Workouts of the Week

Last week was my first week back to following some sort of a plan and my first time squatting, benching, and deadlifting since the meet! It was really kind of fun to bench and squat more than 3 reps! Bench felt pretty heavy with a weight that used to feel easier, but squats actually felt pretty good. I decided to work on sumo deads again for a little while just because I suck at them. And yeah...they felt really hard!

From now on I'm going to start squatting twice a week, but I decided not to this week just because Saturday I was still sore from squats on Wednesday! I figure I'll ease myself into it. These last few weeks I've just been so sore from doing things I haven't done in a few months.

My focus with these workouts is going to be on improving week to week in some way, whether it's an extra set, more reps, a heavier weight for the same reps, or just better/slower form. Building muscle is ALL about progressively challenging yourself-you just can't do the same workouts and the same weights over and over again and expect to see results. Just doesn't work that way, at least not for building muscle and strength.

Yeah, it's a lot easier to just go to the gym and go through the motions of "exercising". Nothing wrong with that-I mean, burning some calories and moving your body is always better than sitting on your butt and doing nothing. But to actually see progress takes a LOT more effort than that! It ain't easy. And the longer you've been lifting, the harder it gets.

I think that's why so many people quit working out-they see great results for a while, and then when the progress begins to stall, they give up because it just start to get "too hard". The ones who make continuous progress year after year, however, are the ones who fall in love with the process and who continually push and challenge themselves. If you are doing that, then you WILL continue seeing progress, albeit slow progress. But... that's better than NO progress, right?

So if you've reached that point where the results just don't seem to be coming, don't quit! Just find some ways to keep challenging yourself. Maybe work on learning a new exercise, or start lifting heavier with lower repetitions, or maybe add a short "finisher" to your workouts a couple times a week. There are all kinds of different ways to challenge yourself, but really, to keep it simple-just get stronger. Each year, make it your goal to be stronger than you were the year before!

MONDAY UPPER BODY-
1)Bench press: 95x6/95x6/95x8
2)Weighted wide grip fat bar pullups: 12x5/5/5/ bodyweight x8
3a)DB chest press: 40x10/45x8/45x7/40x10
3b)T-bar row: 55x8/55x8/45x12
4a)Cable pushdown: 1x15/1x20
4b)DB hammer curl: 22.5x2x10/1x20(drop sets)
L-sit hold on rings: 3x12 seconds


WEDNESDAY LOWER BODY
1)Squats: 135x6/155x6/160x6/145x10 (cardio, anyone?)
2)RDL: 135x8/155x2x8 (going lighter to focus on going a tad bit lower)

3)High box step up: 45(barbell)x6-too heavy!!/17.5(2 dumbbells) x 8
*FYI-Step ups suck!!
4)Hip thrusts: 185x10/205x8/225x8
5a)Band abductions: 3x25
5b)Hanging Leg raises: 3x10
DB farmer's walks:
60lbs x 20ish seconds(as long as I could go), 4 sets

FRIDAY UPPER BODY
1)Swiss bar overhead press: 3x8
2a)1 arm DB row: 60x3x8
2b)Dips: 4x10
3)Neutral grip pullups: 9-7-6-6
4a)Lateral raise: 2x10/ drop set x30
4b)Cable face pulls: 3x12
Handstand practice w/ the hubby & some fun with the Prowler!

SATURDAY LOWER BODY
1)Sumo deadlift 5x3: 155x3/175x3/195x3/185x3/185x3
2)Glute ham raise: 10lbs x 4x8
3a)Walking lunge: 25x3x12
3b)Cable pull-throughs: 3x12-15
4a)Single leg hip thrust: 3x10
4b)Ab rollouts: 3x8
5a)Goblet squats: 3x12
5b)Band walks: 3x12
6)Leg extensions: x30 (just because I didn't have access to the prowler to do the sled drags I had planned! Basically feel like I did a bunch of random stupid stuff  to take it's place, haha.)

Comments

  1. I can so relate to the point on stalling. I had been seeing continual improvements with my lifting and physique just by sticking to a solid lifting plan and eating sensibly. I then decided to add some HIIT in - biggest mistake ever. I think I tried to push myself too far and messed up my hormones a bit. Now I'm at the negative stalled point, where I can't lift as much or as heavy, and my body is clinging onto any fat it can get. That's why I love how in tune you are with how much is too much in regards to pushing your body.

    I was wondering, do you know when your customised workout programmes will be available?

    ReplyDelete
    Replies
    1. Yes, sometimes backing off and doing LESS is what is actually needed! I'm not for sure how to work it all out yet, but I will let everyone know when I figure it out!

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