See BamaDave Run (and Lift)

[kmwest]

Nice lifts!

[gregl515]

Merry Christmas! Between the running and the squats, no wonder your legs complain now and then.

[BamaDave]

Thanks, guys!

--

WED. 12.26.07
PM WORKOUT

NROL STRENGTH I - WORKOUT A (#3)

A. SQUATS: 6 x 120# (warmup); 6 x 220# (warmup); 6 x 280#; 1 x 325#; 3 (F-4) x 290#; 1 x 350#; 11 x 270#; 20 x 235#

B. and C. SUPERSETS (no rest between sets/ 90 seconds rest between supersets)


B1. BULGARIAN SPLIT SQUATS: (25# each hand): 12; 12; 12 ea. leg

B2. STEP-UPS: (25# each hand): 15; 15; 15 ea. leg (alternated legs each rep)


C1. BACK EXTENSIONS: 10; 10

C2. SWISS BALL CRUNCHES: +70#; 10; 10

-- I'm not sure what happened on the 290# set (supposed to be 6 reps) - my legs stiffened up and I had to bail out of the 4th rep. I tried a 350# squat anyway, which was iffy on the depth. If it was a PR attempt, I wouldn't count it. But then I was fine on the 270# and 235# sets (although I thought I was going to puke at the end of the 235# set!). The BSS's and Step-ups were the usual torture follow-up to the squats. Overall, a good workout, and I'm sure I'll be feeling it tomorrow!

[GG300]

Dave how are you adding the weight to your ball crunches? I have been using a med ball behind my head recently but I have also used a plate held at my chin. Just wondering how you are wrestling with 70#.

[jruck37]

That's some serious strength, Dave. Nice work.

Originally Posted by GG300

Dave how are you adding the weight to your ball crunches? I have been using a med ball behind my head recently but I have also used a plate held at my chin. Just wondering how you are wrestling with 70#.

Greg- I can't answer for Dave, but I typically use a DB when I do med ball crunches with high weights. I sit on the med ball and lift the DB off the ground with both hands, holding it at my chest.

[BamaDave]

Yep, that's what I do. I used a 50# and a 20# DB and criss-crossed them over my chest. I really prefer doing weighted stuff on the floor, as I have slipped off the Swiss Ball before with weights in my hands - not cool!

[BamaDave]

THURS. 12.27.07
PM RUN

DISTANCE: 6.2 miles
TIME: 49:01
AVE. PACE: 7:54/mile

-- Good running weather, but my legs were trashed from last night.

[lance02]

Very impressive Strength 1A workout -- that's some serious weight you're moving!

[liftintexas]

The squats just blow me away. My lower body has a long way to go - very nice, Dave.

[BamaDave]

Thanks, guys! I'm definitely still feelin' them today...

----

FRI. 12.28.07
AM WORKOUT

The Magic 50 workout by Ross Enamait

5 circuits of:

5 DB Snatches per arm
5 DB Swings per arm
10 Burpees

- 60 seconds rest between circuits

I used 60# for the first two sets of DB snatches, then went up to 65#

Used 50# for the DB swings, which were the "through the legs and up in front" version

- It's been a long time since I have done snatches, and I don't think I've ever done single arm DB snatches. I think I should be able to manage more weight with some technique practice. And they didn't bother my shoulder , which is feeling good. I tested it on Monday with some light DB shoulder presses and could still feel some pain/irritation there, but it slowly seems to be healing.

I was able to swing 60#, but I felt like 50# gave me more control and allowed a brief pause at the top of the movement.

I had this insane idea that I would be able to do something else after this was over but quickly changed my mind!

I may try to get a quick run in this afternoon if my wife gets home from work in time before it gets dark.

[Barrett]

Dave nice squats!

[tossedup]

Damn Dave those are some nice lifts!! You are making us fellow Alabamins (sp) proud!! It is 6:30 in the morning did you just run past my house??

[kfisherx]

This is a FINE example of a runner (distance) and lifter combined. You are doing both in an exceptional way. Nice!!!

[bigDman]

Nice work... Keep it up

[UpNorth]

Originally Posted by BamaDave

- It's been a long time since I have done snatches, and I don't think I've ever done single arm DB snatches. I think I should be able to manage more weight with some technique practice. And they didn't bother my shoulder , which is feeling good. I tested it on Monday with some light DB shoulder presses and could still feel some pain/irritation there, but it slowly seems to be healing.

Hey, that's good news about the snatches! Another addition to your workout arsenal while you wait out that pesky shoulder problem.

Workouts are looking good. Do you think you'll be able to keep up the consistency once school starts again?

[mel]

Those numbers are awesome. You really push yourself!

On the swiss ball crunches...Chris (hubby) showed me a way to do them on the cable machine. If you roll the ball right up to the weight stack and then hold the rope attachment right behind your head, you can crunch away from the stack. Since I go the gym alone most of the time, this is a lot easier than trying to pick up dbs or plates. It's safer too, especially since I'm a mega clutz sometimes.

mel

[BamaDave]

Thanks for all of the great comments, y'all! We're over in Georgia spending some time with my parents, grandmother (97 years old!) and nephew.

Mel, sounds like a good idea on the crunches by using the cables. Unfortunately, I ain't got no cables in my basement "gym." I've thought about buying a pulley system, but never have done it.

--

SAT. 12.29.07
AM RUN

DISTANCE: 6.45 miles
TIME: 50:19
AVE. PACE: 7:48/mile

--

MONDAY 12.31.07
AM RUN (MARIETTA, GA)

DISTANCE: 10.3 miles
TIME: 1:21:37
AVE. PACE: 7:55/mile

-- Today's run was my first double digit run in awhile. My parents' area is also very hilly, as they live on a ridge, although the hills are generally shorter in distance than in my neck of the woods. I'm not sure why my pace has slowed back down after speeding up temporarily a couple of weeks ago, unless it is just the more frequent workouts since I have been off from work. I'm trying to be good with the diet over here - not always easy!