In yesterday’s post I talked about what I’m planning on doing for workouts now that I’ve finished the Triple Threat program. In case you missed it, I’m writing my own 8-week plan with 3 goals in mind. I want to get my 2x bodyweight deadlift (260#), increase isolated core work, and improve my hip flexibility.
Today is Thursday, which I have scheduled as a lower body lifting day. I have been using 200# for deadlift sets for the last couple of months, and now I’m ready to increase the weight to 215#. 5 sets of 5 reps is a good amount to start with when using a new weight. I hope to increase to 5 sets of 8 at 215# after a couple of weeks, but we’ll see how it goes. I’m going to time myself on this workout to see if I need to add additional sets to make my 40-minute goal next week. The deadlift sets are what will take up most of the time, since I will need to take 1-2 minutes of rest between each set to optimize my strength. I don’t mind resting for 30-45 seconds, but anything longer than that is very difficult for me to make myself do.
One thing I’m going to do differently for this workout is try a squat stance for my deadlifts. I read an article recently (I shared it on my Facebook page, some of you may have seen it), about the benefits of this stance since it supposedly gives you the advantage of both sumo and conventional deadlift stances. I naturally place my feet pretty wide for both squats and deadlifts, so I was already thinking about switching to sumo deadlifts before I saw the article. I’ll give the squat stance a try and let you know how it goes for me!
Here’s the workout:
- 5 minute warmup (foam roller + jump rope)
- 5x 5 215# deadlift
- 5x 8 weighted pistol squats
- 5x 10 weighted step-ups
- 3x 25 jump squats
- 3x 1 minute plank
- 5-10 minute foam roller/stretch
- additional stretching in the evening
Note: I started this post earlier today (Thursday) but got busy and ended up finishing it too late for me to work out. I’m going to do this workout first thing in the morning before a job interview, and then do a lighter upper body/cardio workout in the afternoon. I will write a blog post somewhere between activities tomorrow. Also be on the lookout for a special post, “10 Things You Should Never Say to a Fit Girl” this weekend.