Monday, 9 September 2013

Monday Strength training

Found a colleague at work willing to join me for a strength training Monday session. We seem to have settled on a wee pyramid session doing some old school exercises and it's great! So we've been progressing with a sets of 8/5/3/5/8 as we add weight. The idea is to quickly progress up towards what should be our maximal weight for the exercise, hopefully without getting injured or over-stressing ourselves on the way. We'll base the starting weight next week on what we attained as heaviest weight this week. after a 10 minute warm up on the trainers, we're pushing big weights on Deadlifts & Bench Press then using Clean & press as an almost aerobic allover body 'finisher'. Throw in a couple of sets of pullups & dips using body weight to remind ourselves where we are in terms of actual power to weight ratios and finally give the show ponies a wee pump doing a spot of Ezy bar curling - mainly for aesthetics, but perhaps in deference to the old school naivety of our program ;-)

Weigh-in 85 Kg; Still a bit heavy and mildly surprised that I'm not shifting any weight, as I definitely feel much better going about my business. Trousers fitting much better this week too!

  • 10 mins warm up - elliptical trainer

    ExerciseMax Weight (kg)
    BenchPress87.5 kg
  • 3 sets of 10 pull ups - failed miserably, attaining 5 on the first set then pretty much falling of the bars somewhere between 3 & 4 on the next 2 sets.
  • Did manage 1 set of 10 dips, before embarrassing myself on the next 2 sets also.
  • 3 sets of 10 Clean & Press with a 30kg BarBell - aiming to really get the heart going and get some power through speed into each movement.
  • 2 sets of 10 with 20kg on the Ezy bar.

    Felt a lot better at the end of the session than I did going into it. Old school chucking rocks about rocks!!!

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