Tonights workout. I am getting tired of workout out without a real written program so I decided to give NROL Strength I another try. Tonight was my first workout. I have been focusing on front squats for a while and I have decided to switch to back squats during this program to give me time to try to bring up my upper back strength.
Tuesday 4/08/08
NROL Strength 1 - Workout A #1
Squat
45 x 8
95 x 6
135 x 4
225 x 3
275 x 6
325 x 1
295 x 6
355 x 1
225 x 12
185 x 15
Superset Bulgarian Split Squat
25's x 15 each leg x 2 sets
Step Up
25's x 15 each leg x 2 sets
Back Extension
+10 x 10 x 2 sets
I finished with some ab work and 15 minutes on the elliptical.
355 went up quick and I know I have more in me, but considering my previous 1RM was 365 I was very happy with tonights workout. Next week I want to add another 20lbs.
My legs were so fried that I could only handle 2 sets of the split squats and step ups. Have I mentioned how much I hate 15 rep sets.
I have nightmares about the superset that I did yesterday. 15 reps, especially on unilateral movements, just kills me. But I had great results following this program last year, and I think pushing myself to do the high rep work along with the heavy stuff is the right combination for me.
My new plan is to follow Strength I, take a week off and move into Strength II followed by another week off and finally Strength III. I will be squatting with 4 plates by that time, hopefully much sooner.
If I can add 20lbs next week, 20 the following week, I will only be 10lbs away. I think it will happen 3 weeks from now.
I had another yoga class tonight and it was not easy considering how sore my legs were from yesterdays squat session. There were a few times where I thought my quads were going to cramp up but I managed to stick it out for the full hour without too much difficulty.
BB Bench Press
45 x 10
95 x 8
135 x 6
185 x 6
225 x 6 x 3 sets
225 x 4
BB Bent-over Row
45 x 10
95 x 8
130 x 8
185 x 6 x 2 sets
135 x 12
Neutral-grip Lat Pulldown
80 x 10
130 x 8
180 x 8 x 2 sets
DB Shoulder Press
20's x 10
30's x 8
40's x 6
60's x 10
70's x 4 x 2 sets
I finished with 15 minutes on the concept 2 rower, and covered 3400 meters.
It's been a long time since I did BB bench press and I decided to do 4 sets of 6 instead of the wave loaded 6, 1, 6, 1 sets. I didn't have a spotter so I cut the last set short at 4 to be safe. My wrists started to bother me towards the end also, so I may go back to DB bench next week.
My rows need a little help. Once I start to up the weight the stress on my lower back becomes too much and I just don't feel comfortable. In the past I have just gave up on bent over rows and switched to either chest supported or 1-arm rows. This time I want to try to stick with it and slowly increase the weight again.
Nothing exciting about the pull-downs.
I was happy with the shoulder presses tonight. With the 70's my tri's just gave out after 4 reps in both sets.
Despite all of the complaining and excuses, I was happy with tonights workout.
just don't increase the weight too fast paul. Even though your lats can probably handle more, your back can't, which is why you should progress to the point where it CAN handle more. I would work on things like heavier chest supported rows or db rows to keep making your lats strong while trying to move up your bent over rows? What do you think?
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Some very impressive numbers in here Paul,
I think I will have to try that inverted L-pose, it looks interesting
Thanks. I am finding Yoga to be a lot more difficult than it looks. Everyone always looks so peaceful and relaxed and then there is me sweating like a just ran a marathon and struggling to hold poses because my quads are on fire from yesterdays squat session.
Quote:
Originally Posted by Alcoholiday
just don't increase the weight too fast paul. Even though your lats can probably handle more, your back can't, which is why you should progress to the point where it CAN handle more. I would work on things like heavier chest supported rows or db rows to keep making your lats strong while trying to move up your bent over rows? What do you think?
I like your plan. I need to stick with it until my back strength catches up, not just avoid them like I have before. I have been scared of rows since a few years ago I was doing a set with around 185, lost my arch for just a second and messed my back up pretty good. I was in pain for a few days after that one. Since then I have learned what to avoid to keep myself out of trouble, and I know the best thing for me is to build up my back strength again. I just have to be conservative and increase gradually.
Quote:
Originally Posted by Simon C
Very nice numbers indeed!
Nice bench pressing!
As for the rows, well I can't say too much as I've never been injured but I like alcos idea!
My bench numbers are OK, but old shoulder problems are always in the back of my mind. There may not be much straight bar benching in my future, but I would be happy to get to the point where I can handle the 120lb dumbbells.
Sumo Deadlift
95 x 8
135 x 8
185 x 6
225 x 6
275 x 6 x 2 sets
225 x 12
135 x 15
RDL
135 x 10 x 3 sets
Barbell Lunge
135 x 8 each leg x 3 sets
Good Morning
95 x 10 x 2 sets
I finished with some ab work and then had to wait around for a little while for my wife to finish her workout so I got in a little extra work.
Cable External Rotation
20 x 15 x 2 sets each arm
Cable Internal Rotation
30 x 20
40 x 20
Face Pulls
100 x 12 x 2 sets
120 x 10
DB Shrugs
50's x 15
70's x 12
70's x 15
This was great workout and my back is feeling really good. I am slowly getting to the point where I can handle heavier deadlifts again. I was conservative on the good mornings because of where they fall in the workout. The RDL's and lunges really took it out of me.
Thanks. I am finding Yoga to be a lot more difficult than it looks. Everyone always looks so peaceful and relaxed and then there is me sweating like a just ran a marathon and struggling to hold poses because my quads are on fire from yesterdays squat session.
Hey Paul--don't let anyone tell you yoga's easy. Some of the hardest workouts I've ever done were in a yoga studio--if you want an ass-kickin', try Astanga or Bikram.
Nice squats! I'm with Simon, I can't even fathom anything more than 5 reps any more. 15s would kill me.
Thanks Tina. Right now I'm taking the Yoga class that's offered for free at my gym and it's enough to get my started. Eventually I may get to the point where I need to seek out a more advanced class.
NROL Strength 1 - Workout D #1
4/14/08
Superset w/ full rest Chin Up
BW x 6 x 4 sets
BW-82lbs x 12 (assisted pullup machine)
Barbell Shoulder Press
45 x 8
95 x 6
135 x 6
185 x 1
155 x 6 195 x 1 (10 lb PR)
115 x 12
Superset DB Bench Press
80's x 8
90's x 10
Wide-grip seated cable row
150 x 8
160 x 8
I finished with 20 minutes on the elliptical and some ab work.
Chin ups were never one of my strong points so I decided to do 4 sets of 6 instead of wave loading. I had to push off the ground a bit on the last 2 reps of the 4th set.
I was very happy with my pressing numbers tonight. 185 went up fairly easily, but 195 was one hell of a struggle and I almost failed to lock out my left arm.
It's funny how I never found your log before, because now it's like there's this really strong new guy here all of a sudden haha
Nice OH pressing, you continue to impress They are something I'm thinking of adding back into my routine somewhere when I find a spot for them, I did a single at 143lbs 2 days ago just because the bar was there loaded, it felt kinda hard heh.
I have been very careful with my shoulder and it seems to be paying off. My OH strength is better than it ever was. Now if I can just avoid any lower back issues I would be in good shape.
Simon, if you are really bored here is a link to my original log that I started 2 years ago including my history of shoulder problems and a small heart scare. Either way, it's nice to be the strong "new guy" around here. Time to get serious...
I have been very careful with my shoulder and it seems to be paying off. My OH strength is better than it ever was. Now if I can just avoid any lower back issues I would be in good shape.
Simon, if you are really bored here is a link to my original log that I started 2 years ago including my history of shoulder problems and a small heart scare. Either way, it's nice to be the strong "new guy" around here. Time to get serious...
I guess it is time for an avatar change to fit more with the theme of this forum. How about this? I wish I had a better angle so you could see all 3 plates.
Maybe when I hit 405 on my back squat I'll try to get a better shot of that!
Had another Yoga class this morning. I won't be able to make it to the gym for the next 2 night so I figured I would take the early class today since I don't have to go to work yet.
Tomorrow I will be using the gift certificate that my wife got me for Christmas and getting a deep tissue massage, then I will be all ready to break some squat records on Thursday night!
Part of me can't wait to get back to work, but I am really getting used to having so much time to actually get things done. That will all change after Monday. Then I will also find out what kind of internet access I will have at work. Hopefully not too many things are blocked and it's not too closely monitored.
I guess it is time for an avatar change to fit more with the theme of this forum. How about this? I wish I had a better angle so you could see all 3 plates.
Maybe when I hit 405 on my back squat I'll try to get a better shot of that!
Nice avi, Paul! Suuuuure there are three plates on there....
Nice avi, Paul! Suuuuure there are three plates on there....
Did I say 3. I meant 4, or was it 5??
Quote:
Originally Posted by hard_rox
Hey Paul just catching up on your log. Incredible weights your moving around. Congrats on the front squat PR and the new job!!! Life is good.
Thanks Greg. Life is good, but getting back into the real world next week is going to be a shock to my system.
Tonights planned workout is squats, and I was preparing myself all week to hit 375, but I may not be up for increasing my weights. I woke up today with a sore throat and I'm just feeling like crap today. I took some tylenol cold and I'm doing better now, but we'll see when 5:00 rolls around.
Squat
45 x 8
95 x 6
135 x 6
225 x 4
285 x 6 (+10 lbs)
355 x 1 (+30 lbs)
315 x 6 (+20 lbs) 375 x 1 (+10 lbs PR) 385 x 1 (+20 lbs PR)
275 x 12 (+50 lbs)
Superset Bulgarian Split Squat
25's x 15 each leg x 2 sets
Step Up
25's x 15 each leg x 2 sets
Back Extension
+25 x 12 x 2 sets (+15lbs, +2 reps)
I finished with some abs and little rotator cuff work.
Considering the fact that I felt like crap this morning, I got in one hell of a workout tonight. I added significant weight to every single set of squats. 375 felt light so I decided to add another 10 for a 20 lb PR. I have no doubt that I will own 4 plates very soon. I probably have it in me right now, but I think it's more of a mental barrier than anything.
I took some tylenol cold and I'm doing better now, but we'll see when 5:00 rolls around.
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