High Volume Strength Workout Jan 8th 2015
Workout Jan 8th 2015
I’m building a diary of my workouts here. I won’t upload each and every workout (that will be coming soon), but for now it’ll be a place where I share some of the gym work I’m doing. Today was a high volume strength workout.
I walked into an almost empty gym this morning – a welcome break from the new years resolution crowds we’ve been seeing lately…
I had plenty of time to train today so went for a high volume strength workout. It’s post Christmas, I’m fairly well recovered this week and had plenty of enthusiasm for a tough training session, so I used that motivation to get some serious work done!
High Volume Strength Workout
Warm up and cardio….
I started the high volume strength workout with some pretty intense cardio! Here’s the cardio element of the workout…
10 Kettlebell Swings, run forty yards (at 50% maximum pace), 9 Kettlebell Swings, run forty yards (at 50% maximum pace). I did this from 10 reps all the way down to 1.
After the swing/run combo, I did the same protocol but with push ups instead of swings.
This section took around 15 minutes alone.
Weight Training
I’ve been doing some Olympic Lifting recently – it’s a new area of weight training I’d like to learn and practice. Not to compete, more because I think it looks cool and it has some fantastic athletic crossover benefits. It’s also a good chance to work on volume, technique and strength in one go!
I wear these Adidas Power Perfect 2’s as shown below. They are fantastic and have really benefitted my lifting generally. I’ll write more about them in a post soon, but rest assured I love them. You can pick them up here if you are interested….
- 3 x 5 Cleans
- 3 x 4 Squat Clean and Press
- 3 x 5 Pull Ups
- 3 x 5 Incline Dumbbell Bench Press
- 3 x 6 Glute Ham Raise
I finished off with a lot of stretching – painful, deliberate and thorough stretching. I’m 32 now and mobility is getting more important. Like almost everyone, I’d neglected it for way too long and I’m now being punished for it!
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Always good to see the stretching tips – I am much older than you, and need to stretch more and more.
My years of sitting behind the wheel at 50,000 miles plus a year played havoc with my hip flexors and hamstrings.
But so many people with lower back pain, sciatica etc can benefit from stretching.
It’s no surprise that older people, who spend a lot of time in a chair, suffer more from sciatica in particular.
I’ve always stretched, but now I need to do more of it – getting old!