See BamaDave Run (and Lift)

[hard_rox]

Your squat numbers are killer, Dave. Good job on the race too. Sounded like a tough day weather-wise.

[BamaDave]

Thanks, guys. Greg, I can only partially blame weather. I have definitely regressed speedwise - most likely due to crazy overtraining during March.

Chris, I had no trouble with the 205, so I probably could have gone for 210. I thought 205 was a stretch and had originally planned only 200. I can probably count on both hands the number of times I have done a 200+ bench press, so I'm happy with getting back to a 1x205 on this program. If Alwyn can get me to the point where I'm doing reps at 200+, I'll be super-impressed!

[gobbla]

ga-jebus man...20 reps @ 200lbs to finish off your squat workout. that's crazy !!

ever think that mabey you're racing too much and you need a month or two to heal up from how hard you've been pushing?

[BamaDave]

Thanks, G.

I'm hoping reduced mileage will help me heal, but I started these intense lower body strength routines at the same time that I cut my miles. LOL. I want to recover my speed, but I don't want to quit the strength program, yet I want to get faster, yet I want to be strong, but I'm annoyed with my slower running, although I am enjoying the increases in weight training.... Why can't we have it all??

[BamaDave]

WED. 5.24.06
PM WORKOUT

NEW RULES OF LIFTING, STRENGTH PHASE I, WORKOUT C (#4)

A. DEADLIFTS (180 sec. rest between sets)

WARMUP SET: 8x180
WARMUP SET: 7x220

WORK SETS:

[Target Reps=6]: 6x275 (up 5 lbs.)
[Target Reps=1]: 1x320 (up 10 lbs.)
[Target Reps=6]: 6x290 (up 10 lbs.)
[Target Reps=1]: Fx332.5 (PR attempt); 1x325 (up 325 lbs. :p)
[Target Reps=10-12]: 12x240 (up 5 lbs.)
[Target Reps=15-20]: 20x210 (up 10 lbs.)


SUPERSETS WITH NO REST BETWEEN EXERCISES (90 sec. rest between supersets):

B1. ROMANIAN DEADLIFTS: [Target Reps = 8-10]

10x230 (up 10 lbs. each set)
9x230
8x230

B2. STATIC LUNGES: [Target Reps = 8-10]

9x117.5 (each leg) (no change on weight, up 1 rep first two sets)
9x117.5 (each leg)
8x117.5 (each leg)


C1. GOOD MORNINGS: [Target Reps = 10]

10x170 (up 5 lbs.)
10x170

C2. INCLINE REVERSE CRUNCHES: [Target Reps = 10]

10x +20 ankle wts (no change)
10x +20 ankle wts (up 2 reps)

-- Last DL workout for Phase I of NROL, and this has me back in PR territory as with some other lifts. I'm really happy with that. Somewhere in the back of my mind, I have 330 filed as my max ever DL. However, scanning through old logs, the highest I could find recorded was 320. So, 325 may be a PR. I got the 332.5 off the floor, but couldn't quite pull it up. 6x290 predicts a one rep max of 337, so 332.5 may have been too close to that following the work load to that point. Nevertheless, 325 puts me right on Buk's tail with only 120 lbs. to go! :p

I've kept the BB weight the same for the static lunges for three workouts, but my ROM has improved a lot. I would add a little weight if I had to do these in a subsequent workout.

[gobbla]

you can have it all...getcha some vitamin S

[Buk]

I'm keeping my eye on you Dave! Many new PRs are right around the corner, I can see them coming.

[BamaDave]

Craig, I better get some new PR's. I'm right at my previous plateau points... hoping to break through those with ease.

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THURS. 5.25.06
AM RUN

DISTANCE: 6.2 miles
TIME: 45:34
AVE. PACE: 7:21/mile

This run was a little more encouraging, since I wasn't pushing the pace, plus it's the morning after deadlifts, and it was warm and muggier than hell. Slogging through the Summer brings rewards for Fall!

[kuri]

Noting your RDL numbers I think your gonna break through on deads soon. 6x290 puts your 1RM at 340 - get crackin'!

[BamaDave]

Chris, I should be able to hit those new DL PR's soon, but it looks like there isn't any one-rep stuff in Phase 2. 4-rep sets with faster tempo, plus some DL's off the rack...

---------
FRI. 5.26.06
PM WORKOUT

NEW RULES OF LIFTING, STRENGTH PHASE I, WORKOUT D (#4)

SUPERSETS WITH FULL REST BETWEEN EXERCISES:

A1. CHIN-UPS (180 sec. rest)

[Target Reps=6]: 6x +45 (up 5 lbs.)
[Target Reps=1]: Fx +90 (mouth made it to the bar, but not the chin! Close call!)
[Target Reps=6]: 5x +47.5 (up 2.5 lbs.)
[Target Reps=1]: Fx +90; Fx +85
[Target Reps=10-12]: 9x +20 (no change on weight/ up 1 rep)

A2. BB SHOULDER PRESS (180 sec. rest)

[Target Reps=6]: 6x122.5 (up 2.5 lbs.)
[Target Reps=1]: 1x142.5 (up 2.5 lbs.) (PR)
[Target Reps=6]: 5x130 (F-6 -- close!) (up 5 lbs.) (PR for 5 reps)
[Target Reps=1]: Fx147.5; Fx147.5 (attempt to go up 7.5 lbs.)
[Target Reps=10-12]: 9x115 (up 2.5 lbs.)


B1. DB BENCH PRESS: [Target Reps = 6-8, 120 sec. rest]

7x72.5eh (up 2.5# e/h)
6x72.5eh (up 2.5# pounds e/h)


B2. SINGLE-ARM DB ROWS/ELBOW OUT: [Target Reps = 6-8, 120 sec. rest]
8x65 ea. side (no wt. change, up 2 reps)
7x65 ea. side (no wt. change, up 1 rep)


C. LOWER BODY RUSSIAN TWIST: [Target Reps = 10]

12x +20 ea. side (up 2 reps)
10x +20 ea. side (up 2 reps)

--- My original plan was to do this workout last night and then run this AM, but that schedule didn't work out. Probably would not have been good, anyway, since that would have made it three days in a row of heavy lifting. This was my last NROL Phase I workout. I apparently had my weight configurations right at my limit for this workout, because I was one rep short on a couple of sets, plus I failed on the second one-rep sets of Chins and BB Shoulder Presses. I probably should have gone a little more conservative on the one-rep attempts to get the most out of the workout instead of trying to get PR's, but that's not as much fun. The 142.5 PR on the shoulder press went up easily, so I probably would have nailed the 147.5 if I had done that for the first one-rep set.

As others have done, I give major props to this workout Phase. My strength has increased in every lift, but I am especially pleased with progress in upper body push exercises, which have always been my weak spot. I didn't think I would ever be able to do 5x130 in BB Shoulder Press.

[BamaDave]

SAT. 5.27.06
AM RUN - MARIETTA, GA

DISTANCE: 5.8 miles
TIME: 46:06
AVE. PACE: 7:57/mile

-----------

SAT. 5.27.06
AM RUN - MARIETTA, GA

DISTANCE: 7.25 miles
TIME: 54:46
AVE. PACE: 7:33/mile

-- We were at my parents' house near Atlanta for the Memorial Day weekend. I got in a couple of midday runs - both HOT and humid. Definitely reminded me of why Summer running is best at DAWN! I ran better on Monday - my legs seemed much looser 5 days post any NROL leg work. My parents live in a tough terrain area with constant ups and downs, and I don't think I have ever completed one of my runs there under about 7:20/mile (although I don't usually run hard). So actually I thought yesterday's run went well given the hot temps.

[Mahler]

Dave,
Damn good numbers on the Strength I phase.
Congrats on the deads and squats. That is seriously heavy weight.

[kuri]

Strong work Dave! a +90 chin is big. I'm not there yet.
Thanks for the inspiration on the shoulder press too. Were you getting any stares in the gym on that one?

[BamaDave]

Thanks, John -- and thanks again for the inspiration, since I'm following you a few workouts behind!

Thanks, Chris! The only stares I get in my gym are from the cat. And sometimes one of my kids or my wife.

--------------

TUES. 5.30.06
PM WORKOUT

START NROL - STRENGTH PHASE II

NEW RULES OF LIFTING, STRENGTH PHASE II, WORKOUT A (#1)

A. SQUATS [180 sec. rest, Tempo = 201]

Warmup Sets:

6x180
6x220

Work Sets:
[Target Reps=4]: 4x260
[Target Reps=4]: 4x270
[Target Reps=4]: 4x275
[Target Reps=12]: 12x245

B. QUARTER SQUATS [180 sec. rest; 201 Tempo]

[Target Reps=3]: 3x325
[Target Reps=3]: 3x340
[Target Reps=3]: 3x350

Supersets with Full Rest between exercises (90 sec/ Tempo = 201)

C1. GOOD MORNINGS: [Target Reps = 8-10]

10x175
10x175

C2. DYNAMIC LUNGES: [Target Reps = 8-10 each leg]

9x100 ea. leg
9x100 ea. leg


D. SWISS BALL CRUNCHES: [Target Reps = 6]

10x +100
12x +100

-- First workout of NROL Strength II. The tempo is faster in this phase for most exercises. Even though reps went down on squats, I kept my loads pretty close to my last workout to adjust to the new tempo. This was the first time in a very long time that I have done Quarter Squats, so I was a little uncertain about the loads. I imagine this was the first time I have ever loaded 340 or 350 onto my bar, and it looked a little warped sitting in the power rack (does this mean it's time to give up the Standard-size weight plates and bars?). I'm not sure whether to keep increasing the weights for quarter squats or focus more on adding range-of-motion. The bar slipped down my back after the third rep of the 350 set, and I couldn't get it back onto the rack. So I had to lower the bar down to my safety bars - a little practice going down lower with 350 on my back!

I underestimated the impact of the quarter-squats on my legs, and I did my first lunge rep with 117.5. My leg completely collapsed, which was a little scary for a second. I lowered the weight to 100, which still was not a breeze after the squats.

I think I'm going to ditch the Swiss Ball Crunches next time and do incline bench crunches instead. Trying to do crunches with 2 50# DBs is extremely awkward - so with the incline, I should be able to do less weight and stay in the recommended rep range.

[BamaDave]

WED. 5.31.06
AM RUN

DISTANCE: 7.1 miles
TIME: 53:12
AVE. PACE: 7:30/mile

Last night's squat routine impacted my uphills again. Late in the run, I started really focusing on motoring up the hills, because it was easy to slip into a sluggish pace when they got a little steep. The weather guys are promising slightly cooler temps and lower humidity this weekend - can't wait for that!

[twinsavsvikingsfan]

Damn, Dave, you're strong! Did you run twice on Sat the 27th? Or is that a typo?

[BamaDave]

Oops - nope, I did the second run on Monday the 29th. I never have done the two runs in one day thing!

-------

THURS. 6.1.06
AM RUN

DISTANCE: 6.3 miles
TIME: 47:00
AVE. PACE: 7:28/mile

The Forerunner said I ran 6.5 miles. I think I like that better! :p My legs were really stiff for about the first half of this one, which was slower and up-the-mountain. Faster on the second half, with a 6:21 final mile. This is my double-up day with the second NROL routine of Phase II tonight. Tomorrow night should be deadlift night. Saturday AM I hope to run some 0.5 mile repeats, which should be interesting after DL's! I need an alternate pair of legs to swap out for running and Alwyn's and Lou's thrashings.