Tuesday, January 3, 2006

Training: Regular Phase, Cycle 1, Day 4

A day late, things were nuts over the weekend. Pretty decent, although it seems there is also a consideration of conditioning over longer periods of time than a workout.
Warmup: front raises and side raises 2x15
Bench press
2x15 @ 45
2x3 @ 135
8x3 @ 185
speed OK, not as good as it was at 175.

Close grips
3x3@225 had more in me

3x8 @ 180

Face pull
3x9 @ 100

Band pressdown (single arm)
3x8 @ light band

Ext rotation
2x8 @ mini band

Workout time: 3:40- 4:30

Notes in the log: work capacity dying off, cumulative effect of week, not just single workouts. Need to keep up work on it.

Overall, this cycle is good. I didn't do a couple of key things that I need to keep up, namely conditioning work (treadmill, cardio of some sort), and I didn't get any odd lifts in. I have to keep up the mobility work, too. I am pleased with the overall week, though. Next cycle, I'll get the treadmill/cardio work in, as well as some unconventional stuff, and make sure I do dynamic/mobility warmups for lower body, and keep on stretching. I need to do a better job with upper body stretching, as well.

A note on the resolutionist rush: I think I have a solution to the inevitable crowding of he gym that happens every January and lasts 4-6 weeks. I'm trying to change my sleeping/working schedule so I start my work day early (7AM), and get to the gym by 3:30 or so. That gets me out by 5:30 at the latest, and I miss the rush. It also gives me my evening back, which lets me spend more quality time at home, enjoying the finer things. We'll see how it goes tomorrow.


Scott said...

Missing the resolutionist rush sounds good. Do you currently do any of your workouts at home?

Paul Stagg said...

No, not now, anyway. I live in the Fells Point section of Baltimore City, in a rowhouse (a townhouse). My house is 1600 square feet, and I don't have a basement. My wife has a treadmill and a bench and some wieghts set up in a third floor room, but nothing near what I'd need to effectively train at home.

I do occasionally get in an extra workout at home (stretching, band work, that sort of thing), but I don't do many of those workouts.

I like the gym atmosphere, and I think it's good for me to have to go somewhere to train. I also like to be around other lifters - even though I train alone, there are a number of powerlifters who train at my gym, so we can pick each others brains and help each other out.