Surprising planks

This morning I did another round of My Little Workout #1.  I hit a 1RM PR on the bench press.  I tried for 5# more, twice, but no-go. 

The planks!  The planks surprised me.  It's been a long time since I've attempted 2 minute planks.  I sailed through them!  Well, ok, I was sweating by the end of the 2 minutes, but I wasn't really shaking or pleading for the time to be done.  Wow!

The rows were very tough.  One weird thing is that the paint or coating on the handle started rubbing off on my hands.  Strange.  Not flaking, just discoloring my hands.  I think I mis-stated my weight on the DB pullovers last time.  The DB was still as it was for that workout and it was set at 40#.  I don't think it had been touched since then, do now I know why they were tougher than I thought they should be last time!

I started reading a book I purchased on youth strength training.  It's geared toward physical education teachers, but I was curious.  One of the first interesting things is that they consider "weightlifting" to be Olympic weighlifting and "strength training" to simply be building strength by whatever method.  I actually prefer my way of thinking (of course) because I'm strength training BY lifting weights (weightlifting) but I could do it in other ways, like with bands, machines, bodyweight, etc.  They do, of course, feel that general strength is important for younger kids, which is great.

My Little Workout #1-3
1:25
Foam rolling and mobility work
A1   Bench Press - (warm-up 3/45#, 3/75#) 1/100#, 1/105#, 0/110# (2 tries)
A2   Plank - 3x120s
B1   1-arm DB Row - 3x6/side/60#
B2   DB Pullover - 3x8/40#
C1   BB Hip Thrust - (warm-up 5/45#) 8/100#, 8/105#, 8/110# (still lovin' the Hampton!)
C2   TGU - 3x3/side/20#KB

Good lift!

I got another good lift in today.  I'm still trying not to do anything that will aggravate my hip.  I've been without pain for a couple days.  That's nice.  I made some good progress today.  Plenty hard!  The bench press isn't going up as fast as I had hoped, but I still made progress, I think.

My Little Workout #1-2
Foam rolling and mobility work
A1   Bench Press - (warm-up 3/45#, 3/75#) 2/95#, 2x2/100#
A2   Plank - 3x90s
B1   1-arm DB Row - 3x8/side/55#
B2   DB Pullover - 3x8/35#
C1   BB Hip Thrust - (warm-up 3/45#) 8/95#, 2x8/100#
C2   TGU - 3x3/side/20#KB

Lots to report

I did workout some last week.  I'll post that later.

I had been feeling a little lost without a program to do that won't aggravate my hip.  So, last night I made up two workouts and decided on a schedule for the next two weeks.

Today's workout was based on the one in my last post.  I think in general it was ok for my hip.  If anything, the 1-arm DB rows might have triggered something.  I might have to sub those next time.  Maybe seated cable rows would be better.  All together it took 1:25.  I did put a few extra minutes into the foam rolling, but that seems long for what I did!

Here it is:

My Little Workout #1
Foam rolling and mobility work from Show and Go
A1   Bench Press - (warm-up 3/45#, 3/75#) 3/95#, 1/100#, 3/95#
A2   Plank - 3x60s
B1   1-arm DB Row - 3x8/side/50# (hip??)
B2   DB Pullover - 3x8/30#
C1   BB Hip Thrust - (warm-up 3/45#) 8/75#, 8/85#, 8/90#
C2   TGU - 3x3/side/20#KB
A little more foam rolling on the hip

Last week I was travelling for business.  I was driving, though, so I brought along a mini-gym!
Last Monday:
14 TGUs: 4L/4R/4L/4R with 20#KB then 3L/3R/3L/3R with 10#DB
Lunar Flow from YogaDownload.com

Last Tuesday:

Foam rolling and a little mobility
Circuit with 30 seconds at each station, 30 seconds rest between rounds, 30 minutes total.:
Walking lunges w/ two 10# DB
Push ups
KB swing (20#)
1-leg glute bridge (sometimes an iso hold on my left, weaker side)
Ab rollouts
Band sideways walks
 
15 TGUs/side in the PM without weight, a short yoga program
 
Last Wenesday:
16 TGUs, some with a 10# weight
 
Last Thursday:
foam rolling

Three rounds of:
TGUs (10#DB) 5/side,6/side,6/side
Plank (1min)
Goblet squat x10 (10#DB)
1-leg bridge iso hold 20s/side
These squats aggravated my hip big time.  Booo!