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The Pete Plan blog

Archive for December 6th, 2010

Monday 2 – Weights

Posted by thepeteplan on December 6, 2010

This will generally be a Tuesday afternoon session, but as I did the first core interval session of the week yesterday I brought forward my first weights session to today. The introduction of weights into my overall training regime will be more of a long term project (so that I don’t try to push it too hard too soon), although I’m sure I will also get some early benefit in the run up to Boston.

I am focussing this weights routine on 3 core compound exercises – cleans, bench press and (following advice) squats. If people think I should be doing deadlifts, as originally planned, either as well as or instead of the squats let me know.

Today was really about trying to judge what sort of weight to do for the exercises, and trying to find a few more useful exercises to make a good 30mins weights routine to do on a weekly (bi-weekly?) basis. Here is the routine from today:

  1. Cleans = Bar + 30kg = 3 sets of 8 reps
  2. Bench press = Bar + 30kg = 3 sets of 10 reps
  3. Squats = Bar + 30kg = 3 sets of 8 reps
  4. Barbell row = Bar + 30kg = 3 sets of 10 reps
  5. Leg press = 70kg = 3 sets of 8 reps
  6. Cable row = 40kg = 3 sets of 8 reps
  7. Bicep curls = 18kg dumbbells = 3 sets of 8 reps

The two exercises that I noted in my training diary that I should do heavier next time are the bench press and the leg press, all the rest seemed a good level to begin on for the first 3 weeks. The squats I could do a fair bit heavier but two things put me off – firstly the impact on the erging for the next two days, and secondly that the gym has no squat rack, so I will be limited to what I can easily clean, then press to behind me head in order to first get into a position to squat from.

I say “Bar +” on the weight exercises, as I don’t think the bars in the gym are proper 20kg olympic bars, they feel a little lighter, perhaps 15kg or so. I will try to remember to stand on the scales with the bar to find out next time I’m in the gym.

Any comments or suggestions? Is this a reasonable mix of exercises to work from in the beginning?

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Monday 1 – Steady endurance

Posted by thepeteplan on December 6, 2010

3 x 20mins / 5min rest on rowpro:

5175m / 1:55.9 / 20
5184m / 1:55.7 / 20
5213m / 1:55.1 / 20

If nothing else doing these longer endurance sets in the mornings will burn a few extra calories. A faster set than yesterday as my body starts to get used to the low stroke rate, but still a nice comfortable aerobic effort.

Some weight training this afternoon to try to sort out a once or twice a week weights routine at the gym.

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