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Tuesday, 30 March 2010

Strength Training and Deadlift

I wasn't planning on a strength workout today but after reading this on Ross Enamait's blog with my morning cuppa I decided I really wanted to do one! It's a great story about a 70 year old grandmother who can bench press 188 pounds/85.2 kg and deadlift 288 pounds/130.6kg. I decided to try the deadlift for the first time, I went on the side of caution and lifted light 'cause it's easy to injure yourself deadlifting and I have a tempo run planned for tomorrow which I don't want to be too sore for.

I left out the weighted lungess but did the rest of my strength workout as usual, I've been seeing good results doing this strength routine once a week, proof that you don't have to do masses of sets or lift really frequently to see improvements. I'm going to post the weights I used the first time I did this workout and the weights I used now to show the comparison. It would not be ideal if I were just training for strength but I have to fit it in around boxing and running and make all the types of training I want to do work together, I wouldn't have the time to strength train three times a week and I'm guessing I'm not the only one out there who cannot strength train that frequently so I just want to show people that it's possible to see improvements without huge amounts of time dedicated to strength work.

My first deadlift.

Todays workout 30/03/10
Barbell Deadlift 30kg 2 x 6
Dumbell Clean and Press 10kg 1 x 5, 1 x 4 (last time I could only do 1 x 2 and 1 x 1 with 10kg yay!)

Dumbell Bent Over Row 15kg 2 x 8
Dumbell Bench Press 10kg 2 x 5
Dumbell Curl 7.5kg 1 x 2 then 7kg 2 x 6 (amazing what difference .5kg can make!)
Barbell Wrist Curls 22kg 40 reps (I wondered why I couldn't get to 50 then I realised I'd misread my own handwriting and add 2kg by mistake...didn't feel so bad when I realised that)
Barbell Reverse Wrist Curls 11kg 40 reps
Neck Curls 10kg 40 reps

DB clean and press (2x8) 7.5kg +2.5kg
DB bent over row (1x8, 1x6) 12.5kg +2.5kg
DB bench press (1x6, 1x8) 6kg +4 kg
DB lunges (2x12) 22kg +3kg
DB curls (1x6) 6kg, (1x8) 5kg +2-2.5kg
BB wrist curls (1x10) 20kg, (1x40) 17.5kg +4.5kg
BB reverse wrist curls (1x50) 10kg +1kg

So I've made improvements in every area doing it at best once a week sometimes I don't do a strength workout, I usually don't do one in backoff weeks, for example.

I can't wait to go running tomorrow, even though the weather forecast is awful, spring seems to have disappeared again, come back spring! I really wanted to go running today but I thought it was probably best to give my legs a day off since I'm supposed to be doing the runs on alternate days. Tomorrow I have a tempo run planned, 1 mile easy, 2 miles short tempo and 1 mile easy. Hope I don't regret trying the deadlift out!


  1. You're so tiny lifting so much weight! Great job!

  2. Brilliant improvements! I really notice the weight on bicep exercises, ow it burns! I'm not sure what a neck curl is, it sounds scary!

    Your "gym" looks a lot like mine by the way ;)

  3. Your inspiring me to try and workout using my Dads big 'hardcore' weights rather than my girly dumbells!

  4. great work. it's awesome that youre seeing such improvement! and thanks for the pictures of the deadlift: it's the one lift that i'm never quite sure i'm doing correctly. it just feels off to me

  5. I love deadlifts!! Boy they make you sore though, its great!
    You workout is awesome!

  6. Hey! I tried to comment yesterday and it wasn't for having it. Not sure what was wrong!I'm so impressed by the deadlift- looking forward to seeing if you're sore tomorrow. Hope not! Also hope the weather improves in time for your run!

  7. Awesome job on the deadlifts! They're such a good exercise but I can never do them properly (always arch my back)! GAH! Looks like you're rocking it though - keep it up :).

    Thanks for the comment on my post, btw. Not rambly at all. It meant a lot.