Ever done sit-ups while you were loaded? January 21, 2008
Posted by hardly 100 of... for time, Bar, Kettlebell, Pushups, Row, Sit-ups
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It used to be, before signing up for my class and my current trainer, that I’d do sit-ups w/a load by getting a plate of a certain weight, and then lay down, and then put the weight on my chest, cross my arms, and then get to rolling on whatever the total rep count was.
Since then, I’ve learned another method that has a couple of advantages to it. In this method, you get a bar, lay down, and then hold the bar above your chest like you are about to do a bench press. At that point, just do a sit-up, like normal, and keep the bar up. The advantages seem to be that not only are you working our abs, but also your shoulders and back. Additionally, you can keep on adding weight so you can keep challenging yourself.
Warmup:
- 30 Squats
- 2x 30 One-armed swings @ 20 kg
- 30 push-ups
Workout:
- 2K Relay row, my leg was 500M: 1:33
- 100 Loaded Sit-ups @45 lbs: 8:36
- 50 Deadlifts @ 90 lbs
- 50 Russian Swings @ 28 kg
- 50 Pushups
Comments
Oooh.. I like the new way! That sounds tough! I’ll have to try that soon!
Cool, good luck with this!
When we originally started off w/loaded sit-ups, I think the loads were fairly moderate. Seems to me we all started w/heavy bars, as opposed to olympic bars for weightlifting, and they were somewhere around 10 lbs to 20 lbs range. We’ve since worked up from there, with the women tending be about 33 lbs, which is the approx. weight of an olympic bar for women.
My reco on this is if you can do 100 situps in about 7 minutes (not continuous reps, you can stop and take a break now and then), then give it a shot.
Tonights strength session with Tyler was done as a “keep the Heart rate up” circuit routine… if you weren’t lifting you needed to be on the bike or jumping rope. Among the arms, chest, and back work, I also ended up doing 60 decline crunches 20w/10lbs extra. As well as Drizzit’s killer ab workout, which is documented here.