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CA1 · 06-13-2009, 10:05 PM

Note: I'm just going to combine the next three workouts (until today) into one post for compactness.

Break-in Workout Week 2 Workout A (06/06)

Squat

Warm-up with BW - 7 reps
Set 1 - 45 x 15
Set 2 - 65 x 15

Alternating Sets (Static Lunge + 2 pt DB row w/ elbow out)

SL

Warm-up with BW - 7 reps
Set 1 - 50 (fixed-weight barbell) x 15
Set 2 - 50 x 15

2PDBRWEO

Set 1 - 25 x 15
Set 2 - 30 x 15

Alternating Sets (Push-up + Swiss Ball Crunch)

PU

Set 1 - BW x 15
Set 2 - BW x 15

SBC

Set 1 - 10 x 20
Set 2 - 10 x 20

Notes

Felt better on the squat and lunge being able to go much lower on both. I had a few balance issues on the first 5-7 reps of the lunge with my right leg out in front that went away when I pointed my back foot at a 45-degree angle to my front foot and pivoted inwards on it during the descent. I'm not sure if that spoils the quality of the lift though.

Break-in Workout Week 2 Workout B (06/08)

Deadlift

Warm-up - 45 x 7
Set 1 - 95 (switched to olympic bar) x 15
Set 2 - 95 x 15

Alternating Sets (Step Up + DB one-arm shoulder-press)

SU

Set 1 - 22.5 x 15
Set 2 - 22.5 x 15

DB1ASP

Set 1 - 22.5 x 15
Set 2 - 22.5 x 15

Alternating Sets (Close-Grip Lat Pulldown + Reverse Crunch)

CGLP

Set 1 - 100 x 15
Set 2 - 100 x 15

RC

Set 1 - BW x 20
Set 2 - BW x 20

Notes

I made a cardinal error on the shoulder-press and especially the step-up. I couldn't find any dumbbells of 15 or 20 lbs, and so went with the 22.5 which was the closest weight around. On top of that, I couldn't find a platform of slightly-below-knee-height and so went with one that was slightly higher than knee height. The quality of the second set was quite poor for both exercises. While I performed the complete motion, the form suffered. Was quite ticked off at myself.

Break-in Workout Week 3 Workout A (06/13)

Squat

Warm-up with BW - 7 reps
Set 1 - 85 x 15
Set 2 - 95 x 15

Alternating Sets (Static Lunge + 2 pt DB row w/ elbow out)

SL

Warm-up with BW - 7 reps
Set 1 - 45 (switched to Olympic barbell) x 15
Set 2 - 55 x 15

2PDBRWEO

Set 1 - 35 x 15
Set 2 - 35 x 15

Alternating Sets (Push-up + Swiss Ball Crunch)

PU

Set 1 - BW x 15
Set 2 - BW x 15

SBC

Set 1 - 10 x 20
Set 2 - 10 x 30

Notes

This felt like my best workout so far, with better form and better weights than any of the previous days. I'm going to spend some time in the next week practicing the squat with body-weight and wider stance as Lisa suggested so my last shot at the Break-In squat is as high-quality as possible. Now that I think about it, I might be getting a bit too carried away with the weights. I'd hate to end break-in without good form on the squat.

The balance issues at the start of the right foot lunge continue and I'm doing the pivoting until about rep 8, after which my balance seems to get much better and I can bring the left (rear) foot back inside.

06-13-2009, 10:05 PM	#8 (permalink)
CA1 Junior Member Join Date: Jun 2009 Posts: 7	Note: I'm just going to combine the next three workouts (until today) into one post for compactness. Break-in Workout Week 2 Workout A (06/06) Squat Warm-up with BW - 7 reps Set 1 - 45 x 15 Set 2 - 65 x 15 Alternating Sets (Static Lunge + 2 pt DB row w/ elbow out) SL Warm-up with BW - 7 reps Set 1 - 50 (fixed-weight barbell) x 15 Set 2 - 50 x 15 2PDBRWEO Set 1 - 25 x 15 Set 2 - 30 x 15 Alternating Sets (Push-up + Swiss Ball Crunch) PU Set 1 - BW x 15 Set 2 - BW x 15 SBC Set 1 - 10 x 20 Set 2 - 10 x 20 Notes Felt better on the squat and lunge being able to go much lower on both. I had a few balance issues on the first 5-7 reps of the lunge with my right leg out in front that went away when I pointed my back foot at a 45-degree angle to my front foot and pivoted inwards on it during the descent. I'm not sure if that spoils the quality of the lift though. Break-in Workout Week 2 Workout B (06/08) Deadlift Warm-up - 45 x 7 Set 1 - 95 (switched to olympic bar) x 15 Set 2 - 95 x 15 Alternating Sets (Step Up + DB one-arm shoulder-press) SU Set 1 - 22.5 x 15 Set 2 - 22.5 x 15 DB1ASP Set 1 - 22.5 x 15 Set 2 - 22.5 x 15 Alternating Sets (Close-Grip Lat Pulldown + Reverse Crunch) CGLP Set 1 - 100 x 15 Set 2 - 100 x 15 RC Set 1 - BW x 20 Set 2 - BW x 20 Notes I made a cardinal error on the shoulder-press and especially the step-up. I couldn't find any dumbbells of 15 or 20 lbs, and so went with the 22.5 which was the closest weight around. On top of that, I couldn't find a platform of slightly-below-knee-height and so went with one that was slightly higher than knee height. The quality of the second set was quite poor for both exercises. While I performed the complete motion, the form suffered. Was quite ticked off at myself. Break-in Workout Week 3 Workout A (06/13) Squat Warm-up with BW - 7 reps Set 1 - 85 x 15 Set 2 - 95 x 15 Alternating Sets (Static Lunge + 2 pt DB row w/ elbow out) SL Warm-up with BW - 7 reps Set 1 - 45 (switched to Olympic barbell) x 15 Set 2 - 55 x 15 2PDBRWEO Set 1 - 35 x 15 Set 2 - 35 x 15 Alternating Sets (Push-up + Swiss Ball Crunch) PU Set 1 - BW x 15 Set 2 - BW x 15 SBC Set 1 - 10 x 20 Set 2 - 10 x 30 Notes This felt like my best workout so far, with better form and better weights than any of the previous days. I'm going to spend some time in the next week practicing the squat with body-weight and wider stance as Lisa suggested so my last shot at the Break-In squat is as high-quality as possible. Now that I think about it, I might be getting a bit too carried away with the weights. I'd hate to end break-in without good form on the squat. The balance issues at the start of the right foot lunge continue and I'm doing the pivoting until about rep 8, after which my balance seems to get much better and I can bring the left (rear) foot back inside.