See BamaDave Run (and Lift) - Page 33 - JP Fitness Forums

BamaDave · 07-18-2006, 10:55 PM

Thanks, guys! Yeah, we runners have to take whatever small baby steps in strength gains we can make. :p

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NEW RULES OF LIFTING, STRENGTH PHASE III, WORKOUT C (#1)

A. DEADLIFTS (240 sec. rest; Tempo = 201)

WARMUP SETS: 5x190; 5x240; 3x290

WORK SETS:

[Target Reps=3]: 3x320
[Target Reps=2]: 2x330
[Target Reps=1]: 1x340 (PR)
[Target Reps=3]: 3x325
[Target Reps=2]: Fx335; 2x330
[Target Reps=1]: Fx345 (well, I tried!

)

B. RACK DEADLIFTS (180 sec. rest; Tempo=201)

[Target Reps=2]: 2x365
[Target Reps=2]: Fx370; 2x365
[Target Reps=2]: 2x370

C. SNATCH GRIP DEADLIFTS OFF PLATFORM: (90 sec. rest; Tempo=201)

[Target Reps=6]: 6x245
[Target Reps=12]: 12x220

D. ZERCHER GOOD MORNINGS: (90 sec. rest; Tempo=211)

[Target Reps=4-6]: 8x100
[Target Reps=4-6]: 6x120

E. HANGING LEG RAISES (90 sec. rest; Tempo=111):

4x +25
4x +30
4x +30
4x +30

-- Got a new deadlift PR out of this workout but unfortunately loaded up the first wave too much and faded on the second wave (gee, I seem to have a habit of doing that

). Next week I may try this same wave configuration again and see if I can hit it. I was hoping to pull myself together and get the 1x345, but it didn't budge off the floor. And damn, those snatch grip deadlifts off my wife's aerobics platforms were a bitch after the heavy deads and rack deads!

hard_rox · 07-19-2006, 05:55 AM

Congrats on the PR, Dave. Maybe there is something to that "running" thing after all. :p

BamaDave · 07-19-2006, 09:51 AM

Thanks, Greg. I think you're right. I'm heading down now to bang out about 20 Handstand Pushups, and then I think I'll hold a tuck planche for about 10 minutes just for fun. :p

kuri · 07-19-2006, 01:20 PM

So how'd those planches go anyway? .... Dave?....... Dave?

Oh my I think we've lost him

Congrats on the PR. You have really been working your ass off and getting good rewards for your efforts.

How's the walking going today?

BamaDave · 07-20-2006, 06:26 AM

Thanks, Chris. Yeah, those planches were great. I would have video taped them, but they don't make tapes long enough! :p Walking wasn't so bad yesterday - seems like more DOMS this morning!

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WED. 7.19.06
PM RUN

DISTANCE: 6.2 miles
TIME: 50:27
AVE. PACE: 8:08/mile

-- One of the week's "Recovery Runs." I consciously kept my pace down, but Tuesday's DL's also dictated a slower pace.

BamaDave · 07-20-2006, 10:03 AM

THURS. 7.20.06
AM WORKOUT

NEW RULES OF LIFTING, STRENGTH PHASE III, WORKOUT D (#1)

A. CLOSE-GRIP PULLUPS (240 sec. rest; Tempo = 201)

WARMUP SETS: 5xBW

WORK SETS:

[Target Reps=3]: 3x +40
[Target Reps=2]: 2x +45
[Target Reps=1]: 1x +55
[Target Reps=3]: 3x +50
[Target Reps=2]: 2x +60
[Target Reps=1]: 1x +75

B. SUPERSETS WITH FULL REST BETWEEN EXERCISES (60 SEC. REST/ 2-0-1 tempo)

B1. BB SHOULDER PRESS

[Target Reps=4]: 4x130
[Target Reps=4]: 4x130
[Target Reps=8]: 7x120

B2. INVERTED ROWS

[Target Reps=4]: 4x +60
[Target Reps=4]: 4x +60
[Target Reps=8]: 8x +35

C. DB REVERSE WOODCHOPPERS: (90 sec. rest; Tempo=10X)

[Target Reps=8]: 8x50# ea. side
[Target Reps=8]: 8x50# ea. side
[Target Reps=8]: 8x50# ea. side

-- I finally did a wave load series without draining my strength in the first wave. I wasn't too sure where to start with the Close-Grip Pullups. I probably should have done the first wave a little heavier. The second wave seemed to be right at my limits. I got my chin to the bar on the +75 but not over the bar. As with the push presses in workout B, I wasn't so sure I would get those 4-rep BB Shoulder Presses with the very short rest between exercises, but they went up.

Mahler · 07-20-2006, 11:19 AM

Dave,
Congrats on the deadlift PR. The weight is coming along fine.
And those weighted pullups are awesome. Damn.

kmwest · 07-20-2006, 12:36 PM

very cool with the PR. I hope your strength and size gains stay with you as you ramp up marathon training.

BamaDave · 07-20-2006, 09:59 PM

Thanks, guys. I don't think the strength gains will stay with me completely, but hopefully I'll stay stronger than before I started NROL and will start from a better base position the next time I ramp up the strength training.

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THURS. 7.20.06
PM RUN

TOTAL DISTANCE: ~7.6 miles
TOTAL TIME: 1:07:15

WORKOUT:

~4.4 mile run: 32:25 (~7:22/mile)

6 x 100+ meter hill strides: 0:30, 0:31, 0:30, 0:29, 0:29, 0:28 (rest intervals were all around 1:30)

~2.7 mile run: 21:40 (~8:01/mile)

-- I probably should have done the non-hill sprint workout tonight and saved this one for Saturday, more removed from the deadlifts and not on a double-up day. My hill stride distance was a little longer than last week, although on the same hill. I still don't know what the distance is, probably closer to 150 meters than 100. As was the case last week, the hill strides were challenging and fun, but then returning to that steady-state run home is pretty difficult. I was definitely getting dehydrated by the time it was over.

twinsavsvikingsfan · 07-20-2006, 10:05 PM

Great run! I am definitely feeling lazy. I gotta get back to it. This easy week stuff sucks.

BamaDave · 07-21-2006, 10:52 AM

FRI. 7.21.06
AM RUN

DISTANCE: 4.1 miles
TIME: 32:50
AVE. PACE: 8:00/mile

-- Another "Recovery Run," and didn't have much time to run this morning to boot. I noticed that the plan for next week goes up to 4 "key workouts" - the long run plus three runs that include speed work. I don't see myself running more than 5 days per week until I get finished with NROL Strength III, so I guess one or two of my "recovery runs" will have to be nonexistent. Or subbed with NROL. LOL.

BamaDave · 07-22-2006, 08:57 PM

SAT. 7.22.06
PM WORKOUT

NEW RULES OF LIFTING, STRENGTH PHASE III, WORKOUT A (#2)

A. SQUATS (240 sec. rest; Tempo = 201)

WARMUP SETS: 5x180; 5x220; 4x270

WORK SETS:

[Target Reps=3]: 3x310 (up 5#)
[Target Reps=2]: 2x315 (up 5#)
[Target Reps=1]: 1x327.5 (up 7.5#)
[Target Reps=3]: 3x315 (up 5#)
[Target Reps=2]: 2x322.5 (up 7.5#)
[Target Reps=1]: 1x340 (PR +15#)

B. QUARTER SQUATS (180 sec. rest; Tempo=201)

[Target Reps=2]: 2x390 (up 10#)
[Target Reps=2]: 2x400 (up 10#)
[Target Reps=2]: 2x410 (up 10#)

C. SQUATS: (90 sec. rest; Tempo=201)

[Target Reps=6]: 6x290 (up 5#)
[Target Reps=12]: 12x260 (up 5#)

D. SEATED GOOD MORNINGS: (90 sec. rest; Tempo=211)

[Target Reps=6-8]: 8x130 (up 10#)
[Target Reps=6-8]: 8x140 (up 10#)

E. EXPLOSIVE WEIGHTED SWISS BALL CRUNCHES (90 sec. rest; Tempo=10X):

5x +30
5x +30
5x +30
5x +30

-- I decided to go for a +15# jump on the second single-rep squat. I doubt that will happen again. LOL. I don't think I was past parallel on that squat, so next time I'll make a more conservative increase and concentrate on getting the depth down. I still say the hardest part of this entire routine is having to do the 6 and 12-rep squat sets with 90 seconds separating them. I had trouble walking after those. My run tomorrow morning should be a real joy!

kuri · 07-22-2006, 09:51 PM

Yeah, that's how you do it! Big ups on that PR Dave.

You've won the 1st round but I'll be back

BamaDave · 07-23-2006, 10:08 AM

Quote:

Originally Posted by kuri

Yeah, that's how you do it! Big ups on that PR Dave.

You've won the 1st round but I'll be back

Thanks, Chris. I'm sitting here wondering how this AM's run is going to go. I've always done squats while also running a lot, but not with this type of load configuration. My legs feel trashed!

BamaDave · 07-23-2006, 01:48 PM

SUN. 7.23.06
AM RUN

DISTANCE: 7.2 miles
TOTAL TIME: 54:52

WORKOUT:

~5.7 mile run: 42:57 (Ave. pace ~ 7:32/mile)

7x100+ meter strides/sprints with 30 second rest intervals

~0.7 mile run to finish: 5:12 (Ave. pace ~ 7:26/mile)

-- This went better than I expected. The humidity is down today, which helped alot, even though temps. were in the 80's. If I hadn't stopped to do the sprints, I probably would have had a decent finishing time on the 7.2 miles since I usually pick up some time in that final 1.5 mile stretch following the two major uphill stretches in the first 5.7. My legs felt numb on those uphills - LOL. The strides/sprints were all 21 or 22 seconds in length, with a distance over 100 meters on each, I assume. I was supposed to do 6 according to the plan, but the sixth was more of a hill stride, and I wanted to be able to bust out a stronger sprint for the final one. My "long" run is slated for tomorrow AM. It's supposed to be 1:20 in length, but I may go longer since we will be out of town for next week's long run, and I won't be able to do any long runs (would be challenging, though, in Gatlinburg, TN!).

kmwest · 07-23-2006, 03:44 PM

Gatlinburg is great. Hillbilly paradise!

hard_rox · 07-24-2006, 05:59 AM

Outstanding effort, Dave!!! Congrats on hitting 340!!

BamaDave · 07-26-2006, 06:31 AM

TUES. 7.25.06
PM WORKOUT

NEW RULES OF LIFTING, STRENGTH PHASE III, WORKOUT B (#2)

A. BENCH PRESS (240 sec. rest; Tempo = 201)

WARMUP SETS: 5x140; 4x175

WORK SETS:

[Target Reps=3]: 3x205
[Target Reps=2]: 2x210
[Target Reps=1]: 1x217.5
[Target Reps=3]: 2x207.5 (F-3)
[Target Reps=2]: 1x212.5 (F-2)
[Target Reps=1]: 1x220 (PR +5, okay 2.5 since I had just done 217.5!)

B. SUPERSETS WITH FULL REST BETWEEN EXERCISES (60 SEC. REST)

B1. BENT OVER ROWS

[Target Reps=4]: 4x195
[Target Reps=4]: 4x195
[Target Reps=8]: 8x180

B2. BB PUSH PRESS

[Target Reps=4]: 4x152.5
[Target Reps=4]: 4x152.5 (marginal set)
[Target Reps=8]: 8x135

C. DB WOODCHOPPERS: (90 sec. rest; Tempo=10X)

[Target Reps=8]: 10x50# ea. side
[Target Reps=8]: 10x50# ea. side
[Target Reps=8]: 10x50# ea. side

-- I tried to follow essentially the same bench press plan as last week, but I still missed some lifts in the second wave. Last week I cou