Yesterday my day got a little messed up as two clients needed to change their session times. It meant I had to train between them rather than after. This meant I was a little more pushed for time than I normally I am. Instead of the normal 60mins I give myself for a session, I only had 45-50mins. However, I’ve just moved into a phase of Gironda’s 8×8, and for anyone who knows this style of training, you only have 30seconds rest between the sets, meaning the whole session can be done much faster than a normal 10-12reps with 60-90secs rest. What this does mean, though, is that much lighter weights than normal need to be lifted.
The session looked like this:
Warm-up: mobility and 3sets 10reps 3030 pull-ups.
- Seated cable row. 8sets, 8reps, 30secs rest. 3030
- Preacher EZ curl. 8sets, 8reps, 30secs rest. 3030
- Lat pull down. 8sets, 8reps, 30secs rest. 3030
- Dumbbell hammer preacher curl. 8sets, 8reps, 30secs rest. 3030
- Seated machine row. 8sets, 8reps, 30secs rest. 3030
The DOMS had already arrived this morning in the biceps and the lats are creeping in.
I really enjoy the 8×8 training with such light weights, slow controlled tempo and short rests. I’ve never been a fan of heavy weights: benching or curling a huge wieght has never impressed me, yet performing 100 slow and controlled press-ups or 25 slow and controlled chin-ups is for me a real test of endurance, both muscular and mental; as when that lactic burn kicks in it really does sting!
