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The Pencil Neck · 07-12-2008, 01:15 PM

I'm not sure exactly where to put this thing. I normally train PL. I've decided to follow the NROL and try one of the programs in there. My "normal" routine is a very simple routine based on similar principles; basically squat, bench, and pull with a few assistance exercises thrown in. Alwyn used to be a regular on a couple of forums where I was also a regular and we've got a lot of the same beliefs.

From NROL's 4 basic "lifters" and programs, I guess I'm closest to #4... except that I'm not that married to upper body work and that I'm really not that fat. But I decided, what the hell, it can't hurt.

Anyway, some introductory stuff. I've competed a few times in PL meets. My competition bests (in pounds) are 405/215/475 and my gym bests are 440/235/385 all of these are in the 198# Raw class. Strangely, I always pull a lot better at meets than I do at home. I usually squat better in competition, too, and I was really looking at blowing that 405 out of the water last month. My bench, meh, my rotator cuff is made from tissue paper and has torn a few times. So my bench is teh suck.

I was planning on competing a few weeks ago but I hurt my knee and took some time off. I've been going very light on my lower body work trying to get my knee up to shape and I was trying some new things with my bench. Now, I've stopped that and I'm moving to NROL. My right knee is still feeling weak.

I've completed the first week of the Break-In. My last workout went like this:

weight: 198.4

Warmup Squats: 45x5, 95x2

1A Squats: 145x15, 145x15
1B Static BB Lunges: 100x15, 100x15

2A DB Rows (out): 30x15, 30x15
2B Pushups: 0x20, 0x20

Swiss Ball Crunches: 30x20, 30x20

The squats were OK. But the lunges were killing me. I was gassed after them. I was really concentrating on getting low. My knee didn't hurt during the exercises but between them, it was aching bad. My feet hurt afterwards, too. They hurt the first time I tried this workout and I tried different shoes today; I switched from my Chucky Taylors to some Nikes. Didn't matter. Still hurt.

The rows, pushups, and crunches weren't any big problem except for the whole being wiped out from the squat/lunge superset.

Also, I didn't say this earlier, but I normally rest for 2 minutes between sets but with this workout, I'm cutting back to 1 minute. That's not helping.

And after all that, 19 minutes of intervals. I hates them. Hates them, I do.

07-12-2008, 01:15 PM	#1 (permalink)
The Pencil Neck Member Join Date: Jul 2008 Location: Dallas, TX Posts: 54	The Pencil Neck's Training Log I'm not sure exactly where to put this thing. I normally train PL. I've decided to follow the NROL and try one of the programs in there. My "normal" routine is a very simple routine based on similar principles; basically squat, bench, and pull with a few assistance exercises thrown in. Alwyn used to be a regular on a couple of forums where I was also a regular and we've got a lot of the same beliefs. From NROL's 4 basic "lifters" and programs, I guess I'm closest to #4... except that I'm not that married to upper body work and that I'm really not that fat. But I decided, what the hell, it can't hurt. Anyway, some introductory stuff. I've competed a few times in PL meets. My competition bests (in pounds) are 405/215/475 and my gym bests are 440/235/385 all of these are in the 198# Raw class. Strangely, I always pull a lot better at meets than I do at home. I usually squat better in competition, too, and I was really looking at blowing that 405 out of the water last month. My bench, meh, my rotator cuff is made from tissue paper and has torn a few times. So my bench is teh suck. I was planning on competing a few weeks ago but I hurt my knee and took some time off. I've been going very light on my lower body work trying to get my knee up to shape and I was trying some new things with my bench. Now, I've stopped that and I'm moving to NROL. My right knee is still feeling weak. I've completed the first week of the Break-In. My last workout went like this: weight: 198.4 Warmup Squats: 45x5, 95x2 1A Squats: 145x15, 145x15 1B Static BB Lunges: 100x15, 100x15 2A DB Rows (out): 30x15, 30x15 2B Pushups: 0x20, 0x20 Swiss Ball Crunches: 30x20, 30x20 The squats were OK. But the lunges were killing me. I was gassed after them. I was really concentrating on getting low. My knee didn't hurt during the exercises but between them, it was aching bad. My feet hurt afterwards, too. They hurt the first time I tried this workout and I tried different shoes today; I switched from my Chucky Taylors to some Nikes. Didn't matter. Still hurt. The rows, pushups, and crunches weren't any big problem except for the whole being wiped out from the squat/lunge superset. Also, I didn't say this earlier, but I normally rest for 2 minutes between sets but with this workout, I'm cutting back to 1 minute. That's not helping. And after all that, 19 minutes of intervals. I hates them. Hates them, I do.