Mahler's Sixth Sense - I See Deadlifts

[Mahler]

Mahler's Sixth Sense - I See Deadlifts.

At long last, I am in a position to post my training log. I started "New Rules of Lifting" after the New Year and have thus far completed:
- Break-In Program
- Fat Loss I
- Fat Loss II

- Fat Loss III was begun today (March 13, 2006)

According to Lou, if you make all the adjustments you're going to make to a new workout program within two weeks, you are advanced. While I still consider myself a novice, I have opted to do the advanced program. For me this means 4 workouts a week on Monday, Tuesday, Thursday & Friday.

It will take a few days to get all the previous logs in order and posted, but I want to make them a part of this thread so bear with me.

This training log is dedicated to the two men who are primarily responsible for this undertaking.
Lou, thanks for the book and the encouragement.
Alwyn, thanks for the pain and the inspiration.

Now, let's get started.

[diamondpete]

Great! I am looking forward to following this log. Pressure is on: Motivate me!

Cheers

[Mahler]

Ground Rules:
1) All exercises will be notated in standard form: sets X reps X weight used.
2) All exercises will be work sets only.
3) All weights will be the total for an individual rep.
a. Example: A split squat using two dumbbells will note the total of both dumbbells.
b. Example: A T-Pushup using two dumbbells will note only the weight of the single dumbbell being raised on each rep.
4) All rest periods will be in seconds.

[oxymoron]

Great Mahler, I will follow with much interest! I had a lousy 'B' workout today so need some motivation!

[hard_rox]

alright! I was wondering how long it'd take you start the log.

Best of luck and I'm looking forward to seeing your daily progress.

[Marykaa]

I ordered the "New Rules of Lifting" just this week-end.. probably to do some program from it soon.. but it will be fun having it even just to follow your log !

Glad to have you logging

[Deserve]

John joins the mix! I'm already looking forward to reading your log and you haven't even posted a workout yet.

[Mahler]

New Rules of Lifting – Break In Program

Completed: Jan. 2 – 13, 2006
Beginning Weight: 187.6

Summary: This will only give the first two workouts A & B and then the two final workouts A & B at the end of the program for comparison.

Execution: Four workouts per week for two weeks, alternating Workout A (Mon & Thu) and Workout B (Tue & Fri).

Rest: All rest periods are 60 seconds.


BEGINNING OF PROGRAM
Workout A: Jan. 2, 2006
Straight sets:
Squat – 2 x 15 x 135

Superset:
Static Lunge – 2 x 15(e) x 30
Two Point DB Row – 2 x 15(e) x 20

Superset:
Push-Up – 2 x 15 x B
Swiss-Ball Crunch – 2 x 20 x B

Workout B: Jan. 3, 2006
Straight Sets:
Deadlift – 2 x 15 x 205

Superset:
Step-Up – 2 x 15(e) x 40
DB One Arm Shoulder Press – 2 x 15(e) x 20

Superset:
Close Grip Lat Pulldown – 2 x 15 x 55
Reverse Crunch – 2 x 20 x B

COMPLETION OF PROGRAM
Workout A: Jan. 12, 2006
Straight sets:
Squat – 2 x 15 x 165

Superset:
Static Lunge – 2 x 15(e) x 45
Two Point DB Row – 2 x 15(e) x 35

Superset:
Push-Up – 2 x 15 x B (elevated for added difficulty)
Swiss-Ball Crunch – 2 x 20 x (B+25)

Workout B: Jan. 13, 2006
Straight Sets:
Deadlift – 2 x 15 x 230

Superset:
Step-Up – 2 x 15(e) x 50
DB One Arm Shoulder Press – 2 x 15(e) x 35

Superset:
Close Grip Lat Pull-down – 2 x 15 x 85
Reverse Crunch – 2 x 20 x B


Additional: HIIT for 20 min. on Wednesdays and Saturdays.
Sunday is taken as a rest day.


The Break-In Program is a lot more agressive than one would think and really helps to condition the trainee for what is to come. There is no skimping on intensity and you will break a good sweat if you complete it as written.

[Deserve]

Ask a yee shall receive. You went up a lot (as a %) from start to finish. How quick did you ratchet up? Notice I'm treading lightly around calling you a sand bagger.

[Mahler]

Gabe,
Whenever I start a new program, I keep something in reserve and the first workout is used to get the flow of the routine and to work on form for any new exercises or ones that I have not done for a while. I don't sandbag, but I don't overextend myself and court injury.

[Deserve]

I figured as much I do the same thing. How quick did you ratchet up was really my question?

[Iamjennmedic]

Yahoo Mahler I'll be following your log with great interest and anticipation.. What better inspiration for me to keep kicking my own butt..

[bedfordguy]

I think your thread title is the winner for the Tshirt caption PMSL

Good to have ya back big man and shall watch your thread with interest and an oxygen mask to hand for the oldie

[Mahler]

New Rules of Lifting – Fat Loss I

Completed: Jan. 16 – Feb. 10, 2006

Summary: This will only give the first two workouts A & B and then the two final workouts A & B at the end of the program for comparison.

Execution: Four workouts per week for three weeks, alternating Workout A (Mon & Thu) and Workout B (Tue & Fri).

Special Note: The program, although 3 weeks in the advanced protocol, was extended to 4 weeks since, I had scheduled a vacation for the week of Feb. 13-18 and made that my rest week.

Rest Periods: Week 1 – 75, Week 2 – 60, Week 3 – 45, Week 4 - 45


BEGINNING OF PROGRAM
Workout A: Jan. 16, 2006
Superset:
Squat – 3 x 15 x 165
Cable Seated Row – 3 x 15 x 90

Superset:
Supine Hip Extension – 3 x 15 x B
DB Push Press – 3 x 15 x 70

Superset:
Rotational Lunge – 3 x 15(e) x 40
Swiss-Ball Crunch – 3 x 15 x 25

Workout B: Jan. 17, 2006
Superset:
Deadlift – 3 x 15 x 185 (backed off a bit since a third set was added)
DB Incline Bench Press – 3 x 15 x 50

Superset:
Bulgarian Split Squat – 3 x 15(e) x 30
Mixed Grip Lat Pull-down – 3 x 15 x 85

Superset:
Romanian Deadlift – 3 x 15 x 135
Swiss-Ball Lateral Roll – 3 x 15(e) x B (very odd exercise)

COMPLETION OF PROGRAM
Workout A: Feb. 9, 2006
Superset:
Squat – 3 x 10 x 205
Cable Seated Row – 3 x 10 x 110

Superset:
Supine Hip Extension – 3 x 10 x B
DB Push Press – 3 x 10 x 100

Superset:
Rotational Lunge – 3 x 10(e) x 60
Swiss-Ball Crunch – 3 x 20 x 50

Workout B: Jan. 17, 2006
Superset:
Deadlift – 3 x 10 x 275
DB Incline Bench Press – 3 x 8 x 100

Superset:
Bulgarian Split Squat – 3 x 8(e) x 90
Mixed Grip Lat Pull-down – 3 x 8 x 150

Superset:
Romanian Deadlift – 3 x 8 x 225
Swiss-Ball Lateral Roll – 3 x 10(e) x B


Additional: HIIT for 20 min. on Wednesdays and Saturdays.
Sunday is taken as a rest day.

The Fat Loss I Program really concentrates on the big lifts hitting heavy with Squats followed by Rotational Lunges in Workout A and then a triple whammy of Deadlifts followed by Bulgarian Split Squats and Romanian Deadlifts in Workout B. It was kind of like taking a painful tour of Eastern Europe. I would recommend that the faint of heart spread this out to four weeks doing three workouts a week. As you have seen above, I imposed self-torture by extending the program by a full week, yet continuing to do the workouts at four per week.

Scheduled Recovery Week: Feb. 13 - 19

[Mahler]

Originally Posted by Deserve

I figured as much I do the same thing. How quick did you ratchet up was really my question?

Gabe,
During that first week, the second round A & B were increased overall by 10 pounds and usually 10 pounds each workout thereafter. This really helped me find my starting point for Fat Loss I.

[tossedup]

Glad to see your log up Mahler. Keep up the good work.

[K-Court]

Great to have you logging, John. This will be great reference material as I work through the NROL program myself.

Quick (stupid) question. What does the "(e)" stand for in your log? Not mentioned in your ground rules.