How to deadlift 160lb in 36 hours.
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How to deadlift 160lb in 36 hours.
To answer your question: Yes. I did spend way too much time trying to think of the most clickbait title ever.
This one's about my attempts to find a fitness routine that works for me. I had a few criteria in the mind from previous attempts at personal fitness. I did jot down some notes on this and maybe I'll share that in the future.
Endorphins/Positive Hormones?
Affordable - I can't spend more this than rent
Practical/Universal - I don't want to learn how to lift on a specific machine
I want to learn a skill that improves some aspect of my everyday life without needing specific situations/equipment to be useful. Essentially: I don't want to learn to squat on a smith machine and then need a belt when I want to move a couch
Should be a workout that can be done alone
Flexible - If it doesn't fit conveniently in my schedule, then it's not getting done. Let's be real.
Efficient - In and Out in under an hour, no waiting for machines/ a class to start.
I found the 5x5 Stronglift Program. It was a perfect match. It met all my criteria:
All the information you need (philosophy, how-to videos, app, tips) is available online for free.
All exercises involve free weights: An Olympic Bar. Weights. Squat Rack. You're essentially picking up weights with your entire body. Everything gets strong: Your arms, your core, the skin on your palms.
You start with just the bar and go up 5lb everytime you lift successfully. If you do this right, you really don't have to worry about dropping the bar on your face. When you start, the empty bar is a struggle. By week two, you're surprising yourself with how light it feels.
A new gym opened on my way back from work. Now I gave a routine: Work → Gym → Home
Since all you need is a squat rack and most decent gyms have these in abundance, you should never have to wait for a machine to open up. 2 alternating sets of workout. 5 different exercises. Workout 3 times a week. I'm usually never in the gym for more than an hour.
and here are my results:
1 hour per session × 3 sessions per week × 12 weeks of training = 36 hours