I've been thinking the past week that I am not working as hard as I could be. I don't think I am totally wimping out, but I think that I need to take my training up to the next level. I'm not sure what its going to take for me to be satisfied that I am training at the proper intensity. Perhaps mapping out a workout plan for the next couple months will help. I don't know...
Today's workout:
3 rounds of 15 snatches on each arm, 15 clean and press, and 30 walking lunges holding the weight overhead in one arm (15 with one arm, 15 with the other). I used 30 lb dumbbells.
Then I did 10 pushups and felt a not-so-pleasant burning pain in my shoulders...well, more like on the top of the shoulders...or maybe on the top of the arm, where the shoulder muscles attach to the arm...eh, its difficult to describe exactly where it hurt. Anyway, it was weird, and I decided to hold off on the rest of my pushups until tomorrow.
Be strong!
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7 comments:
one thought about that:
you seem to do a lot of workouts for reps. That's not a bad thing, but maybe varying it up a bit could help the intensity factor:
15/15 intervals
no count, going until failure (doing only 1 or maybe 2 sets of each exercise)
as many as possible in one minute
drop down sets
that's all I can think of off the top of my head, but those are the workout types that most fry my muscles.
That's a good idea...although I realize now that I haven't really adequately described most of my workouts. Most of the workouts that are for reps (like yesterday's) are done as fast as possible, with no resting except when absolutely necessary. The crazy circuit I did on Saturday, with all upper body, I tried to go through with as little resting as possible. I keep thinking I should be doing higher reps or more sets, or I should be going faster, or I should use higher weight. I also find myself thinking that I should be doing more workouts. Like today, I should really run and work on my pushups and situps... Do that make sense?
Hmm. As I read the post, and the exchange, I want to revisit the question---what are you training for? If the answer is a balance between strength and endurance, you will need to keep that balance in the workouts. I've met multiple people who suspend training at the gym when they prepare for an endurance sport (triathlon or marathon) because the training---especially FIT---saps them. It is easy to get caught up in, even "addicted" to the sensation of high intensity workouts. I also want to add that taking it to the next level or kicking it up a notch needs to integrate form with power. So, if you are going to go for higher reps with more resistance, include a more challenging HEY series as part of the process. For example, you have hypermobility in your shoulders. I've seen you hyperextend your shoulders so that the position of your hand is actually behind your shoulder and your compensate for that displacement by pushing forward at the thoracic spine. It might feel like a very stable position, because the joint "locks" or collapses. Both snatches and the overhead carry would create this. So, I'm asking, what's the intention with the intensity? If you need the psychic burn, limit yourself to a once a week workout that really maxes your strength and endurance. The rest of the time, I would recommend working with the balance of strength training with interval training, and adding in an easy run at the end of the day. Or maybe, entering an actual competition for a sport that you like training for would bring you what you are after. You know I support your power!
What am I training for? What am I not training for? I want it all!!!!!
OK, seriously...right now, I am still training specifically for the physical fitness test. I need to make sure that I can pass it at any time. The past couple weeks, I think I have been focusing on what I can't do instead of what I can. For example, I'm not happy with cranking out 20 pushups in a row. I get mad at myself that its not 30.
So my reaction to that is to just train harder, but maybe what I need to do more is to refocus and do a little positive mental training. I am trying to maintain my endurance, but increase strength and speed. Last week I snatched a 20 kg for the first time...now I'm always thinking, what do I need to do to snatch the 24?
I will admitt that I have had a very difficult time doing HEY alone. I feel a little lost in that aspect, but I think writing down some HEY goals and reminders for myself will help. I have drifted towards my HEY being totally separate from my actual workout, so I think I will go back to using HEY before, during, and after my workout.
Burpees and BBG, both of your comments help a lot. I need a little refocusing, and it really helps to discuss it with you guys.
Why can't I type?
"Admitt"? "Do that make sense"?
(Shaking my head and rolling my eyes).
BBG is right on the money; going as fast as possible, or working out hard as you can, day after day, will overtrain you. And give yourself time between sets! You're making me tired just listening to you explain that circuit. Most body power workouts are meant to be done with at least 1:1 work to rest, if not more. That's why most of the workouts are done in partners. If you don't adhere to that, your muscles will find it hard to recover between sets enough to build properly. Once in awhile, going through as fast as possible is good too, though.
The goal to do 30 pushups is great. But be happy with 20, then slooowwwwly work toward 30. Climb the mountain, as Jon would say. Add a few reps each week (2 at the most). You can do pushups every day, but rarely do a maximum rep set. Do smaller sets of variations: slow, plyo, one arm, etc. Some days do larger sets of halfseys or knees. Do lots of incline plane holds, at the bottom and top of pushup position. Use weight some days, but rarely go to actual failure.
All of this is, of course, my humble opinion. From the girl who's currently too weak to do full pushups at all!
You're right. The little or no resting thing is from training with the Crossfit people down here. But you are absolutely right that I should mix things up a little more.
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