Big Lifts Circuits

Week 5 is just about complete which puts me half-way through my stepping it up programme. This week I have continued the circuit training/crossfit style works out that have now become the staple of my training. I have incorporated a new workout I am dubbing the ‘Big Lifts’ circuit this week. So far I have done it twice and each time it has only taken me approximately 20 minutes to complete but has proved to be intense enough that it felt like enough. It’s fairly straight forward and goes like this:

Warm up

Deadlift, 3 sets, 12 reps
(http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html)
Wide Grip Pull Ups, 3 sets, 12 reps
(http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullup.html)
Bench Press, 3 sets, 12 reps
(http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html)
Clean & Jerk, 3 sets, 12 reps
(http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html)

30 seconds skipping between each sets, exercise to be complete non-stop and consecutively.

I’m going to build up to doing two circuits of this, then possibly three, but this week I found it intense enough that one sufficed. As it didn’t take too long though I added some cardio afterwards, in this case 5 minutes brisk walk on the treadmill increasing the incline 1% every 30 seconds. Then five minutes jogging also increasing the incline 1% every 30 seconds, then once the maximum incline was reached (15% in this case), brisk walk at that incline for five more minutes. My legs were screaming!

Last night I was looking at some pictures to chart any progress I have made since beginning this programme. I’ll admit although I have made some ‘mirror’ gains; they are probably not as drastic as I had hoped. I’ve also put on a few pounds of weight, but this must be muscle as I’ve certainly not gone up any waist sizes or anything (he tells himself!). Maybe I was expecting too much, maybe it’s just that last bit of belly fat that’s always the hardest to shift, maybe I’m missing something. I’m still motivated and my fitness level is certainly improving, so if nothing else my conditioning is improving. I’m not resting on any laurels though, I’m still only half way there and I want to start ramping it up more for the second half of this programme. I’m determined now to start breaking some PBs, increasing the intensity and frequency of my circuits and shredding some more body fat. At the end of the day, I’m only competing against myself, but I’m my own greatest rival, my own biggest challenger and my only barrier to glory.

20131018-072247.jpg

I’m back at the ‘Zoo this afternoon for Cpt. Crofts’ ‘Zoo Core’ workout, which I initially thought would be one of his more ‘easier’ sessions, but if experience has taught me anything, Crofty does not do easy in any way, shape or form. Can’t wait…

In other news, I’d like to point you towards this excellent website: http://www.exrx.net/WeightTraining/Instructions.html

I’ve used it for a few years now and I’ve not found a better website for explaining the many different weight training exercises and their variants. Its definitely worth a look if you’re beginning weight/resistance training, wanting to try some new exercises or simply want to check you form.

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