Workout Wednesdays: My Workout Plan, Spring 2016

March 30, 2016

I spent this past week at my MIL's, so I didn't get to workout like I usually do. My husband has some equipment, but most of it's too heavy for me still (for example, the smallest plates he has are 25lbs). We did some gardening and yard work for her while we were there, so I wasn't sitting around all day, but since I couldn't follow my program, this turned into a bit of a rest week.

I did, however, get to the gym today where I squatted 100lbs 3 times, deadlifted a little bit and ran a mile in 11 minutes, 12 seconds!

But instead of a proper Workout Wednesday, I thought I'd go over my current program. To make consistent progress, you can't just show up and "do this one move!" a few times despite what fitness glossies will tell you. Yes, it does get kind of boring doing the same exercises over and over again, and sometimes I do variations, but it's great to hit goals and have qualitative proof I'm getting stronger. So:

In a nutshell, I'm doing a linear progression upper-lower split.

Since I'm a beginner, I'm sticking to linear progression until I stall, which seems to already be happening on bench, (and maybe OHP? that's usually everyone's weakest lift so I don't feel like slow progress on that is necessarily stalling). I might switch to doing something like 5-3-1 for bench, but I'm honestly not sure if that makes sense because it's so little weight. 

But anyway, this is what my workout week looks like:

Day 1: Squat, Run, Hope to reintroduce classic deadlifting soon, sometimes do Romanian deadlifts. Foam roll & Leg Press for PT (physical therapy for IT band problems)
Day 2: Bench, Row, face pulls, Foam roll & Leg Press for PT
Day 3: Rest
Day 4: Squat, Run, same as Day 1. When I start DLing again I may have one day be heavy ("heavy") weight for squats and Romanian Deadlifts & form, and the other be volume, form or variations for squats and weight for DLs. Run, leg press, foam roll.
Day 5: Overhead Press, Dumbbell bench press, Lat Pull down, a few chin up attempts (I'm getting there! I swear I did a proper full range of motion one last week), face pulls. Leg Press & Foam Roll
Day 6: Rest
Day 7: Rest

Everyday I'm supposed to be doing my PT exercises, but I tend to leave the leg press one for gym days.

So why only cardio twice a week? Right now I have to leave at least two days between running (PT's orders). I think I can do other forms of cardio in between, but my upper days take much longer than my lower, and I often don't have time/have to prioritize other things (like work) over it. I've also been having problems with my ankles after running, and I wanted to talk to my PT about it before I start pushing them more.

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