Last week I was invited to spend my morning training session with Ben Jane at Marjon Sports Centre, feeling equally nervous and excited I couldn’t wait to get going, previous to our session I was asked what I would usually train on a Friday, which is shoulders.
Shoulders for me at the moment involves the following; dumbbell shoulder press, dumbbell lateral raise, dumbbell front raise and dumbbell rear delt flys. So based on what I would usually do Ben proposed the following;
|Strength-power circuit; shoulders|
Seated partial shoulder press
30 sec rest between each exercise; 90s between sets;
|Metabolic finisher (mini-circuit)|
30-45 sec rest; repeat till dead (or maybe 3-5 times)
I was so excited that I couldn’t wait for the morning to arrive. We began with a few exercises that I hadn’t tried before and it took me a little while to get my head around them, as I don’t seem to naturally remember routines or combos very easily.
During the first part of the session I mentioned that I would love to have the courage to use the cage to squat instead of the Smith Machine, but training by myself and not having Craig with me I felt a little nervous trying this alone, so with someone else there I felt confident to give the cage a try.
It soon became apparent that I wasn’t squatting to full potential, I have always found it awkward to squat properly, for some reason it felt like my ankles would never let me go particularly low, but Ben was able to see what I was doing wrong and has shown me how to go about correcting it.
After seeing how I was originally squatting, I was told to sit on the edge of a block that was about chair height and told to try standing up from a seated position, easy enough I thought… but as much as my mind was telling me to stand up my body just wasn’t shifting. After a few attempts I was beginning to get somewhere, not far, but at least it was an improvement. I was able to stand up and then lower back down, stand up and lower again a couple of times without wobbling around too much, this technique felt pretty awkward but boy could I feel the effect it was having!
Once I had a fairly good understanding of the technique I was moved onto a lower block, this was just funny… lowering down without actually sitting down properly and trying to stand up again just wasn’t happening, no matter how hard I tried, I just I kept plonking straight down on my bum every time!
This is when I decided on my next goal, learning to squat properly and not only squat so that my thighs are parallel but I want to be able to squat as low as possible, something that to me will be a real challenge!
In order to show my progress I have decided to create a mini video diary, (a little weird maybe, but I’m trying to find different ways to make my blog more interesting!) hopefully there will be a noticeable difference with each video I post, you can view the videos on my ‘Perfecting the Squat‘ page.
Back to our routine, and I was most looking forward to trying the sled pulls and thought I’b be pretty good at them as I have always thought of myself as fairly strong… but oh my goodness was it exhausting!
Here’s a quick video of my last go at the sled pull, on the final return pull I felt as though I had nothing left in the tank and pulling that rope seemed like the hardest thing in the world!
The entire workout was completely different to my usual training pattern and by the end of it I was as red as a beetroot, my muscles were burning and I could already feel the aching beginning to set in, as the day went on I found it more and more difficult to get up from my desk and even to lift my arms!
It just goes to show that training doesn’t have to be quite so routine, and you can still hit the areas you usually do with just a little creativity!