The Psychology Of Fitness

Mindsets, Body Types and Everything In Between
Monday Workout ~ 5/16/11

Monday Workout ~ 5/16/11

One of my favorite things in the world is self-experimentation.  As such, I do the same with my workouts.

What this means is that I will try different methods at least one day of the week, or I’ll go through a cycle of workouts to see if they work for me.

Examples of this are German Volume Training, which is basically 10 sets of 10 at 60-65% of your 1RM on two antagonistic muscles.  What did the results yield from that experiment?  I was burnt out, bored, and saw no progress in terms of size or fat loss.  In other words, for me, it was a waste of time.

There are other shorter “experiments” I do also.  I’ve taken a number of supplements just to test them out – but never any “fat burners.”  I can’t handle coffee without feeling super jittery and my body starts to feel like it can’t keep my temperature within a normal range.  In other words, whenever I drink coffee, I get extremely cold.  No matter how hot it is.

With all of that said, this week I’ve been playing around with different Fat Loss methods.  Typically, Saturday is my “experimentation” workout.  I’ve never tried to do my one rep max with deadlifting and 3 weeks ago, I tried and got to 405.  415 – not so much.  That was a fun workout.

This weekend though, I had an experimentation workout planned.  But once I got to the gym, I realized there was NO WAY I would be completing that workout.  So this is what I did instead:

Barbell Cleans: 3 sets of 5

Front Squats supersetted with Back Squats

The first three sets were just sets of 5 with front squat and back squat.  The key for this with me was ensuring that I was reaching proper depth.  I can’t even describe the world of a difference that comes from doing a 1/2 squat to a full squat.  It’s just not nice.  Anyways, on the fourth set, I did 3 reps on the front squat, followed with 20 on the back squat.  I thought I was going to die.  Good times.

This was followed by circuit of three rounds of:
Standing Shoulder Press – 10, 10 and 8 reps – ramping up the weight on each set
High Pulls – Start on the ground with a KB and pull all the way up.  10 reps on each side
KB Swings – 20 reps
Dips – 10 reps

At this point, I was pretty beat up.  I finished with some single-armed Farmer’s Walks:

One set of 135 on a regular Barbell.

So the workout looked like this:

Barbell Cleans – 3 sets of 5

Front Squats supersetted with Back Squats – 3 sets of 5 and 5 reps.  Followed by one set of 3 and 20 reps.

3 rounds of the following movements done back to back with minimal rest in between:
Standing shoulder press – 10, 10 and 8 reps
KB High Pulls – 10 on each arm
KB Swings – 20 reps
Dips – 10 reps

Finisher:
Single-Armed Farmer’s Walk – 135 pounds (Which was a lot heavier than I was prepared for)

All I have to say is Good Times!

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