lyorn (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
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lifting_heavy_things2012-02-07 11:52 pm
lyorn) wrote in lifting_heavy_things2012-02-07 11:52 pm
NRoLfW, finished stage 5
The low amount of repetitions, and my plan to focus on form caused a lot of up-and-downs in the weights I used. I found the line between "not a challenge" and "cannot do it in good form" often too narrow to navigate.
I did four sets where "3-4" was indicated.
Anyways, here's my final "acceptable form" weights (resp. times). I have lifted heavier weights in this stage, but felt that I was cutting corners by going only through a reduced range of motion.
Workout A
One armed dumbbell snatch: 14 kg (31 lbs)
Dumbbell single leg Romanian deadlift: 2*18 kg (2*40 lbs)
Barbell bent-over row: 32.5 kg (72 lbs)
Dumbbell single arm overhead squat: 6/12 kg (13/26 lbs)
Dumbbell incline bench press: 2*12 kg (2*26 lbs)
Reverse wood chop: 10kg (22 lbs)
Planks: 87 seconds.
Body Weight Matrix: Split this in four sets with 12 reps each instead of two with 24, a set took about 80 seconds.
Workout B
Barbell Romanian Deadlift/Bent-over Row: 32.5 kg (72 lbs)
Partial single-leg squat: 2*16 kg (2*35 lbs)
Wide-grip lat pulldown: 45 kg (99 lbs)
Back extension: 24 kg (53 lbs)
YTWL: 2*2 kg (2*4 lbs)
Swiss Ball Crunch/Hip Flex/Lateral Flex: Body weight
Prone Cobra: 122 seconds
Intervalls: on the treadmill, 1.9 km (1.18 miles) in 15 minutes.
Notes
In general, there was noticable progress from stage 3.
Least satisfying were the crunches and flexes. My back had hated them in Stage 3, to the degree that I had to go to the chiropractor to have it fixed, so I returned to the "basic" swiss ball crunch, swiss ball sideways crunch, and prone jackknife. And as even the tiniest added weight led to bad moves, I left it at bodyweight and did 3 sets with 15 reps.
Planks were most annoying. My best time was the very first time I did them. I suspect the comperatively good time came from not having gone for heavy weights the first time around. But they are getting better, if only by very small increments: Average time in Stage 3 was 60 seconds, in stage 5 it was 65.
YTWL quite suddenly went from 2*1 kg to 2*2.
Most satisfying were the one-armed dumbbell snatches and the incline bench presses. They were also the ones which gave me bruises: With the snatches, I managed to hit my wrist with the dumbbell on the way up. With the presses, I could really have used a spotter: I never managed four sets of four with the 12 kg, and the moment of fail always came quite suddenly.
Also satisfying were the intervalls, because they went a lot better than my experience with running would have suggested.
Back extension was limited by grip strength. Other than that, my grip strength seems to be adequate now.
And those were damned long workouts. I spend about two-and-a-half hours in the gym every time.
Nutrition-wise I have not managed to up daily protein intake in a significant way.
I'm going to put in a pause now where I will attempt to run 400 metres (1/4 mile) in under two minutes, and try out my deadlift (and maybe squat) one-rep max.
And then on to stage 6....
I did four sets where "3-4" was indicated.
Anyways, here's my final "acceptable form" weights (resp. times). I have lifted heavier weights in this stage, but felt that I was cutting corners by going only through a reduced range of motion.
Workout A
One armed dumbbell snatch: 14 kg (31 lbs)
Dumbbell single leg Romanian deadlift: 2*18 kg (2*40 lbs)
Barbell bent-over row: 32.5 kg (72 lbs)
Dumbbell single arm overhead squat: 6/12 kg (13/26 lbs)
Dumbbell incline bench press: 2*12 kg (2*26 lbs)
Reverse wood chop: 10kg (22 lbs)
Planks: 87 seconds.
Body Weight Matrix: Split this in four sets with 12 reps each instead of two with 24, a set took about 80 seconds.
Workout B
Barbell Romanian Deadlift/Bent-over Row: 32.5 kg (72 lbs)
Partial single-leg squat: 2*16 kg (2*35 lbs)
Wide-grip lat pulldown: 45 kg (99 lbs)
Back extension: 24 kg (53 lbs)
YTWL: 2*2 kg (2*4 lbs)
Swiss Ball Crunch/Hip Flex/Lateral Flex: Body weight
Prone Cobra: 122 seconds
Intervalls: on the treadmill, 1.9 km (1.18 miles) in 15 minutes.
Notes
In general, there was noticable progress from stage 3.
Least satisfying were the crunches and flexes. My back had hated them in Stage 3, to the degree that I had to go to the chiropractor to have it fixed, so I returned to the "basic" swiss ball crunch, swiss ball sideways crunch, and prone jackknife. And as even the tiniest added weight led to bad moves, I left it at bodyweight and did 3 sets with 15 reps.
Planks were most annoying. My best time was the very first time I did them. I suspect the comperatively good time came from not having gone for heavy weights the first time around. But they are getting better, if only by very small increments: Average time in Stage 3 was 60 seconds, in stage 5 it was 65.
YTWL quite suddenly went from 2*1 kg to 2*2.
Most satisfying were the one-armed dumbbell snatches and the incline bench presses. They were also the ones which gave me bruises: With the snatches, I managed to hit my wrist with the dumbbell on the way up. With the presses, I could really have used a spotter: I never managed four sets of four with the 12 kg, and the moment of fail always came quite suddenly.
Also satisfying were the intervalls, because they went a lot better than my experience with running would have suggested.
Back extension was limited by grip strength. Other than that, my grip strength seems to be adequate now.
And those were damned long workouts. I spend about two-and-a-half hours in the gym every time.
Nutrition-wise I have not managed to up daily protein intake in a significant way.
I'm going to put in a pause now where I will attempt to run 400 metres (1/4 mile) in under two minutes, and try out my deadlift (and maybe squat) one-rep max.
And then on to stage 6....
no subject
no subject
Considering these numbers, combined with my recent whining in this comm, I suspect I have body mechanics which are very well suited to lifting heavy things.
My challenge is to put that strength to other uses than lifting iron, hauling groceries and cat litter, and helping friends move -- though I am very happy to be able to do these things well!
(P.S.: Have subscribed to your journal. We share some fandoms. :-) )
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(Thanks for subscribing. I don't post very often, but I hope you'll like what you read there.)
no subject
I really liked the dumbbell snatches. I need to remember to do those again. My form on the first rep was always terrible, no matter what I did to warm up, but the rest were awesome.
I liked stage 6. Yay, pullups! (It was also much shorter. I went from 1.5-2hrs workouts to 30-45min ones, and that was also nice.)
no subject
Did you manage to get to a full pull-up or chin-up?
no subject