Workout 5/26/13
7 miles at 9:40 pace.
I used horizontal loading for the first exercise with 2 minute breaks. As I mentioned in the “about me” section I slacked off a few months ago, much to my embarrassment. When one is first getting into weight lifting or in my case back into weight lifting, using stabilization training is advisable. I did this for about 6 weeks, and to be honest…its sorta like pulling teeth. Now that I’m through with that I can get back into the big girl weights. In max strength training I prefer few, multichain exercises. For the maximum benefit, high sets, low reps, and bigger rest periods are used with challenging weight. The idea is that as you finish a set, you feel as if only one to two more good form reps are possible.
The Turkish get-up and carries I try to do at least once a week. I damaged my shoulder a few years ago and as a result of improper healing (I was not yet knowledgeable about overtraining at the time) the joint is fairly weak. I like exercises that challenge shoulder stability and as a result help strength the joint; however, they must be done with planning.
1 exercise, 5 sets |
Reps/weight |
Reps/weight |
Reps/weight |
Reps/weight |
Reps/weight |
Parallel Squat |
6/115 |
6/125 |
6/130 |
6/130 |
4/135 |
3 exercise 5 sets |
Reps/weight |
Reps/weight |
Reps/weight |
Reps/weight |
Reps/weight |
Feet elevated glute bridge |
10/60 |
10/60 |
10/60 |
10/60 |
10/60 |
Pull ups |
2 unassisted, 4 with 18lb assist. |
2 unassisted, 4 with 18lb assist. |
2 unassisted, 4 with 18lb assist. |
2 unassisted, 4 with 18lb assist. |
2 unassisted, 4 with 18lb assist. |
Single Leg Shoulder Fly |
6/12.5 |
6/12.5 |
6/12.5 |
6/12.5 |
6/12.5 |
1 exercise, 3 sets |
Dist/weight |
Dist/weight |
Dist/weight |
Turkish Get-up to overhead carry |
1 on each arm/50 yards/20lbs |
50 yards/20lbs |
50 yards/20lbs |