Fridays are such a mind screw. When I am finally out of work I run to my car like a kid after the last bell of the school year. All I want to do is put the week behind me and have a little fun... but it's not that easy, I still have a workout planned. I felt like I had multiple personalties today fighting with myself, but I got my workout clothes on and started what I had planned, despite the little Heather with devil horns and a pitch fork standing on my shoulder.
2 sets of 4 reps of chin downs (Basically you start in the flexed position chin over the bar and grip with palms facing your body, then you lower yourself about 2 inches and pause. Then drop two more inches pause for 2 seconds and keeping going till your arms are fully extended.. that's 1 rep)
30 minutes Jogging with Sprints
I didn't incorporate as many sprints in my jog as I would have liked, but I pushed through and finished stronger than I started.
Weights Set A
Squats
warm up (45lbs x 5 reps)(45x5)(70x5)(90x3)(100x2)
work set (110x5)(110x5)(110x5) increased a bit from last week
Bench Press
warm up set (45lbs x 5 reps)(45x5)(70x30(80x2)
work set (95x5)(95x5)(95x5) also increased from last week
Dead lifts
(135lbs x 5)
Decline Crunches (feet elevated)
(10lbs x 12) (10x12)
I worked in the rolly thingy again... damn what is it called? an ab wheel maybe?
Anyway I worked a set of 5 reps in between each exercise so, 3 sets of 5 reps
2 comments:
Program design ideas from Full Throttle Conditioning-
Given the time and ability to train multiple energy systems, following a warm-up, your order should be:
1. Technical skill training (ex. learning new plays and techniques in roller derby)
2. Speed and Agility (ex. scrimmage/ general agility training)
3. Strength (weights, some conditioning routines with strength elements & circuits)
4. Endurance (pure conditioning, sprints, rowing, finishers)
This is if you were forced to do them all in one day. Which you wouldn't want to do. But this is the order you would ideally train multiple attributes.
So, remember, strength then endurance.
The reason for all this is you need to be the most fresh to learn new skills and do agility style training. Being fatigued will not reinforce doing them correctly. Strength also needs to be performed when the body is relatively fresh in order to lift more weight and improve. Endurance training (conditioning/ sprinting/ rowing), if done in sequence with other types of training, is done last. After the body is fatigued. Because this is the point of endurance training... to fight through fatigue and force the body to adapt and perform.
Good job on upping the weights on your squat. Keep it up.
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