AM: Usual battery of stretches.
PM: First session at DeFranco's Training.
Showed up a little early, so we just got started. I lucked out and no one else was at my session so it was just me and my trainer, John. He put me through the paces to see what my conditioning and strength is like.
* denotes a superset.
Rope Skips x 200 skips
Forward Sled Dragging: 2 laps around the building x ~75#, walking pace, belt around the waist, upright posture.
Bench Press - 10 x 45#, 5 x 95#, 3 x 115#, 3 x 135#, 1 x 155#, 1 x 165#
DB Bench Press (Neutral Grip) - 20 x (2*40#), 12 x (2*40#), 8 x (2*40)
Dead-Hang Chinups - 7, 6, 3
*Seated Row - 10 x 110# (couldn't touch my stomach with the handles), 10 x 100#, 10 x 100#
* Face Pulls - 15 x 30#, 15 x 30#, 15 x 30#.
Sledgehammer on the tire - 3 x 1 minute rounds.
All bench presses, DB bench presses, and chinups done with a command to lower and a command to press/pullup.
Afterwards I sat on the loading dock drinking water, and then mixed up a Muscle Milk/ON protein shake and drank that, then drove home and had another protein shake, fish oil caps, an orange, and a small apple. Felt totally spent, but wished I had the gas money to drive up to the MMA gym and train more.
Bench Press - having a spotter unrack, and spot for me (without touching the bar until I locked it out) made a huge difference. That 1 x 165# was hard but not as hard as it felt when I'd do them on my own.
Oh yeah, looking at my records, 165# for one rep is a PR. I'm projected to lift a bit more, but I never did 165# before.
DB Press - I liked these, and I felt really good on them. Did them as explosively as I could, which wasn't very fast.
Chinups - Eh, I was annoyed I couldn't do 8 on the first rep. Endurance goes the fastest. Felt slightly nauseous after the first set but I kept hammering them out. Missed a rep on the 2nd and 3rd set, just hanging there, unable to get my chin over but sooooo close.
Seated Rows - first time doing these, the first weight was too heavy and I didn't know how to rock back slightly on the initial pull to get my back into it. After the weight was lowered slightly and it was explained again I did much better.
Face Pulls - I love face pulls. Never did them before (except as a warmup with stretch bands) and I loved them. Felt awesome, and I could have done more.
Sledgehammer - my first two sets weren't good. Muscled them, no momentum, couldn't get the feet shifting down. After the second set I almost hit my asthma attack threshold so I needed extra rest, and I got dizzy and needed to sit down. But I got back up for the last set and did it on pure willpower. And momentum. No strength to hammer the tire hard, I had to do it with good body momentum and catching it on the rebound in order to accomplish it. Hearing that "last 20 seconds!" was like a dream and I gutted it out.
My biggest problems today were taking enough rest (John kept having to tell me to relax and wait), a little form issue from enthusiasm, and wiping the grin off my face. Oh, and dizziness and nausea during the sledgehammer drills. I had a great time. Having a spotter, having the right gear in the right places, and having your form checked and your weights chosen by an experienced trainer - it all makes the money I paid seem like a total bargain. I'll spend a lot on gas getting there but I'm already satisfied I made the right decision.
You can see from the workout it's really a lot like WS4SB as written, so it felt familiar and I didn't feel lost at all. But if I got this workout written out for me I'd never have done as well as I did doing it there, with supervision. I expect next time or the time after I'll have someone else there with me, so I won't get one-on-one training, but that's fine.
Next session, Wednesday afternoon! Booh-yah! I can't wait. I'd drive back right now if they told me to.
Last edited by pdellorto on Fri Aug 29, 2008 6:37 pm, edited 2 times in total.