PROGRESS SO FAR

Hey, this is Kevin Driscoll for The Rusting Barbell Blog Podcast.  A podcast about strength training; weight training; power lifting; Olympic lifting; book review and article review, all with a focus on functional training with barbells.  Please note, you should consult a professional regarding the exact mechanics and form of any exercise discussed.  Remember to always consult with your doctor, health care professional, personal trainer, or coach before starting any exercise routine or trying any exercise discussed in this podcast.  

Volume 5, Episode 8 – October 20^th, 2023 

Today’s topic: – Progress So Far

Interesting.  I think, after all of these years, I found a workout I can stick with.  Usually, I know by the third day because I’m already bored and have figured out the intensity was not sustainable.  

Earlier in the week I was all gung ho about barbell complex workouts.  I completed the standard one you see on all of the YouTube channels but modified it a little to:

10 pushups

10 Bent over row

5 deadlift

5 hang clean

5 push press

95 pounds 

5 minute on the minute

5 sets

At the end I was wiped and worried I simply would not be able to do that again.  I am still sore but feel encouraged. 

The next work out was a double kettlebell at 40 pounds.  Frankly, probably way too heavy.

1 minute EMOM

10 swings

5 clean and squat

10 swings

5 snatch

10 swings

5 over head squat

10 swings

5 push press

10 swings

5 clean and jerk

That was also extremely challenging.

Next up was 8 slam balls followed by 40 yard 135lb sled push 5 sets and then 8 slam balls followed by 40 yard 135lb sled pull 5 sets. 

The next one is heavy bag.

The final one is floor cleans for heavy weight.

So far, I am not losing interest.  I am just thinking I am going to have to back of some of the intensity so I can recover faster and not get frustrated because I picked something just too hard.  

Here are some ideas to either help you stick with the workout or distract you so you’re not paying attention and can make it through a tough workout without issue.

• Make your workouts shorter.  Do they really have to be 1 hour or more?  Think compound exercises when you can complete back to back exercises (push ups and then barbell row) that can increase your heart rate but cut down on the time spent in the gym.
• Pick a workout you’ll like.  There is no point to picking out exercises you hate to do.  Because you’ll either not do them, or get hurt because you’re not doing them correctly.
• Cut your main goals into smaller goals.  First of all, smaller goals, not in volume but in complexity, are easier to obtain and reaching these smaller goals gives you the motivation to go for the next one.  Second, if your personality is one that does not press on reaching for a goal when you are continuously not reaching it, a smaller goal might get you over the hump.
• Play music during your workout.  If you have a garage gym, you can play it out loud.  If you are in commercial gym, you will have to ear bud it.  
• Workout in the morning.  Preferably as early as you can.  I used to be able to get in the gym at 5:00am and back at home by 5:50am. There was no greater feeling than not having to think about it all day.     

Remember: consult your doctor and exercise professional prior to starting any workout or trying any exercises discussed in this podcast.  And certainly, don’t use any of my videos posted on Instagram as any example of how these movements should be performed properly and safely because, frankly, I don’t know what I’m doing myself.  

This is Kevin Driscoll for The Rusting Barbell Blog Podcast.