3-29-08
Warm Up
1 mile at 9:15
Squats
5x 135 lbs
5x 155 lbs
Strength 1 Workout 1A
Squats
6x175 lbs
1x195 lbs
(+10)
6x185 lbs (previous Max)
1x205 lbs
(+20 lbs) PR!!!
12x155 lbs
15x145 lbs
Super set without rest
Bulgarian Split Squats
3x15 at 25 lbs
Step Ups
3x15 at 25 lbs
Straight sets
Back Extensions
2x10 at 20 lbs
Swiss Ball Crunch on Bosu Ball
2x25 at 25 lbs
Running
3 miles at 29:51 (Recovery pace)
I absolutely LOVED this workout. Well I should say I love the Wave loading. I finally hit over 200 pound on squats. I had someone spot me and felt strong. My shoulders came forward right at the end and may have been just a bit too much for my first workout back doing squats. The BSS to Step ups with no rest is really hard. This guy that I see there all the time came up to me and said that my workout looked really hard. He wanted to know what I was using and I told him. So we may have another NROLER on here soon.
My legs felt tired, but I knew that if I could get past the first mile they would feel better. After 3 miles they felt great again. I could have gone farther but did not want to push it. I always seem more refreshed the next day when I do a light jog after a heavy leg day. We will see if this proves to be the case this time. I think I am going to really like Strength 1!