My first bout with H.I.T... thoughts inside

[DJ Girevik]

Today, I did:

1 set of bench press, managed 13 reps of 135 (max is 180) before failure. Spotter helped me back up very slowly on failed rep.

2 sets of military press, 95 lbs (max is 125-130). About 15 reps the first time, but managed only 2 the second time.

1 set assisted chins, about 70 pounds on the other side. Only managed 7-10, because my upper body was taxed already. (max is my own bw, 230)

1 set of squats, managed only about 10 cuz my form failed, due to upper body being taxed. 205 lbs, max is around 270. Back isn't as strong as legs, so I'm going to eschew squats for awhile and focus on deadlifts and probably BB hacksquats too.

2 sets of deadlifts, didn't go quite to failure. Due to tension, my forearms were half taxed already (especially from the chins), so these MURDERED my forearms. Didn't work anything else very much. Managed about 25 reps with 198 lbs, and about 10 with 220 (stopped early cuz the class ended). (max is 319)

Lesson learned, next time deadlifts are the FIRST thing I'm doing so my forearms can keep up with the rest of my body. I like HIT a lot. Sore, but not too sore, in my arms and legs, with most of it being in my shoulders and forearms. Probably my most memorable workout ever. Final verdict: H.I.T. ME BABY, ONE MORE TIME! I have baseball camp in July, so the continued gripwork that I will get from deads, chins and tension should give my swing monster power.

I'm going to do high rep 16 lb kettlebell workouts on Wednesday (mostly keeping it to snatch routines), and one more H.I.T. day Friday (with Deads first!!!). From there I have four workout days next week so I'll plan accordingly.

 

[Shiftkey]

Lesson learned, next time deadlifts are the FIRST thing I'm doing

You might want to separate muscle groups into different days instead of doing so many the same day. Especially with HIT because it's so stressful on the body. You're going to overtrain if you do the same exercises every day or every other day - remember that you gain muscle with rest. Working out just tears up your muscles.

 

[DJ Girevik]

I considered that, but I'm seperating days into high intensity and low intensity, doing 1 or 2 HIT days per week, while keeping the rest to either kettlebell work or working on my form for the olympic lifts with relatively light weight.

 

[Soshyopathe]

Girevik, I always assumed you were a powerlifter by trade man. If this is so, then HIT is not for you. It's cool for bodybuilding, but not for explosive power.

 

[DJ Girevik]

I was a wannabe PL, but doing 5 rep PL routines, while neglecting kettlebells and BB endurance, has damaged my overall athleticism. I want to be more of an all around athlete, possibly a strong-man competitor if I can get myself strong enough and build enough endurance. Whether I gain size or not I don't care, although gaining muscle and losing fat is a bonus.

 

[wheelin&dealin]

Use straps if you don't want to work your forearms.

 

[DJ Girevik]

I DO want to work my forearms, I just want them not to be 2 miles behind the rest of my body. Anyways. soreness today is in my shoulders and lats the most.

 

[Soshyopathe]

you must split up your body parts per day if you insist on HITting.