ExRx.net

A good power workout- decided to do these once a week. The first exercise sorta sucked but I am trying to get acclimated to doing cleans. So I worked on what the site called "push press". Basically I think my wrists are too fragile to really attempt cleans at the moment. Here's what I did-

Push press (very light)

45 x 10
55 x 5
55 x 6

Barbell high pulls-

135 x 8
155 x 5
155 x 5

Dumbell low swings-

45 x 10
75 x 6

Glute bridges

155 x 6
155 x 7

Power push ups-

Regular push ups-10
BW x 5
BW x 6

Running day-

3 30-45 sec HIIT runs

A 5 min jog

about 45 mins of walking

Deadlifts-

155 x 10
275 x 5
275 x couple secs hold (collapsed early)

Bench-

135 x 10
210 x 4 (ughh this sucked)
205 x 7 sec hold

Pull ups-

BW x 5
BW x 5

DB shoulder press

40 x 10
60 x 5
60 x 5 sec hold

BB curls-

65 x 10
85 x 5
85 x 5 sec hold

From here on out I am never Isometric holding that much deadlift weight again. I'll train for endurance holding 135 or something instead- I've never had a muscle tighten up so much before.

About 7:30 min on punching bag and about 45 mins bike ride.

Power workout

Push press (light again)

45 x 10
45 x 8
65 x 7

Barbell High pulls-

135 x 8
165 x 6
165 x 6

Dumbbell Swings

60 x 10
100 x 5
60 x 8

Glute Bridge

165 x 5
165 x 6

Power pushups-

Regular x 10
Power x 6
Power x 5

4 HIIT run sessions of 30-45 secs each followed by a couple of normal jogs.

Looking at the symptoms of overtraining more in depth, I've definitely been constantly overtraining for a long period of time. I'm taking this week off and rethinking my training once I get back next week. I'll write more about this tomorrow as its getting late but felt the need to write this today at least.

So for the first tuesday in god knows how long, I didn't lift weights. I still exercised a bit (prolly 10 mins of lite punching bag and around a two mile walk). But nothin too intense. I think it was a combo of not eating enuff combined with lifting too much, and I am just taking a week off to recuperate. Just some light cardio stuff to keep me from drifting into forever laziness. I think I'll keep some cardio from here on out too. Nothing too intense- want this to be a recuperate week of course. I think next week when I get back into the swing of things I am going to have a new plan. Yes, I know I change frequently, but am just trying to figure out what works best for me. Seeing as how I don't want to overtrain, overreach, or push myself too far again (prolly the opposite of most on this board), I am going to take steps to prevent this. But when I take it back up next week- here's what I am going to do. I am going to stick with low volume training cause I feel I am making gains with it and I am satisfied with that. I am gonna do two strength and explosive workouts a week. There will also be one muscular endurance day, which I can't decide to do complexes or just light bodyweight stuff in my backyard (which sounds much more appealing honestly). The endurance day will be a full body day. I think muscular endurance is something I have been missing in my workouts, and will benefit me to have a day of it. Combined with the fact that I will only be doing 2-3 exercises per workout, with one set, I do not think I will overtrain very easily. I will be doing more aerobics, but I am going to hold off on intense interval training for the time being. Just 15-20 mins of moderate cardio a couple times a week. I will try to include swimming as one of these every week if possible, twice if I am lucky. So here's what my weightlifting will look like-

Tues-

Weight training leg day-

Deadlifts
Glute Bridges
Calf Raises

Thurs- Bodyweight Endurance day, followed by interval runs

Sat- Upper Body day

Bench
Shouler Press
One armed Row
Underhand chins

One day of sprints and HIIT swimming per week as well.


The endurance workout will be inbetween the two, as it will probably be every thurs- with one str workout being tues, and the other being sat. For the endurance, as said before, it would be a simple muscular endurance workout, with either barbell complexes or some sort of body weight stuff (push ups, bodyweight squats and lunges, jumping jacks, shoulder and tricep work with a board, bodyweight rows if I can find a suitable thing).

The other days I will fill with simple activites such as lesiure walks and hikes, playing a sport like tennis or volleyball, kicking my punching bag, rollerblading, biking, etc. Try to not do these as intense, as I don't want to get into overtrained conumdrum again!


Update-

30 min bike ride

Just some endurance stuff to get the heart pumping and a barefoot walk.

Been a little bit since I posted on here. But as I said, I'm giving up the weightroom for a little bit to focus more on bodyweight and plyometric type stuff...to help build up a little endurance. So I least did one set of the following-

Leg Swings (front to back and side to side)
Fire Hydrants
Reverse Lunges
Hip Thrusts
Step Ups
Jump ups
Jumping jacks
Mountain Climbers
Burpees
Planks
Leg Raises
Push ups
Dips
Isometric shoulder presses
Isometric Deadlifts
Pull ups
Bodyweight rows
Underhand pull ups
Climbs

and to make it really intense at the end...

Car pushes!

Just a plain old 30 min walk.

Just a hike today with some low paced work on the punchin bag downstairs.

The first workout in like two weeks-

Deadlift

135 x 10
185 x 8
225 x 8

Glute Bridge

135 x 7
135 x 7

Bench

135 x 10
185 x 8

Close grip underhand chins

BW x 5
BW x 7