“Beware the Ides of March”, huh? — hey, who says? Meh, maybe for Caesar, but not for me. I tested out my newly-purchased (yea Craig’s List!) weight vest today, and it worked swimmingly; a great addition to the ol’ weightlifting toolbox! Sorry to disappoint, Caesar.
I began today’s workout with an extended leg-centric warm-up, focusing on plenty of lateral lunges, “duck walks”, skip lunges, lunging “pick-ups”, and “Rockette” kicks. The reason for this is that following an extended fixie session (I biked for approximately 2-and-a-half hours on Saturday), my legs and hips become rather tight/immobile; the down-side of the human body, simple machine interface. The aforementioned exercises are a great way to loosen things back up. And speaking of warm-ups, Mike Young (of Athletic Lab) has a great warm-up primer out on DVD. Highly recommended stuff. Give him a shout over at HPC and see if he has any more “misprints” remaining — the DVD, cover and insert were mislabeled as a “sprint mechanics” DVD. High quality material at a much-reduced price.
Here’s how the meat of this morning’s workout shaped-up:
pistol squats: 15 lb DBs x 6 (each leg); 15 lb DBs + 30 lb vest x 5, 5, 4 (had to “spot” the right leg on each rep of last round)
elevated feet ring flyes: 30lb vest x 7, all rounds
single-leg deadlift (barbell): 135 x 6 (each leg); 135 + 30 lb vest x 6, 5, 5 (failed last round, left leg, at 3)
elevated feet ring flyes: 30lb vest x 7, all rounds
So, 4 total rounds — 4 sets of pistols and single-leg deads, and 8 total sets of ring flyes. Very little rest between movements. Elevated feet ring flyes beat the hell out of any kind flat-bench pressing motion, if you ask me. It’s a more natural flye/pressing motion for one thing, more shoulder-friendly (via easily-manipulated hand positioning), and the entire body is engaged throughout the duration of the movement (think “praying man” plank to the nth degree). Really, unless you’re a powerlifter, I really don’t see any need for a flat bench. Need to blast the tris, you say? Load-up a weight belt and hit dips — there is no better tri movement, in my opinion.
The right leg is slowly but surely catching up and getting back into the game. I think what I’m dealing with here is a sleepy gluteus medius. Identify the weakness, and correct it.
Tonight’s nosh (and tomorrow’s lunch): crock pot rabbit, and boiled & buttered beets. Yum!