“It is difficult to get a man to understand something when his salary depends on his not understanding it.”
Hmmm. I wonder if Upton was referring to mainstream obesity researchers when he said that? Just a fleeting thought.
Anyway… on to the subject at hand; last week’s workout compilation.
First off, notice the total rep ranges of each exercise in the following workouts. In following with my 25 for a Bigger Engine hypertrophy philosophy, I’ve tried to maintain within a 20-to-25 rep range in each exercise (time permitting). I can usually pull this off with a simple two exercise superset; thee or more exercises (i.e., a complex), though, means that most times I’ll have to sacrifice total reps to squeeze-in the extra movement. What’s more important, the inclusion of an added exercise, or achieving the total rep goal (20 to 25) on a fewer number of exercises? Well, like most things related to diet and fitness, it depends. And discussion on that topic would require a post in and of itself, so… let’s get on to the subject at hand, and leave that notion for another day.
Monday morning, YMCA
Just call me the juggle-meister, ‘cause it’s going to be one of those catch where catch can weeks. And away we go:
- Front Squat x 5
- BTN Push-Jerk x 5
- Single-Arm, Bent-Over DB Row x 5 (each arm)
I was able to get 1 semi-heavy round of this, then 4 rounds at my working weight. Total time, warm-up to shower, clocked-in at 45 minutes.
Wednesday morning, YMCA
This wound up being a pretty good “gut check” workout. I minimized the rest time between each set, and, let me tell you, I felt it toward the end.
- Front Barbell Push-Press x 5 (1st – 115, 2 thru 5 – 175)
- Clean Grip Low Pull from the floor x 5 (1st – 225, 2 thru 5 – 315)
- Weighted Dips x 5 (1st – 45, 2 thru 5 – 80)
The first round here was semi-heavy, followed by 4 subsequent rounds at working weight. The last of those 4 rounds was completed in a rest-pause fashion that looked like this:
- Front BB Push-Press: 3, 2, 2
- CG Low Pull: 2, 2, 3
- Weighted Dips: 3, 2, 2
This was a total body hammer. As an example of what I mean by “semi-heavy” and “working weight”, I’ve included the actual loading I used for this particular workout (in parentheses). I think of the semi-heavy round as a bridge between the warm up and the working sets.
Friday morning, YMCA
Went to bed way past my normal beddie-bye time Thursday night due to a late-running baseball game that wound up being the coldest baseball game I’ve ever endured. At least we came out on the winning end (6 and 0 thus far — woot!) In any event, I ended up with less time than normal to squeeze in a workout. This is how I managed it:
1. “Werner”-style, explosive muscle-ups from the floor x 5
2. Regular-Grip, Power Pull-ups x 6
3. Power Curls, from the floor x 5
I was able to get 3 rounds of this in before I ran out of time. I think I hit on this complex for approximately 25 minutes after my warm-up. Notice I’m still in a higher rep range here. Ideally, I would have opted for approximately 25 reps of each exercise – but “ideally” just ain’t what occurs, sometimes, so you do the best you can with what you’re given; lose the battle, win the war.
Saturday: A CrossFit-inspired, 10-minute quickie
I had a hella-lot going on Saturday; had to go into the office for a few hours, (which is not so bad in and of itself, but I still have that damn hour commute each way to deal with), re-stage the house for home-sale possibilities after a spate of inside painting (paint it in neutral colors, and the buyers will come – or so goes the theory), and run out to pick-up our month’s co-op order from Spring Run Market. I had the itch to do something strenuous, though – but what? Here’s the “what” that I came up with on the fly:
1. Body Weight Dips (done in the attic access opening of my house)
2. Platform Jump (on to a 30-inch-high table)
3. Ab Wheel roll-outs
I did this little routine in a 3-round, CrossFit-esq fashion of 21-15-9 repetitions. It took all of 9 minutes, left me feeling pretty jacked, and – most importantly – satiated that “itchy” need to “do something – anything — physical”