Yesterday was the start of an increase in a lot of things. My white-board states a goal of increasing stress by increasing mileage and work done during my circuit training. 3 weeks ago I maxed out on push-ups, sit-ups and pull-ups. 3 days a week I would perform the circuit and yesterday I maxed out again to measure improvement. Here are my gains, needless to say I am very happy:
Area 3 weeks ago Yesterday
Push-ups 32 44
Sit-ups 40 70
Pull-ups (front "harder" way) 8 14
Pull-ups (back, "easier" way) didn't do it 12
I was also doing a combination of plyometrics/callistenics, about 10 of them, 30 seconds for each one, 2 sets. I have increased that to 40 seconds for each one and 3 full sets. I do that 3 times per week as part of my circuit.
In addition to that I do trunks (as we called them in high school), I think others call them planks. I was doing each position (7 of them) for 23 seconds each and 2 sets per circuit. Starting yesterday I did each position for 30 seconds and I did 3 sets. I will be doing 3 sets per circuit. Man, they are difficult. By the end my whole body is shaking. I didn't know if I was going to be able to do 3 full sets, but I kept telling myself that even if I didn't complete the set, I was going to at least start it, and I did, and I completed it. It was a small victory for me. The video below shows what trunks are, and also how I do my push-ups and sit-ups:
So I take my maxes, divide them in half, and then each time I do a circuit I do that half-max 3 times like this:
On Monday, Wednesday and Thursday, before I run I would do a set of plyos, a set of trunks, another set of plyos and another set of trunks, then the final set of plyos and the final set of trunks. Run. Then come back and do 7 pull-ups (front-"hard"), 22 push-ups, 6 pull-ups (back-"easy"), 35 sit-ups and do that 3 times in a row.
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