Rest and Recovery Should Always Include Exercise and Today's Bench Press

Yesterday was a rest and recovery day. But it sucked! In an effort to stick to a two to three workout week, I am doing very little on days off.

This is not my typical schedule. I ate a lot, most of it healthy, but did not do any recovery exercise. By 8:30 I was ready to sleep! Now I get up a little early every day but this is ridiculous. So on off days I am going to do mobility workouts and maybe a light run/jog/bike or skating session. Take note people, just because you are trying a new routine, don't throw away the stuff that has been working.

For a look at the types of mobility drills I do, read these hubs:

http://hubpages.com/hub/Develop-Functional-Strength-Get-in-Touch-with-Your-Body

http://hubpages.com/hub/Fight-Flexiblility-Training-and-Bodyweight-Conditioning

Without yoga and joint exercises, plus some type of high intensity anaerobic intervals (think sprints,) all this powerlifting begins to make me feel like a slow tank. So that's the update. The next 4 weeks are still HIT centered, but I can't just sit around on the days I don't do it. Unless I can't get up...

So here is today's workout:

Joint rotations
Isometric pushup/plank holds
Rotating pushup holds

Bench Press: (1 continuous set to burnout)
Dumbbell floor press
Dumbbell roll backs on floor.

For the bench, I will probably use the strip/drop set method, taking plates off as fast as I can. When that fails, I will get on the floor and immediately begin doing dumbbell presses to failure, followed by tricep roll backs.

The actual results will be posted, along with a nutrition update, later today. Oh, and if you read my last post:  http://www.mosladder.com/2011/05/squat-workouts-post-exercise-recovery.html
you may be wondering how I felt the next day. The answer is sore, but not brutal sore. I walked just fine but would not have considered doing anything to engage those thighs. Until next time!

and I'm back with a full report!


So I unleashed the workout above on my body with some unintended changes. A couple of notes:

I did not do the warm-up of joint rotations, etc., as described above. Instead i opted for a bar only specific warm-up for 10-12+ reps to practice technique. This was probably a mistake. The brief bar warm-up didn't give me the confidence I needed to start out at a heavy weight. Something I wanted to do  since I would be dropping plates fast. The result was:

205# felt too heavy, dropped to:
185# x ~3
165#x3?
115#x 6?

 and then here's where I screwed up. Apparently I was pushing myself hard enough to forget to drop to 95# and then bar only, my original intention. You know, bench until there's nothing left. Whoops. Instead I threw myself on my back on the floor and did:

DB floor presses: 43# each x a few, at least 5, maybe more
and when those failed:

Pushups gripping the bar (which was now hanging 12 inches above the ground on the chains. Did a few until it was too hard to push up.

Then I sat for a few minutes deciding if I was done or not. Remember, I'm trying to stick to this HIT principle, and I am still ironing out the wrinkles in my garage gym. So instead of jumping into rollbacks, I sat there wondering if I should do something else for my chest. Ultimately I did:

Tricep DB rollbacks w/43# db for ~8-10
then dropped to 37# for maybe 6 reps.

Then I stood up and did about three more overhead triceps extensions.

That was it. As I get used to this protocol again, things will proceed with more smoothness, but for today, there it is.

What pissed me off initially was not being comfortable with 205# on the bench. A couple of factors might have contributed to this:

-I was on cinder blocks on my improvised bench press
-The warmup wasn't thorough enough
-I had eaten only a snack the entire morning; I usually have a decent meal before I workout.

Am I disappointed? Think this workout fell short? Hell no! Actually, the effort to push myself to absolute failure is making me work much harder than I have in a long time; at least on these exercises. It isn't 100 percent failure yet, but I'm enjoying this!

Incidentally this is also the first HIT style bench press/chest/tri workout. It will be interesting to see how I improve three or four days from now. but until then...

No comments: