BAck To it

Here was my exact workout yesterday after taking 9 days off from strength training over vacation.

When you’re first starting out, missing a week or two can be a big deal. It can really impact your training or throw off your routine.

When you’ve been training as long as I have though, a week off here or there isn’t really a big deal.

But just like a newbie, easing back is a smart play.

All together this took about 20 minutes. I was rushing to finish so I could mow the lawn.

I spend 3 minutes opening my hips with the box hip opener, and variations of the step to box.

The first part was pull ups and dips. I took the perfect amount of time off from pull ups where they felt amazing. A couple more days and that probably wouldn’t have been the case.

Ring dips on the other hand, I had not done for a while, so I spent a couple more minutes warming up my shoulders with the rings.

I settled on 4 sets of 5 pull ups and 3 dips. There were submaximal reps to ease back into it. I probably “could” have done 8 pull ups and dips each set, but I would regret that later.

After that I wanted to do something hard and fast to get the heart rate up.

This was a version of something I had some people at the gym try this yesterday.

4 sets:
30 sec air bike @ controlled sprint (not all out, but building steady for the 30 seconds)
3 sandbag shoulders (heavy, fast, explosive and athletic)
10 push ups (crank them out while on fire)
-rest 1-2 minutes-

All in all a great first workout back. Probably something heavier today, maybe some deadlifts, maybe some cleans, perhaps both.

—Justin Miner