March 1, 2013 (22 weeks):
So the question of how I train is out there, and I thought I
would make one concise post about my current training regimen. I was still
building strength and power up until about week 14 or 15. I switched my ritual
lifts and cardiovascular training to more of a maintenance phase since then,
and I pretty much do the same thing every week.
Weekly Cardiovascular Training (more or less): 3 mile run in
the mornings (average of 6 days/week), .55 mile run before lifts, 30 minute lap
swim twice/week
Weekly Strength and Power Training: M/W/F (main lifts for
the week) Power Clean 40K x 3, 45K x 3, 50K x 3, 55K x 3, 3 x 60K x 3; Back
Squat 45lb x 5, 65lb x 5, 85lb x 5, 115lb x 5, 3 x 135lb x 5; Barbell Press
45lb x 5, 55lb x 5, 65lb x 5, 3 x 75lb x 5; Deadlift 50K x 5, 60K x 5, 70K x 5,
85K x 5; Chin-ups OR Pull-ups 5 sets x 6; Single Arm Row 4 x 5e @ 60lb/arm;
25lb Weighted Push-ups 4 x 5; KB Swings @ 24K 4 x 8. T/TH (Olympic lifting
technique lifts) Power Snatch 30K x 3, 35K x 3, 40K x 3, 45K x 3; Full Snatch 30K
x 3, 35K x 3, 40K x 3, 45K x 3, 6 x 50K x 1; Clean & Jerk 50K x 3, 3 x 55K
x 3, 6 x 60K x 1
Now, I am not the normal person nor am I a normal
weightlifter. The normal person is not used to this amount of training and
should not start doing this type of program while they are pregnant. For a
normal lifter this program actually seems a bit easy (especially the weights).
For me this is reduced volume and reduced intensity program all around (not
only in my cardio training but also in my Olympic lifting and strength
training) so for me this is an adequate program for now. I have had to point my
toes out more for my Deadlifts because my belly is starting to hit my legs at
the start. Also I reset my breath for every lift (every rep) for protection and so I don't reduce the amount of oxygen in my blood stream (a.k.a. to the baby) by much. Life will change again soon I’m sure, but for now this has been my routine
for over 7 weeks and it suits me well. The whole, “You shouldn’t be lifting
more than 25 pounds recommendation” truly does not apply here, but I guess I can understand someone's concern about my routine if you never knew what I did before I was pregnant.
Baby Sierra someday??
Baby Sierra someday??
I support you all the way! You know best what your body can handle and I know Sierra's well being is your first concern. Still I understand the overly cautious advice as serious lifters are rare and studies of lifting during pregnancy are scarce. For you though I think stopping your program would be a greater perturbation than continueing with the modifications you've made. That baby is in a mighty deep squat!
ReplyDeleteAwww, thank you my supportive husband!!! Baby's are naturally good at squatting, their biomechanics are great! Do you think we can get Sierra a little plastic barbell set too?!
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