Jason’s Saturday Power Workout
Actually the title is a bit deceiving because when you think of power workouts you think of lifting heavy weights. Truth is I’m recovering from some lower back pain, as most of you know, and I just started doing light deadlifts again. This morning was actually my second time doing deadlifts in over three months. I love deadlifts and think they’re one of the best exercises you can do for overall strength and building muscle (not to mention increasing your heart rate). Deadlifts are gold in my opinion. However, I’m having to start back (no pun intended) with light weights, and I’m being extremely cautious. None the less, I’m happy to be doing deadlifts again!
After deads I went to throwing up a few heavy low rep sets of bench press on the Smith Machine. I typically don’t care for doing exercises on the Smith Machine but it seemed smart this morning as I did not have anyone there to spot me. My goal was not to burn my chest out. I simply want to push some heavy weight as I’m wanting to gain strength, and I only did bench press for chest (my regular chest workout was last Thursday).
Stiff Leg Deadlifts: 3 sets x 10 reps (these were considered warm up sets to prepare for deads)
Deadlifts: 4 sets x 8-10 reps
Bench Press (Smith Machine): 4 sets x 5 reps
Standing Leg Curls: 4 sets x 12-15 reps
Rope Crunches: 4 sets x 12 reps
I also need to reiterate that not only did I use lighter weights for deadlifts but I also did not train until failure on any sets. In fact, I didn’t come anywhere near failure. I’ll have an article up soon on ‘Deadlifts with Lower Back Problems/Pain’ (it will be named something like that…probably post it next week, so be sure to look for it). And for bench press I would normally do the 5 x 5 technique for a heavy bench day. But again, today wasn’t a high volume or high intensity day (I usually don’t train too hard on Saturdays, if at all, because I’ve already taxed my central nervous system enough during the week!).
I also like to do some extra work for hamstrings. You definitely work hams with stiff leg deadlifts and regular deadlifts but I wanted to hit them directly on one of the machines. After that, I finished out with some rope crunches and called it a day. I’ll probably take a walk later for cardio since it’s nice outside.
Train with Passion,