So I finally got round to starting weight training as I mentioned in the main fitness thread a few weeks back. Had a bunch of games and my training buddy was unavailable so I started a little later than planned.
First "proper" session last night. Lasted an hour but realistically took 30 mins as we were alternating between lifts.
Warmup
Shoulder dislocates/mobility routine. Hips and glutes mobility.
Squat:
10x 25kg
10x 35kg
7x 45kg
6x 50kg
Deadlift:
10x 45kg
10x 55kg
7x 65kg
7x 75kg
Bench:
5x 35kg
2x 40kg -failed on 3rd
2x 40kg -failed on 3rd
Overhead Press:
7x bar (15kg)
5x 20kg
6x 20kg - was fuming and wanted to try again so struggled on to get the last one up.
Did some more shoulder, hips and glutes work as per warmup to loosen out a little. Much happier than my first attempt a couple of weeks ago. Can definitely go heavier on the squat and deadlift, my mate just said to pace myself initially and work on getting the lifts down. Hands are pretty beaten up from hurling so lost grip on the 75kg, used straps and started again with no problem.
I feel like I had a hangover this morning. Shoulders, back (mostly), glutes, legs, you name it. Definitely a shock to the body. Also happy that I have less problems with external rotation on my arms, a lot easier to grip the bar for squats. Great to see it pay off in a couple of weeks of shoulder work.
Going to set some goals soon and jump fully into starting strength from next week on. I'll be supplementing my bench and overhead press with plenty of dips and pushup variations too as its badly lagging. Have a pull up bar somewhere too, so I'll dig that out and incorporate it in my routines.
Should be great craic trying to drag my arse through hurling training tonight. Thankfully its a slightly lighter session than normal as our club has white collar boxing this weekend.
First "proper" session last night. Lasted an hour but realistically took 30 mins as we were alternating between lifts.
Warmup
Shoulder dislocates/mobility routine. Hips and glutes mobility.
Squat:
10x 25kg
10x 35kg
7x 45kg
6x 50kg
Deadlift:
10x 45kg
10x 55kg
7x 65kg
7x 75kg
Bench:
5x 35kg
2x 40kg -failed on 3rd
2x 40kg -failed on 3rd
Overhead Press:
7x bar (15kg)
5x 20kg
6x 20kg - was fuming and wanted to try again so struggled on to get the last one up.
Did some more shoulder, hips and glutes work as per warmup to loosen out a little. Much happier than my first attempt a couple of weeks ago. Can definitely go heavier on the squat and deadlift, my mate just said to pace myself initially and work on getting the lifts down. Hands are pretty beaten up from hurling so lost grip on the 75kg, used straps and started again with no problem.
I feel like I had a hangover this morning. Shoulders, back (mostly), glutes, legs, you name it. Definitely a shock to the body. Also happy that I have less problems with external rotation on my arms, a lot easier to grip the bar for squats. Great to see it pay off in a couple of weeks of shoulder work.
Going to set some goals soon and jump fully into starting strength from next week on. I'll be supplementing my bench and overhead press with plenty of dips and pushup variations too as its badly lagging. Have a pull up bar somewhere too, so I'll dig that out and incorporate it in my routines.
Should be great craic trying to drag my arse through hurling training tonight. Thankfully its a slightly lighter session than normal as our club has white collar boxing this weekend.
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