Day 62: Strength (Gym Weights)

Status

Phase: 1 of 6
Week: 15 of 16
Week Cycle: 3 of 4 (Hard Intensity)

Workout

1. Core / [30sec] / All 1×10 unless stated
   1. Bridge 1min
   2. Side Bridge 1min
   3. Bridge Dip
   4. Bridged Leg Lifts
   5. Abductor Raise
   6. Scissors Kick
   7. Hip Bridge
   8. Quadruped
   9. Hip Extension
   10. Kickbacks
2. Weights B / [30 sec] / All 3×8 unless stated / 80% Power
   1. Clean (Olympic)
   2. Stationary 1 Leg (Olympic) 55kg all
   3. Bench Press (Olympic) 55kg all
   4. Hamstring (Machine) 105lbs all
   5. Shoulder Press (Dumbell) 4kg 6.25kg 6.25kg
   6. Sprint Arm Action (Dumbell)
   7. Abs front + back (Weights) Back 5kg all 12x, Front 20kg all 20x
   8. Lie + Leg pushout (Weights) 15kg all
3. Plyo B / [30sec] / All 2×8 unless stated
   1. Lower Body > Multiple Jump > Box
   2. Lower Body > Multiple Jump > Long
   3. Lower Body > Multiple Jump > Vertical
   4. Lower Body > Multiple Jump > Stairs
   5. Lower Body > Multiple Jump > Hurdle

Thoughts

Today my ‘rain dance’ worked it seems. I was at IKEA … going into the place, the weather was hot and sticky. Then I exited the place to find it was raining cat and dogs.

Well I truly love rainy days when I’m doing gym as there will be lesser people around.

And as expected, the gym has lesser users. So today I didn’t have to wait long to use the equipment.

Hmm the clean workout was kinda tough. Finally I moved from the short bar to the Olympic bar. It’s good to feel your hamstring being worked.

Sometimes people work too much on the quads and forget the ham. Try to balance it out, or you’ll have injury from the imbalance muscle structure when running.

Well I was truly sweating after the clean workout, and it was a cold room with the aircon blasting. That’s how ‘fun’ clean session was for me earlier.

I moved on to other areas of the workout. I increased the weights capacity by a notch today and my body responded well.

So far so good, with no injury or mishap today *touch wood*.

After that I moved to plyometrics. I don’t want to get my shoe wet doing plyo on the grass, plus it was still raining, so I did it on the stadium concrete grandstand area.

There was enough room to do the various plyo workouts. I reduced the sets as I’m doing on a hard ground. I don’t want my shin splints injury to return.

Looks like my shin is holding out well and I look forward to another training session tomorrow.