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Lunchtime workout

  • 28-01-2015 3:03pm
    #1
    Deco99
    Registered Users, Registered Users 2 Posts: 1,642 ✭✭✭


    My main programme works around 3 days gym a week. Squat day, Bench day, Deadlift Day. Five a side on a thursday but will be adding in an evening doing stamina and speed work out on the pitch.

    Its handy to head to gym at lunch so i try cram as much as i can into 40 mins.
    Today was deadlift day. Anything particularly wrong with this?

    Warm up is stretches for back and hips, yogaesque stuff i've picked up, and limber 11.
    Engage leg muscles with stretch bands.
    Deadlift 4*8 with 1 minute between.
    Alternating between wide grip pull ups assisted by band and dips, 3*5 each
    Alternate between Box jumps and inverted rows using rings 3*8

    by alternate i mean straight between the two no breaks.


Comments

  • #2
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    What do you want to get out of the workout?


  • #3
    Deco99
    Registered Users, Registered Users 2 Posts: 1,642 ✭✭✭Deco99


    Alf Veedersane wrote: »
    What do you want to get out of the workout?

    General fitness number 1. I suppose its mainly a back session. Strength and power. To supplement on field performance, GAA.


  • #4
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    Deco99 wrote: »
    General fitness number 1. I suppose its mainly a back session. Strength and power. To supplement on field performance, GAA.

    For maximal strength you'd be staying in the 1-5 rep range and you'd have longer rests. Well, for deadlifts. 4 x 8 is more of a hypertrophy set/rep setup. And shortish rests fit with that.


  • #5
    Deco99
    Registered Users, Registered Users 2 Posts: 1,642 ✭✭✭Deco99


    Alf Veedersane wrote: »
    For maximal strength you'd be staying in the 1-5 rep range and you'd have longer rests. Well, for deadlifts. 4 x 8 is more of a hypertrophy set/rep setup. And shortish rests fit with that.

    How many sets? Would the same apply for bench and squat?


  • #6
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    Deco99 wrote: »
    How many sets? Would the same apply for bench and squat?

    Pretty much I just meant for deadlifts in relation to the other exercises you do.

    Muscular endurance would be a long the lines of 3 x 15-20

    Edit: 3 or 4 sets.


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