Strength I, Workout C-1
Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg
Work:
--deadlift (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 185lbs, 1 @ 225lbs, 6 @ 205lbs, 1 @ 245lbs, 12 @ 105lbs, 15 @ 95lbs
SUPERSET
--Romanian deadlift (3x8-10, 311, 0RI) - 10 @ 95lbs, 10 @ 95lbs, 10 @ 95lbs
--static lunge (3x8-10ea, 311, 90RI) - 10 @ BW, 10 @ BW, 10 @ BW
SUPERSET
--good morning (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
--reverse crunch variant (2x10, 222, 90RI) - 10 @ BW, 10 @ BW (on flat bench today)
Notes:
--I <3 deadlift day. I might be mistaken--and sad as it may be--but I think the 245lbs pull was a PR. Don't quote me on that. I just don't recall having done a formal 1RM test like this wave loading seems to favor.
--I know the two supersets look like I sandbagged a bit, but trust me, I didn't. That plus I tweaked my back just a tad on the last heavy bent-over row on Tuesday, so I didn't want to overdo it.
--I need to figure out sometime other than right before bed to do these push-ups. I have a habit of settling onto the couch for supper and TV/Wii later in the day and spontaneously passing out (not quite narcolepsy, but it seems that way sometimes). John, good point about the hand positioning. That's the one alteration I haven't tinkered with. I do keep my hands slightly lower relative to my shoulders while keeping my elbows tucked, which has helped with my own shoulder issues, so we'll see what an inward rotation does (if/when I actually get started on this stuff)
--The gym had a HYOOGE sign on the door today saying "Now hiring all positions." I guess that answers my question of whether or not they're hiring. Resume submission tomorrow (since it seems emailing the generic HR department does no good, duh). I know Peak prefers some other initial certification, which I may do (pending getting hired) just to get that first piece of paper, then work on the NSCA stuff later on. I just want the extra job and income right now (free membership doesn't hurt)
