and theyre not!
