So this past week has been interesting. I've been pushing myself harder in my lifting and cardio sessions, partially because I feel like I've backed off a little in the last few months, and partially to see how much I'm really capable of, and I have to say its been fun. The food issue has been a bit of a challenge on some days, and right on target on others - managed a 1lb loss for the week though, so I'll call that a win. Water is still up and down - I think I hit a gallon or more at least three days this week - looking for seven, but the days I teach are challenging since I'm in the lab (where I can't eat or drink) for 4 hours straight in the mornings. There is a way - and I have the will...I'll figure it out I'm sure.
I'm working with my sister to help my nephew with his training program. Turns out that in high school athletics the coach doesnt really pay that much attention to freshman. Seems a bit odd to me, I mean really - how is he supposed to get better if you just turn him loose on the weights with no information about how much to lift, when to lift, what lifts to do when. So, with some guidance and advice from Brad, I'm helping out via telephone and email - we're setting him up with a program and I'm really excited because during spring break he'll be coming to Louisville where we can lift together - and Brad and Chance have agreed to spend some time working with him and giving his some much needed guidance and knowledge! I'm super excited to be able to help pass on all the information they give to me.
Got solid cardio in 6 days this week - mostly treadmill as my hamstrings have been touchy and stairs or arc cause serious pain. Ran sprints one day, but with all the new plyo moves we've added for accessory lifts, my knee is just not willing to allow more than one day a week of running. Working the incline on the treadmill and boosting speed intervals all the way to 4.7 though...any faster and I'm at a jog (jogging at 15% just hurts, but I'm shooting for that this week)
This week started my heavy lifting week (5-3-1 week), still have heavy military press and deadlift to do, then deload starts on Thursday. Physically I'm really looking forward to the break, lower weight and lighter cardio for a week will do my legs some good. Mentally deload is always tough for me, I know its necessary, I know its important, I just wish there was a private lifting area for deloaders lol.
By the way - if I mention a lift/exercise that you are not familiar with, try youtube...they have most of these exercises on video :)
Lifting sessions for the week included:
Tuesday - Military Press (3-3-3+ Week)
1x3 - 70
1x3 - 80
1x4 - 90
Tricep Pressdowns - 5x10 50lbs
Lat Pulldowns 5x10 90 lbs
Wednesday - Deadlift (3-3-3+ Week)
1x3 - 175
1x3 - 205
1x3 - 225 (8)
Broad Jumps - 5x10 (3 carpet tiles - up from ~2 7/8...shooting for 4 next week)
Pistol Squats - 4x10 (these hurt like no-other - its basically a 1legged squat standing on a step, trying to touch the heel of the other foot to the floor)
Thursday - Bench (5-3-1+ Week)
1x5 - 100
1x3 - 110
1x5 - 125 (the first one was all me, the last four were assisted - actually hit fatigue with those)
Incline Press - 5x10 - 35 - went lighter on these because my arms were jello after the bench
Chest Supported Row - 5x10x2 - 45lbs
5x10x3 - 70lbs
I actually felt this for a solid two days after lifting...that's rare on bench for me, and I have to say I enjoyed it...yeah I know I'm a little on the sadistic side :)
Saturday - Front Squat (5-3-1+ week)
1x5 - 115
1x3 - 135
1x5 - 150 (hit full fatigue with these - legs will appreciate the off day tomorrow)
Glute-Ham Raise 5x10
Vertical Jump 5x10
Looking for a positive food week, at least 5 days with a gallon+ water, and solid workouts heading into deload. Working hard on staying positive!
Limits are in your head - your body is capable of more than you ever knew possible! Keep pushing forward!
No comments:
Post a Comment