13 days…

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Problem:

Today was what I call an “endurance arm” day in my weightlifting routine. This basically means I do upper-body exercises, and I do high reps (usually between 15 and 30) of every exercise to build muscle endurance. The 225 lb bench press is one of the exercises I do on these days, and today I was only able to push out 20 reps. Now that isn’t horrible,  but it’s down about 4 to 5 reps from where I was a month ago.

This was pretty discouraging, and I have to admit that my already-low Friday motivation level was taken down another notch for the rest of the workout. But it’s not the end of the world. It’s a problem, so I did what I always do; I thought it out.

Possible causes:

  • My upper-body workouts have been less frequent/intense since I’ve finished rehab. I’ve been focusing more on my speed and lower-body explosion for the past 3 weeks.
  • I’ve put more emphasis on form and locking my arms out all the way when I bench. This makes the exercise harder and would lower my total reps.
  • I just had an off day. I didn’t have a big breakfast this morning, so my energy might be suffering.

Plan of action:

  • For the next week, dedicate my upper-body workouts to high-rep endurance chest exercises.
  • Lower my expectations. As before I was shooting for around 25 reps, I think 21 is a more appropriate goal now.
  • Don’t stress about it. Bench press will be one of the least important tests I do on April 7th.

 

That was a minor mental setback, but overall, preparation for the pro day has been going well. I’ve been pushing myself through some difficult self-inflicted workouts, and I feel much more explosive than I did 3 weeks ago.

The only hindrance has been this notoriously unpredictable Duluth weather. The turf is free of snow now, so I actually have a place to run and do drills, but it’s been so damn cold and windy the past week (15° wind chill today) that I’ve had to settle for running on the track in the field house. This is ok for straight-line sprints, but I haven’t been able to practice the various cone drills as much as I hoped. I think today I’m going to suck it up and run outside anyway. Who knows—it could be like this on April 7th, so I better be ready.

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~ by izikoosumohdum on March 25, 2011.

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