As you may already know, I've started powerlifting on a ten workout cycle. In other words I progressively add 5 lbs to each workout for ten workouts. Then at the end of the cycle I rest for a few days and when I start my next cycle I increase my first workout in the cycle by 20 lbs from the first workout of the last cycle. I lift and hit the bag 5 days a week, and on Saturday and Sunday I do some push-ups, and sprints (at least I'm going to start, I've been lazy).
At the beginning of this cycle I tested to see what I could bench and deadlift. I figure my bench was about 155 and my deadlift was about 225. This morning I pulled 215 no problem for a set of 5, and I put up 160 for a set of 5. I'm sure my improvements are due to the fact that I'm performing the same lifts every day and as I grow more familiar with them my technique improves. I'm getting close to not being able to do a set of 5 for my bench press, so I know I'm almost at my limit. My deadlift however is another story, my technique has improved just over the last week or so, and I think I could easily deadlift a 1 rep max of 250-275, but I'm not going to test it because I don't want to hurt myself. slow and steady, that's my style.
Circuit Training
For those who may not know, circuit training is usually comprised of 3 or more explosive exercises without breaks in between exercise. For example, I usually do a 3 minutes for each exercise in this order: burpee's, push-ups, burpee's, sit-ups, burpee's, and body weight squats.
You don't have to use the same exercises, or 3 minute intervals, but that should give a general idea for someone wanting to know about circuit training.
You don't have to use the same exercises, or 3 minute intervals, but that should give a general idea for someone wanting to know about circuit training.
Body weight training
I primarily do body weight exercises instead of weight lifting. They include: Push-ups, pull-ups, squats (many variations), dips, and crunches.
Of course there are more exercises than the ones named here, but I just wanted to give an idea.
Of course there are more exercises than the ones named here, but I just wanted to give an idea.
HIIT
High Intensive Interval Training... usually done by sprinting, but may be done with any "cardio" exercises.
First you warm up for a couple of minutes at an easy pace, then for 30 sec- 1 min go at maximum intensity, after that go back to the easy pace for a couple of minutes, repeat.
This type of exercising conditions your heart, increasing it's efficiency as it goes from a low heart rate to a high heart rate, and back down to a low one.
First you warm up for a couple of minutes at an easy pace, then for 30 sec- 1 min go at maximum intensity, after that go back to the easy pace for a couple of minutes, repeat.
This type of exercising conditions your heart, increasing it's efficiency as it goes from a low heart rate to a high heart rate, and back down to a low one.
Monday, March 24, 2008
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