Tuesday, September 30, 2014

45 Minutes Strength Training

This is a little bit of a work in progress, I can come up with an onskates workout off the top my head and it generally works as expected; but lifting heavy is newish to me, so I didn't know what to expect. For one thing, I had to try out how much I could actually lift. Then I had originally planned a little circuit of deadlifts, pushups, and pullups; but then when I was actually doing the deadlifts, I didn't want to be interrupted. It was actually surprisingly satisfying putting on weights, picking them up, putting on more weights, and so on.

So I put the pushups and pullups as part of the warmup:

Warmup

Row 500m
Shoulder openers 10
Overhead squats 10
Step ups 10 L + 10 R
Side step ups 10 L + 10 R
Pullups with purple black bands 10
Pushups 10
Hip bridges 10

Lol I packed the purple bands because that's what Travis uses, but Travis weighs a bit more than me! Those bands almost shot me to Indiana.

Workout

Deadlifts
2 x 5 bar = 40#
1 x 3 bar + 5 = 50#
1 x 5 bar + 10 = 60#
----------------------------next time the above will be back squats
2 x 5 bar + 10 + 5 = 70#
1 x 3 bar + 10 + 10 = 80#
1 x 3 bar + 25 = 90#
1 x 3 bar + 25 + 5 = 100#
1 x 3 bar + 25 + 10 = 110#
1 x 3 bar + 25 + 10 + 5 = 120#
1 x 5 bar + 45 = 130#

Ha ha, my working set is what Travis and Nora warm up with. Keeps ya humble!

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