JP Fitness Forums - Personal Training - View Single Post - Another NROL Log: Jamie's New Log of Lifting

jruck37 · 03-15-2007, 08:43 PM

New Rules of Lifting

Strength I: Workout A-3 3/15/07

Squats
Warm-up: 135x6, 155x4
Straight Sets: 195x6 +5 lbs, 235x1 +10 lbs, 205x6 +5 lbs, 245x1 +10 lbs, 135x12, 115x20 (Up to 180 second rest)

Superset
Bulgarian Split Squats 30x[15, 15, 15] each leg (0 sec) +10 lbs each set
Step-ups 60x[15, 15, 15] each leg (90 sec) +10 lbs each set

Back Extensions BW+20x[10, 10] +10 lbs (60 sec)

Swiss Ball Crunch BW+20x[10, 10] +20 lbs

Notes:

245x1 = 1RM on squats... I think. I looked back at my old logs and couldn't find anything higher.
I was nervous about increasing the squats, especially after playing ball the night before. I pushed through anyway and it was well worth it.
Same with the Superset, although that's still my least favorite part of this routine. In fact, it may be my least favorite part of any workout ever.

03-15-2007, 08:43 PM	#134 (permalink)
jruck37 Senior Member Join Date: Aug 2004 Location: Indianapolis Posts: 3,620 My Profile	New Rules of Lifting Strength I: Workout A-3 3/15/07 Squats Warm-up: 135x6, 155x4 Straight Sets: 195x6 +5 lbs, 235x1 +10 lbs, 205x6 +5 lbs, 245x1 +10 lbs, 135x12, 115x20 (Up to 180 second rest) Superset Bulgarian Split Squats 30x[15, 15, 15] each leg (0 sec) +10 lbs each set Step-ups 60x[15, 15, 15] each leg (90 sec) +10 lbs each set Back Extensions BW+20x[10, 10] +10 lbs (60 sec) Swiss Ball Crunch BW+20x[10, 10] +20 lbs Notes: 245x1 = 1RM on squats... I think. I looked back at my old logs and couldn't find anything higher. I was nervous about increasing the squats, especially after playing ball the night before. I pushed through anyway and it was well worth it. Same with the Superset, although that's still my least favorite part of this routine. In fact, it may be my least favorite part of any workout ever. __________________ My NROL Log