4-24-08
Warm Up
1 mile at 9:30
Dead lifts 1x8 at 135 and 1x4 at 185
Strength 1 Workout 4C
Dead Lifts
1x6 at 245 (-10 from max reps/weight)
1x1 at 300 lbs
(+5 lbs) PR
1x6 at 250 (-5 lbs from max reps/weight)
1x1 at 305
(+5 lbs) oh wait NEW PR!! HELLZ YEAH
1x12 at 210
(+5 lbs)
1x15 at 200
(+ 5 lbs) both of these are PR for weight and reps.
superset with no rest
Romanian Dead Lifts
3x10 at 110 lbs (same as last)
Static Lunges
3x10 at 110 lbs
(+10 lbs)
Good Mornings
2x10 at 110 lbs
(+15 lbs) PR
Incline Reverse Crunches
2x25 at bw
Well I think the red numbers tells my thoughts on this one!! I decided to not go all the way back up to pre knee injury levels on the 6 reps, in hopes for my 1RM. After I hit the 1st 300 lbs DL, I almost screamed in the gym. It felt so good and went up pretty easy. So I added a little more on the next. I think I could have gotten a bit more up, but I don't think I could have hit the 315 mark. If I did my form would have been crap and I am not going to risk form for numbers. The rest of the workout felt good. Its odd though. I don't know if its because of my right knee or what but I have noticed during Strength 1 that my left leg is becoming more dominate then my right leg. The lunges just feel more natural with my left leg out front then the right.
I must say that when I started NROL back in late October I never dreamed I would ever hit these numbers. I mean how could I. Week 1 of Break in my starting DL and Squats were only 95 lbs at 15 reps. All I can say is thank you Lou and Alwyn for writing such a great program that works. I had on my own did the stupid isolation exercises for almost a year and could never get past certain numbers. Now I am doing more difficult exercises and increasing almost every week. I know each week won't be like this, but it sure is a lot of fun!!