Today's workout was fantastic because there's just nothing like being coached on form. (Thank you to our resident Strength Coach, Brandon Schoeneck.) Doing an actual Deadlift from the floor was something I'd never done before. My Deadlifts before this had consisted of the so-called Straight Leg Deadlift and the Romanian Deadlift. After this run through, I'll probably keep with a couple of pulls from the floor on the days I do bilateral posterior chain work (hams, glutes, and lower back), but I'll concentrate on Romanian Deadlifts. I love love love RDLs (Romanian Deadlifts) because they work the glutes so well and because they just make more sense to me in terms of carry over into daily activity.
The central nervous system boost I got from the floor Deadlift was so intense that I got up the next morning and felt like a million bucks! I also had a ton of energy to teach my cardio/muscle/interval class that morning, which is not usually the case after a strong workout such as this. So, in a word, I am SOLD on central nervous system stimulating exercises like squats and deadlifts. Next week's lift to get coached on (I hope): Bench Press. Yes, I've benched (see workout below), but if this coaching session is like the others, it'll look like I've been playing with Tinker Toys by comparison to what I will be doing!!! Like one of my ladies said in class tonight: "This getting stronger stuff is so empowering!" Yup.
Warmup and Prehab: various
Core Training: Core Conditioning class. 30 min.
Strength Work:
1A- Sumo Squat: 1 x 8r x Universal Bar (45#), 2 x 50#, 1 x 60#, 1 x 65#.
1B- Seated Lat Pulldowns (w/handles): 1 x 8r x 27.5#; 1 x 8r x 35#; Bar pulldowns: 2 x 8r x 70#.
2A- Deadlift (NOT a full workout on this exercise today since it was done during a short coaching clinic): warmup set: 1x 3 x 65# followed by 1 x 4r x 85#; 1 x 3r x 95#; 1 x 2r x 105# (whoa!).
2B- 1B- Lateral Raise and External Rotation: 3 x 8r x 10# dumbbells.
3A- Bench Press: 1 x 8 x 45#, 1 x 8r x 55# (warmup); 3 x 8r x 65#
3B- High Cable Face Pull (kneeling): 5 x 10r x 22.5#
The central nervous system boost I got from the floor Deadlift was so intense that I got up the next morning and felt like a million bucks! I also had a ton of energy to teach my cardio/muscle/interval class that morning, which is not usually the case after a strong workout such as this. So, in a word, I am SOLD on central nervous system stimulating exercises like squats and deadlifts. Next week's lift to get coached on (I hope): Bench Press. Yes, I've benched (see workout below), but if this coaching session is like the others, it'll look like I've been playing with Tinker Toys by comparison to what I will be doing!!! Like one of my ladies said in class tonight: "This getting stronger stuff is so empowering!" Yup.
Warmup and Prehab: various
Core Training: Core Conditioning class. 30 min.
Strength Work:
1A- Sumo Squat: 1 x 8r x Universal Bar (45#), 2 x 50#, 1 x 60#, 1 x 65#.
1B- Seated Lat Pulldowns (w/handles): 1 x 8r x 27.5#; 1 x 8r x 35#; Bar pulldowns: 2 x 8r x 70#.
2A- Deadlift (NOT a full workout on this exercise today since it was done during a short coaching clinic): warmup set: 1x 3 x 65# followed by 1 x 4r x 85#; 1 x 3r x 95#; 1 x 2r x 105# (whoa!).
2B- 1B- Lateral Raise and External Rotation: 3 x 8r x 10# dumbbells.
3A- Bench Press: 1 x 8 x 45#, 1 x 8r x 55# (warmup); 3 x 8r x 65#
3B- High Cable Face Pull (kneeling): 5 x 10r x 22.5#
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