Yesterday I got to spend some time at the gym with my trainer and let me tell you… I. Am. HURTING.
I don’t get to do this very often since we live so far from each other, so it was nice to be able to go together rather than me briefing him on my workout like I do every other day. Gives me a chance to learn some new things and make sure I am doing all of my strength training correctly.
One of the biggest things he emphasized yesterday was to push myself to my limits. When I am on my own, I often think that I can’t do another rep, or that I’m not ready to add an extra 5-10lbs, but he continues to prove me wrong!
Much to my day-after-workout body’s displeasure…
I added 10lbs to my max weight for deadlifts. What I typically do is start with 30lbs and add weight with every set, eventually doing my final set with 50lbs. Yesterday, I started with 50lbs and focused on my form before upping to 60lbs.
I also added an extra 20lbs to my max squat weight, totaling to 115lbs if you include the weight of the bar. I hadn’t done squats in about a week and a half since we were giving my knee a little bit of a break. I was happy to find that it felt fine, even with more weight than I was used to on my shoulders. We alternated between regular squats and sumo squats. There were a few moments when I seriously thought that I couldn’t get my butt down there again and it was helpful knowing he was there to spot me incase I couldn’t make it. He was also in my ear saying “ONE MORE, ONE MORE!” Not seeming to have much of an option, down I went. This was brutal. BUT, they say squats are key to a great ass, so squat I shall!
He totally tricked me when we did the assisted pull-ups and dips. I usually do a 100lb assist and about 4 sets of 10-12. He told me that I needed to lose about 5-6lbs of assistance every week on my own but I hadn’t started doing that yet. So, since he was being the boss-man, yesterday was the day to drop a little bit. First I tried 90lbs assistance which of course was harder than I was used to, but not terrible. Then he wanted to drop a little more and said he was setting it to 85lbs. So, up and down I go — kind of. I only managed about 6 reps for both the pull-ups and dips. It was a struggle. In my head I was like DAMN, am I really that weak? Why is this so much harder if it’s only 5lbs less?? Turns out that sucker was playing with me and actually set it to 75lbs assistance to make a point that my body is capable of more than I think.
I also tried something completely new… bench pressing! Since it was my first time, I only did the barbell which weighs 45lbs. I clearly didn’t look as good as the chick to the left, but maybe one day I will be benching the barbell and some plates with ease like her. I actually liked it much more than I thought I would. If I am brave enough, I think I will try these on my own at some point this week.
In addition to the tough stuff, we did a handful of free weight lifts such as the Seated Arnold to make sure that I was doing them correctly. Turns out there are a good amount of workouts where I should actually be starting with heavier weights than I have been.
Overall I had an awesome exercise yesterday and I am bound to be feeling it for days. I have been waddling around like a little old lady. Ouuuch.