This past Saturday, Sunday, and Monday I have had the pleasure of training in a utopian environment. It’s got everything one could want: free weights, kettlebells, chalk, bands, prowler, foam rollers, etc. – the most important advantage, however: NO distractions! No random athletes drifting in outside of team lift times to tell me about a class conflict half-way through my deadlift sets, no coaches dropping in to talk for 20-min half-way through my squat sets, and no interns telling me – in depth – about a new PR they just set half-way through my bench sets.
Yes, my very limited training time gets interrupted a lot. But, alas, I’ve uncovered the solution: training at SAPT during hours we’re closed! What a revelation! It’s been amazing, I can focus, and for the first time in quite a while have come up with ideas for exercises, modifications, and blog posts. I’ve even got the time to get in a proper warm-up and regular foam rolling.
Over the weekend I needed to do a incline chest press and settled on the Alternating KB Pinch Incline Chest Press with the “rest” position at the top. I’m not claiming this as a new movement, it’s definitely not, but I thought it was post-worthy as it is a bit rare and will crush your grip, force some excellent scapular stabilization, and – lastly – work great as a pressing movement:
***It may not be an original exercise, but I’m certain this is the first video demonstration for this exercise performed by a pregnant woman. Remember, Strong Girls Win!
Our Graduate Assistant at Mason, John, has been doing Wendler’s 5/3/1 program and talking about it… a bunch! So, you know how if someone talks about something enough… like how great their Snuggie is that you suddenly want one? That’s what happened here. I’ve been hearing people talk about 5/3/1 for years and finally decided to try it myself. Here’s what I’ve been up to for the last few weeks:
|x21 Weeks||x22 Weeks||x23 Weeks|
|Week 1||Week 2||Week 3|
|Military Press||Military Press||Military Press|
|BW Dips 5×15||BW Dips 5×15||Chins||5×10|
|Rev Lat Pull||5×10||Rev Lat Pull||5×10||BB Row||5×10|
|Chins x22||Chins x23|
|Prowler x23 trips|
|Leg Press||5×10||Leg Press||5×10||Side Lunge||5×10|
|Slider Leg Curls||5×10||Slider Leg Curls||5×10||GHR||5×10|
|Plank Leg Raise||5×10||Plank Leg Raise||5×10||Plank Leg Raise||5×10|
|Chins x21||Chins x22||Chins x23|
|Prowler x21 trips||Prowler x22 trips|
|Incline DB Press||5×10||Incline DB Press||5×10||Incline DB Press||5×10|
|Inv Row||10×10||Inv Row||10×10||Inv Row||10×10|
|Chins x20+||Chins x22||Chins x23|
|Prowler x23 trips|
|30-min Steady State|
|BB GM||5×10||BB GM||5×10||BB GM||5×10|
|OH Stepback Lunge||5×10||Lateral Stepdown||5×10||SL Squat||5×10|
|Alt Hang Leg Raise||5×10||Alt Hang Leg Raise||5×10||Alt Hang Leg Raise||5×10|
|Chins x21||Chins x22||6,6,6,4||Chins x23|
|Prowler x21 trips||Prowler x22|
|Farmer’s Walk x10|
A couple things worth noting: I do chinups every training day and get in at least the number of weeks pregnant I am – same deal with the Prowler: trips are decided by weeks. This approach has worked pretty well – I basically will knock out two trips after every single set. That usually takes the entire workout. In a few more weeks I’ll have to start doing three trips after each set and that will suck.
Regardless, I feel so much stronger overall than I did with Arabella, so I’m confident this approach will get me through month 9 feeling fantastic.