Strength Training - Dec 25th, 2008
I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:
Power Training - Strength Training (weeks 7-9)
Workout A3 (5 of 10)
1: Snatch Pull - 65t/5, 65t/5, 65t/5, 65t/5
2: Clean-grip Deadlift - 150t/5, 150t/5, 150t/5, 150t/5
3: Single-leg Supine Hip Extension - 5, 5, 5, 5
4: Push-ups (incline) - 5, 5, 5, 5
5: Bent-over Two-point Dumbbell Row - 35e/5, 35e/5, 35e/5, 35e/5
6: Push Press - 75t/5, 75t/5, 75t/5, 75t/5
7: Chin-ups (band assisted, attempts) - 5, 5, 5, 5
8: Cable Woodchop - 10, 10, 10, 10
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec
Total time: 75 mins
HR monitor: 451 cals, Max: 154 (87%), Avg: 117 (66%)
I really didn’t feel particularly strong today. I wimped out and dropped a couple of the weights by 5 (#5), 10 (#1) and 15-lbs (#2). I managed to keep the push press where I was last time though. I just felt like I was struggling the entire time. Although I decided if I was going to do a workout today it had to be the morning. Starting around 1pm I’ll be messing with the turkey and such and wouldn’t likely feel like doing it.
Oh well, it’s done, and hopefully by Sunday I’ll feel more like myself. It could just be that I’ve hit the limits of what I can hope to lift while in a deficit. I have to realize that I can’t necessarily increase my lifts every time, but should be happy that this will help retain muscle I already have.
I don’t know a whole lot about weight lifting and stuff. In fact I was thinking to increase weights as I got stronger but the trainer at my gym was telling me to focus on doing more reps of the same weight vs the same reps of an increased weight. I hope she is giving me the right advice
She probably is, as long as she’s not handing you the barbie weights (1 and 2 pound weights). Lifting heavier with each workout is used to build muscle. Lifting more reps builds endurance. I think for a lot of the weights I’ve been lifting I’ve hit the maximum weight (ie. while losing weight I’m not going to be building muscle). So I’ll likely back off slightly and work on endurance (maintaining muscle while I lose).
Starting today though I’m going to try another program for 12-weeks, so it will be something completely new.