Today was the start of week 2 for my 5-3-1 Insanity program. Each week the approach to assistance exercises changes slightly. This week the wave is focused on getting big. This latest approach intrigued me on paper and even more so now that I've completed one workout.
Today's main exercise was the overhead press. The goal was 3 sets of 3 reps, with that final set taken to failure. After completing that, we were to take 50% of the max and do 5 more sets of overhead press for 10 reps. On paper, the weight seemed extremely low. In practice, it was quite easy to handle for the first 3 sets. On set 4, the difficulty began to increase at the 8th rep. My shoulders began to burn and the weight began to feel heavier. On the final set I could tell that I was working my shoulders very hard.
I can definitely see myself using this training approach a lot. I love the simplicity of it. I love how my shoulders feel 13 hours after the workout. It was a workout I will remember.
One thing I need to reexamine is the prescribed method for increasing the weight each week. I will do my research and speak about that in a later article.
Tonight will be a plyometric circuit Insanity style. I will keep my cardio separated by a minimum of 8 hours on those days that I am able. Please continue to follow my progress and watch my tweets on the subject using #531insanity. Follow me on Twitter @mikemahony