My insanely painful TMJ isn't really effecting my workouts, but my whacked out neck TOTALLY is. Ugh. Deadlift program derailed. Again. This was a light lift, because I didn't want to strain my neck at all, but still wanted to get some work done.
2x3 ea windmill
2x3 TGU
3x5 sumo deadlift (wide leg stance, grip is between the legs, rather than outside)
3x5 RDL
3x 40 (total) sunday swings/alternating snatches
I've been a little tight, and sumo DL sorta feels like a stretch, so I like to throw it in there every once in a while.
Friday, January 21, 2011
Monday, January 17, 2011
I'm baaaaack!
Workouts have been kinda crappy and mostly repeats. I've decided to do the deadlift program again. I'm also trying to decide if I want to try to take up running again and do another half marathon. Guess what? You cant train strength and endurance at the same time and succeed at both! The San Jose half isn't until Oct, though, so I'm thinking I'll do the deadlift program first and then focus more on running. I'm also interested in seeing how much running I can substitute with kettlebells. Running is ROUGH on my hips. Super rough. So we'll see!
3x3 windmills
3x3 turkish get ups
4x5 power cleans (2x 55 lbs, 2x 65 lbs), set of 10 ea kb snatches after each set
6x2 deadlift (85% of max=155 lbs)
2 mile run (30 sec sprint, 1 min jog)
Overall, it felt good! Wasn't anything too crazy or intense, but it was definitely work.
3x3 windmills
3x3 turkish get ups
4x5 power cleans (2x 55 lbs, 2x 65 lbs), set of 10 ea kb snatches after each set
6x2 deadlift (85% of max=155 lbs)
2 mile run (30 sec sprint, 1 min jog)
Overall, it felt good! Wasn't anything too crazy or intense, but it was definitely work.
Tuesday, November 16, 2010
Quickie!
Due to certain events, mostly me being dumb and a terrible planner, I fell off the dead lift wagon. More on that later, because I'm trying to get out the door! I need to do more. Not a lot, just more. So I stuck a quickie in today and it was just what I needed.
5 mins turkish get up, alternating arms after every rep. I used a light weight. Just to warm up and grease the groove.
15 secs single arm swing (L)
15 secs rest
15 secs single arm swing (R)
15 secs rest
repeat 15x. 15 mins total
Total workout? 20 mins. I have the time for that. Everyone has the time for that. It might seems like a pain in the ass to get started, but you'll never regret that you decided to work out. Just do it. Advise I plan to start using again
5 mins turkish get up, alternating arms after every rep. I used a light weight. Just to warm up and grease the groove.
15 secs single arm swing (L)
15 secs rest
15 secs single arm swing (R)
15 secs rest
repeat 15x. 15 mins total
Total workout? 20 mins. I have the time for that. Everyone has the time for that. It might seems like a pain in the ass to get started, but you'll never regret that you decided to work out. Just do it. Advise I plan to start using again
Tuesday, November 9, 2010
Deadlift Program, Week 1, Day 3
I did this on Friday, I swear! I just forgot to blog it. Yesterday's workout, though? Skipped it. Meant to do it today, but then remembered that I have a dentist appointment. Sometimes life gets in the way...excuses...
6 x 2 @ 80% (150 lbs)
I did this Friday morning. Heavy morning lifts? BLECH. Takes me forever to warm up. I think that and it being the 3rd day deadlifting that week made it kind of a bitch. My hands were killing me and I just sorta struggled. Probably also didnt help that I was in a rush to finish to leave to go out of town. Oi...back on track tomorrow.
6 x 2 @ 80% (150 lbs)
I did this Friday morning. Heavy morning lifts? BLECH. Takes me forever to warm up. I think that and it being the 3rd day deadlifting that week made it kind of a bitch. My hands were killing me and I just sorta struggled. Probably also didnt help that I was in a rush to finish to leave to go out of town. Oi...back on track tomorrow.
Wednesday, November 3, 2010
Deadlift Program, Week 1, Day 2
6 x 3 @ 80% max (150 lbs)
After each set of 3, I did 5 pushups.
Deadlifts are funny things. If you do it EXACTLY right, it feels great. I can feel my muscles all working together, and it feels....STRONG. When the movement isn't exactly right, it feels like too much work. Not good work. Unnecessary work. It's taking me a while to get my groove back, but it's feeling better and better with each set.
A couple of the 3rd reps felt a bit heavy, but overall, they felt good! My hands and shins, though? Ouch! Feels good to be beating myself up again :)
After each set of 3, I did 5 pushups.
Deadlifts are funny things. If you do it EXACTLY right, it feels great. I can feel my muscles all working together, and it feels....STRONG. When the movement isn't exactly right, it feels like too much work. Not good work. Unnecessary work. It's taking me a while to get my groove back, but it's feeling better and better with each set.
A couple of the 3rd reps felt a bit heavy, but overall, they felt good! My hands and shins, though? Ouch! Feels good to be beating myself up again :)
Monday, November 1, 2010
Deadlift Program, Week 1, Day 1
Deadlift Program
Beginning Max: 185 lbs
6x2 @ 80% max (150 lbs)
After each set of 2, I did 2 pullups (another thing that needs some work for me). So far, so good. Lifting 80% for 2 reps is pretty manageable. I didn't do any other "auxiliary" exercises today, because I was in a rush to get home. Hoping to add a few more exercises here and there, but keeping the focus on the deadlifts.
Beginning Max: 185 lbs
6x2 @ 80% max (150 lbs)
After each set of 2, I did 2 pullups (another thing that needs some work for me). So far, so good. Lifting 80% for 2 reps is pretty manageable. I didn't do any other "auxiliary" exercises today, because I was in a rush to get home. Hoping to add a few more exercises here and there, but keeping the focus on the deadlifts.
Thursday, October 28, 2010
Deadlift
Once again, I'm totally and completely bored with working out. It mostly has to do with the fact that I've lost a TON of strength in my upper body (I think it stems from not getting adjusted after I got rear ended, and my neck being all whacked out), and just being sorta discouraged about that. Half of me wants to pout and continue to work out once a week. The other, smarter, half say to stop being such a pussy, sack up, and start putting work in. I can't just will my strength back.
The other day I decided to test my deadlift max. For funsies. Yeeeeeah....it's 60lbs less than it used to be. Holy crap! I looked around and decided to give this a try. It's 6 weeks, so I'm hoping and praying that I actually stick to it. I'm pretty sure I will. I have a set beginning max, a set program, and a set goal of what I want my max to climb back to. Well, sorta. I'm actually more interested in how much I'll gain from this particular program. That's the part that I love about working out. It's a+b=c. Beginning max+program=end max. It's a challenge and a game.
I'll substitute some other exercises, included kettlebells, in there, and we'll see how it goes! Hopefully I'll remember to keep track of it on here, too :)
The other day I decided to test my deadlift max. For funsies. Yeeeeeah....it's 60lbs less than it used to be. Holy crap! I looked around and decided to give this a try. It's 6 weeks, so I'm hoping and praying that I actually stick to it. I'm pretty sure I will. I have a set beginning max, a set program, and a set goal of what I want my max to climb back to. Well, sorta. I'm actually more interested in how much I'll gain from this particular program. That's the part that I love about working out. It's a+b=c. Beginning max+program=end max. It's a challenge and a game.
I'll substitute some other exercises, included kettlebells, in there, and we'll see how it goes! Hopefully I'll remember to keep track of it on here, too :)
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