Training Update and Video from 14/01/12
For about a month now, I have only managed to make the gym once a week for my Heavy Lifting days. Part of the reason was that my SI Joint and hip pain was stopping me doing as many Back Squats, Heavy Reverse Lunges and Sumo Deadlifts. I know that once I am in the gym, I find it difficult to hold back and stop myself going too heavy. So, I have been avoiding the situation for a while.
Instead, I have been doing my home workouts and, while my gym-based Squat and Deadlift figures have fallen (due to my pain), my upper body training is getting better When I do Pull Ups and Dips at the gym, I do weighted ones – and, although I am only doing this once a week, I can see improvements all the time. In addition I switched to the Conventional Deadlift and have really been focusing on form rather than MAX weights. For a change, yesterday I thought I would start to do Deficit Deadlifts, to increase the ROM and thus help increase my MAX weight (eventually).
Another pain in the hole consideration I have to make these days, is my level of exhaustion. Work has been extremely stressful and extremely busy and this has affected my strength and energy levels more than I realised. Instead of training after work, I now try and go straight to bed and get a longer sleep. I think this added recovery is good for me right now.
Yesterday, I managed to get some footage of my training highlights (I posted it on Facebook already, but thought I’d do a little write-up too).
In addition to what you see in the video, I did another set of deficits (which I totally forgot about). I did 80kg x 3 reps. I also did some Front Squats. The Front Squats were so unimpressive that I only did 3 “light” sets before getting annoyed with my left hip ( ? internal rotators) tightness and gave up! My Deadlifts felt solid and my Chin-Ups and Dips felt totally Badass
I often find myself talking about my problems and difficulties, and while I know that can help people feel they are not alone in their struggles, I think it’s important to be able to recognise and celebrate WHEN WE DO A GOOD JOB! Not boastful, just happy at how far I have come. So this is what I am doing today
The Deficit DLs were new yesterday, so that was something good – my form was good and I was happy to stop at 90kg. Next time I will go for 80kg x 4 reps and 90kg x 3 singles.
Pull Ups (Chin Ups): This was a PR for reps. Last time I started with 5kg and managed a whopping 5 reps, but then only 1 rep with 7.5kg (due to fatigue). So on this occasion, I left out the 5kg and started with 7.5kg. Very happy with 3 sternum-to-bar-reps! After this I did one more set of Body Weight Chins x 6 reps – which is also pretty damn good.
Dips, oh beloved Dips – I totally rocked these (if I so say so myself) Achieving Repetition PRs on the first 2 sets and still managing to match my previous numbers with the 10kg plate. NICE!
After this I did 20 mins boring Cardio (yawn). Even though I tried not to let the “pot-belly” comment get to me … it has – so I am trying to be better behaved with my diet and a little cardio. I felt great after this session and am actually looking forward to doing Deficit Deadlifts again. And slowly build up my Squat strength again.
Although I have another workout filmed from Saturday, I thought I would share this little triumph with you, as it might help you all look POSITIVELY at your own progress; whether that is based on form, reps, or weight increases – have a little celebration today and let’s keep up the good work next week
Ciao for now!