Deadlifts and Upper Body

Workin' Out

So. Happy.

I’ve been anticipating getting a chance to use my weights now that we brought them back from storage. Deadlifts. That’s all I’ve wanted to do.

So yesterday, I set up a pyramid style workout for Javin and I to do together. My mother in law had the babes for the afternoon and it gave us a perfect opportunity to workout together. Taking turns on the bar meant we got rest between reps and it all worked out great! We added weight at the same rate, until he actually upped me by a little, all thanks to my grip giving out.

Guess I need to work on that.

For me, pyramid workouts are fun. It allows you to get in high volume, but still challenge yourself as far as strength goes.

Here’s what we did:

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45lbs x 35 reps

65lbs x 30 reps

95lbs x 20 reps

115lbs x 20 reps

135lbs x 15 reps

155lbs x 6 reps (this is where my grip game out.)

135lbs x 13 reps

115lbs x 20 reps

95lbs x 20 reps

That’s a total of 179 deadlifts.

Obviously, the weight isn’t what I was once doing, but for not having weights to use in monnnthssss, I am happy with that outcome. And I’m a little sore today, so the stack did it’s job. What bothers me the most is that my legs, buns, and back didn’t fatigue. I could have added more weight if it wasn’t for my grip.

After these we did upper body. Which sucked, because I had to shake out my hands after every exercise. My forearms are sore and tired today.

Neutral db press x 12-15

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1 arm bo row x 12-15

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Kb curl x 12-15 each

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Plate high pull x 12-15

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3 sets

All in all, I feel the upper body workout today more than the deadlifts. That’s alright, my booty and legs will be getting in a lot of hikes this next week when we take our little family road trip.

At the end of the day, I am thankful my husband and I can enjoy these workouts together.

 

 

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Supplemental Workout to Running

Workin' Out

Here we are, the week of the Rogue Relay that my husband and I have been eager for now for over a year. Last year I would have liked to have been a part of a team, only, having our second child threw a wrench into training plans.

Not that our training plans actually went as planned this year.

–We bought a house, in which we still haven’t moved into.
–This winter was the rainiest I think I’ve ever experienced all my life.
–Schedule conflicts were challenging to say the least

But…we trained. 

I may not have gotten in as many runs as I would have liked, but the days I couldn’t leave the house because contractors were around, the weather was impossible, or the timing just didn’t seem to fit, I still worked out at home.

And here’s the thing…All runners should be cross-training anyways. 

My runs have never felt stronger than this last year, and I feel I owe that all to cross-training. Even after two babies in the last three years, and the ups and downs of pregnancies and childbirth, I came out faster and mentally stronger than I think I ever have been. Sure, I used to be able to run 10-16 miles DAILY, but that was when I WANTED to. The fact that I am able to get in only 1-2 runs a week and still blast out a challenging 8 miles in an hour, I am happy with that. I like the way I feel when I am lifting weights, and I like the way my body doesn’t feel like it’s breaking down after I workout. These days, it’s almost as though all my running in the past has taken a toll on every joint and after my runs, I ache. I have come to the conclusion that after this relay, I probably wont have the interest to run very often. Hiking, weighted workouts, and walks will do me just fine. I know I can stay in shape with that lifestyle.

Anywho, Javin and I put together a workout to supplement our runs we have coming up. We figured we should make it our last challenging workout so as we are not sore for the relay. We also wanted to work muscles that wouldn’t be used as much while running, or muscles that would help our running by limiting imbalances. 

Hamstrings: Most runners are quad dominant. (shoot, most people in general are) Both Javin and I both have experienced knee pain when our hamstrings get left out.

Arms: We initially wanted to hit only shoulders, but this evolved into arms overall. You use them to pump, which is kind of a big deal in running. Arms are important for counterbalance, bio-mechanics etc. 

Abs: Strong abs increase stability in your hips and pelvis during running. Your core affects your posture, which affects your speed and so on. 

We broke the workout up into muscle groups, and worked each muscle group individually before moving onto the next. This way, we could be sure we got the most of each exercise.

Hamstrings:

  1. Single leg RDL x 20 each leg
  2. Glute stretch Bridge into Bridge pulses x20 each leg + 20 pulses
  3. RDLs x 20

3 Sets

Arms:

  1. Equalizer dips (Assisted) x 15
  2. OH Band pulls x15
  3. Butterfly Raises x15

3 Sets

Abs:

  1. Plank with Glute lifts x 20
  2. V Chops x 20
  3. Plank Pointers into Reach throughs x15 each side
    (As Javin calls it, “The Extreme Plank!”)

3 Sets

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Single leg bridges with bridge pulses

 

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1 leg RDL

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RDL

t spine mobility1

Plank w/ Glute lifts

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V Chop

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Plank pointers with reach through

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OH Band pulls

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Butterfly raises

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Dips