Getting through and getting done | 31 Aug 2012 Training

Getting through, or getting done?

Okay, so maybe not the greatest title. I was lifting today though and I was warming up some overhead work and I was wondering why I was bothering with it. After all, there are going to be exactly zero gains from pushing a 45 lb bar over my head, even for hundreds of reps. It simply will not transfer over to my pressing max. 

So I slapped on some 45s and started lifting. Not a work set, but it didn't feel like a warmup. It was odd, but good. I realized that much of my warmups were simply a "get through" activity. I do them, and that's nice, but they are of minimal importance overall. I can't remember anyone especially strong discussing the utility of warm up sets, or how their warm up made them strong. Almost everyone strong concedes to the idea of a warmup, and I'm not knocking that. I'm just saying let's not conflate useful and necessary. 

I ran down a list of things I'd rather just get through in my mind. See if you can add more.

• Foam rolling and mobility work in general especially when I'm not hurting
• Warmup sets
• Chalky protein shakes
• Family reunions
• In-class worksheets
• Anytime feelings are discussed in depth
• Lines at any place

See, these are things we don't really actively do- we just get through them. Endure for the little while, then we can do the fun thing. It's a spinoff of the Pareto Principle- 20% of the work produces 80% of the results. But if you completely cut out the other 80%, you're robbing yourself of a potential 20%, and who really wants to only ever be at 80%? Plus, especially in lifting, not doing the 80% has the potential to prevent you from hitting the best 20% you can. 

Now, it may seem like I'm saying two different things, but what I'm trying to get across is that the little things don't need to be mindfully done. Sometimes they can be cut out. But you should be initially aware of what you're doing and that it has purpose. If you can't tell someone a good reason why you're doing tri-setted bosu ball dumbbell kickbacks/high pulls/ chest flyes, maybe you shouldn't be doing them. If you are doing mobility work and you've never had a problem touching your butt to your heels, maybe you can do it every other day, or three times a week. 

Getting done though, that's the stuff you want to be perfect at. Strong sets, purposeful movements, and proper recovery are all big components of getting strong. These will slowly but surely add up over time. These are things that drive the results of what you do. Do them perfectly- maybe not with perfect form, but don't neglect doing these things. 

Anyway, I finally got back in them gym after almost a month off. It was great to be back.

Overhead pressing
Strict press- 45 x10, 135 x8, 185 x8, 205 x5
Push press- 225 x3, 245 x1

Shrugs
405 x10
495 x5
585 x3
675 x3
765 x3 (would have done more sets but forgot chalk)

Cable crunches
Spud long strap
130x 3 x15
supersetted with scapular pullups
bw x3 x6

And done.