Time to get serious...

[Lisa~]

Hey Paul. I finally got around to checking in on your log again! Great work on those complexes! I'm very, very impressed!

How did you get the 70's into place for you overhead press this last time? I assume you're doing a seated DB overhead press, right? I'd say get them up there before you sit down. Swing them up. Alternately, have someone hand them to you at your shoulders one at a time after you sit down.

I have no idea about your forearm pain. Maybe you can get back to your ART guy and ask him. And while the strengthening of the forearms with wrist extensions and curls might prevent the problem in the future, I wouldn't think you'd want to do them right now while you have pain, at least not if the pain is coming from a lack of strength. Maybe bracing your wrists with wrists wraps would be helpful, and focus on maintaining a neutral wrist when moving heavy DBs.

[pjb923]

NROL Hypertrophy I
Workout B #7 - Saturday 6/09/07

Barbell Squat
45 x 10
95 x 8
135 x 5
225 x 10
245 x 10 x 3 sets

Sumo Deadlift
135 x 8
225 x 10
225 x 4

Superset with full rest
Bulgarian split squat
30's x 10 each leg x 4 sets (+5lbs)

Step-up
30's x 10 each leg x 4 sets (+5lbs)

This was another great leg workout. I was very happy with my squat numbers. This is the heaviest weight I have had on my back in quite a while, and it felt like it. I didn't think I was going to make it through the last set, but I managed. Deadlifts were another story. I don't think my back is quite ready yet. The first set went really well, the weight felt light, my form was good and I got through all 10 with no trouble. After I started the 2nd set, I felt like my back was starting to tighten up and I started to get some slight discomfort in my lower back. I don't want to take any chances at all, so I moved onto the next exercise.

I was able to jump up to the 30lb db's today and push through all 4 sets even though I wanted to call it quits after 2. For some reason I was struggling with my right leg. I was doing all my sets on the left leg first without too much difficulty and when it came time to switch to the right I really had to push myself to finish the set.

The stairs were not my friend after this workout was over.

[pjb923]

Thanks for stopping in Lisa. I really enjoyed the complexes, and at the same time hated them. But I know it's exactly what I need to take me out of my comfort zone and hopefully improve my overall conditioning.

I struggled a little with the 70's, but I was able to clean them up to my shoulders from my knees. It works for now, but I'm not sure how much longer I can keep it up.

As for the forearm pain. It seems to be getting better. I agree that I probably should not start to train them directly until the pain goes away. My only fear is that the pain has something to do with adding the complexes to my routine. It's the only thing that really changed recently.

[Lisa~]

Originally Posted by pjb923

As for the forearm pain. It seems to be getting better. I agree that I probably should not start to train them directly until the pain goes away. My only fear is that the pain has something to do with adding the complexes to my routine. It's the only thing that really changed recently.

Interesting theory. Maybe you're flexing and extending your wrists, especially with the DB complex, as you begin to tire? See if you can simply pay more attention to a braced wrist position during complexes and see if that is enough to get rid of the problem (wouldn't that be cool if that was all it was).

[pjb923]

I did 3 rounds of the Bloody Barbell Complex again. 1st round with 45lbs, 2nd and 3rd round with 65lbs.

• Overhead squat for 10 reps
• Hang clean for 10 reps
• Standing military press for 10 reps
• Bentover row for 10 reps
• Lunge for 10 reps on each leg
• Romanian deadlift for 20 reps
• Front squat for 10 reps
• Standing calf raise (barbell across upper back) for 30 reps

People that see me towards the end of this complex must think I am crazy. Sweating and gasping for air during a set of calf raises with 65lbs on my back. :p I had no arm pain today, so I don't think these are to blame.

After that I did 15 minutes on the Concept2 Rower. 2000m in 8:15, and a total of around 3300m. This was a very quick intense workout. I was in and out of the gym in less than 45 minutes.

[Jimbo]

Originally Posted by pjb923

I did 3 rounds of the Bloody Barbell Complex again. 1st round with 45lbs, 2nd and 3rd round with 65lbs.

• Overhead squat for 10 reps
• Hang clean for 10 reps
• Standing military press for 10 reps
• Bentover row for 10 reps
• Lunge for 10 reps on each leg
• Romanian deadlift for 20 reps
• Front squat for 10 reps
• Standing calf raise (barbell across upper back) for 30 reps

Is there no resting between exercises? If not..this looks brutal even at the low bar weight.

I don't think anyone at our gym has ever even seen an overhead squat.
Hmm. I would need to look up the Romanian Deads before I try this thing. Are those the ones where you come off the floor/rack but keep your legs pretty much straight the whole time? Don;t those tend to hit you low back?

[pjb923]

Originally Posted by Jimbo

Is there no resting between exercises? If not..this looks brutal even at the low bar weight.

I don't think anyone at our gym has ever even seen an overhead squat.
Hmm. I would need to look up the Romanian Deads before I try this thing. Are those the ones where you come off the floor/rack but keep your legs pretty much straight the whole time? Don;t those tend to hit you low back?

There is no rest between exercises. I took a few minutes to catch my breath between rounds. But I will admin to putting the bar down between the lunges and romanian deads in my 3rd set. Doing 10 lunges per leg gets me pretty winded anyway, but in the context of this workout they are a real killer.

Romanian deads do hit the lower back a little, but if they are done correctly should mostly target your hamstrings. It's important to not lower the bar beyond the point where your back loses it's arch. Here's a good explanation of them. http://www.bodybuilding.com/fun/issa63.htm
With such a light weight they don't do much for me at all.

And for the record, I think I'm the only person in my gym that has ever done an overheat squat. I have never even seen another person doing a front squat.

[Jimbo]

Originally Posted by pjb923

There is no rest between exercises. I took a few minutes to catch my breath between rounds. But I will admin to putting the bar down between the lunges and romanian deads in my 3rd set. Doing 10 lunges per leg gets me pretty winded anyway, but in the context of this workout they are a real killer.

Romanian deads do hit the lower back a little, but if they are done correctly should mostly target your hamstrings. It's important to not lower the bar beyond the point where your back loses it's arch. Here's a good explanation of them. http://www.bodybuilding.com/fun/issa63.htm
With such a light weight they don't do much for me at all.

And for the record, I think I'm the only person in my gym that has ever done an overheat squat. I have never even seen another person doing a front squat.

That link helped! thanks.

You alternate legs on those lunges or just do 10 straight lunges on each leg? Does it matter?

Day after tomorrow..I'm gonna try this freak show. I'll let you know how it goes. If it wiped you out..I'll probably have to be revived.

[pjb923]

Originally Posted by Jimbo

You alternate legs on those lunges or just do 10 straight lunges on each leg? Does it matter?

Day after tomorrow..I'm gonna try this freak show. I'll let you know how it goes. If it wiped you out..I'll probably have to be revived.

I do dynamic lunges, alternating legs. But if you feel more comfortable, I don't see any reason why you couldn't do 10 straight on each leg.

Good luck!! I'm looking forward to seeing what you think.

[pjb923]

Yesterday's workout

NROL Hypertrophy I
Workout A #8- Wednesday 6/14/07

Dumbbell incline bench press
45's x 10
65's x 15 x 3 sets (+5 lbs.)

Cable seated row
80x 10
140 x 15 (+10 lbs.)
150 x 15 x 2 sets (+20 lbs.)

Dumbbell shoulder press
20's x 10
40's x 15 x 3 sets (+5 lbs.)

Wide-grip lat pulldown
80 x 10
140 x 15 x 3 sets (+10 lbs.)

Barbell close-grip bench press
95 x 15
115 x 15 x 2 sets
115 x 8

I got through this workout quickly and had some extra time to get some core work in. I stretched my hip flexors and did some glute bridges as instructed by my Chiro. Side bridges, and some jackknives on the stability ball.

I am amazed that I am still making such consistent gains. The mixing up of the sets/reps is really working for me. At just over the half way mark I have been able to add weight to just about every exercise in every workout. If I can ride this progress out until the end of this program, I will be very happy.

[Jimbo]

Originally Posted by pjb923

I do dynamic lunges, alternating legs. But if you feel more comfortable, I don't see any reason why you couldn't do 10 straight on each leg.

Good luck!! I'm looking forward to seeing what you think.

Yeah..well, I'll make sure and report back to you with details of my puking story. I'm thinking this is going to be a biatch. Tomorrow!

[Mahler]

Holy shit, Paul, the Bloddy Barbell thing is brutal. Good job.
The NROL is coming along really well. Those increases are great.

[pjb923]

Thanks John. The complex is brutal, but I think the results will be worth it in the long run.

[pjb923]

NROL Hypertrophy I
Workout B #2 - Thursday 6/14/07

Squat
45's x 10 (using dumbbells)
70's x 10 (using dumbbells)
135 x 5
225 x 3
275 x 5 x 5 sets

Superset with full rest
Bulgarian split squat
75's x 5 x 5 sets (+5lbs)

Step-up
75's x 5 x 5 sets (+5lbs)

When I got to the gym the squat rack was being used, so I did my usual dynamic warmup and then got in 2 sets of squats using dumbbells. I probably could have gone a little heavier on the squats, but I want to ease back into the really heavy weights. I have not had 300lbs on my shoulders since I hurt my back a month and a half ago. I also wanted to give my back a little break, so I skipped the deadlifts today.

These workouts are probably doing more for my grip than anything I have done before. Holding on to those 75's for 50 total reps is not an easy task. I came very close to dropping the weight during my last set of step-ups. One strange thing I noticed during this workout is that my left leg seems stronger during the split-squats, but my right leg is stronger on the step-ups. I have never noticed this before today.

[Jimbo]

Blood on the barbell this morning. OMG

First run through..I got tired towards the end. Took a minute before starting another round. Fatigue hit me half way through the hang cleans on the second round. I began taking a few seconds here and there to "catch my breath". By the end of that round, I had to take a full 3-4 minutes b4 startin the third. By mid through the hangs again, fatigue had set in all over my body, I was sweating profusely. The ONLY thing that got me through this set was the idea that I would have to come on here and admit that I didn't finish 3 rounds.:p Peer pressure can be a good thing.

It's pretty amazing that I am accustomed to endurance sports, running, swimming, etc..and I am accustomed to lifting...but I would equate this to lifitng while running. Not just running with weights..but LIFTING while running. Suffice it to say, I had a bit of a struggle with this.

Oh..first round..45 second and third 65 on the weights. Leave ego at the door...

[pjb923]

Jimbo, I put most of my comments in your log, but I have to say I like your analogy to lifting while running. I'm not much of a runner, so I'm more than happy to get my "running" workouts in using a barbell.

Yesterday I went to the gym with my wife. She was told by the Chiro that she needed to do more back work to help correct a shoulder imbalance, so I came up with some exercise that we could both do. We don't get to work out together very often, so it was a nice change. I'm going to list my workout, but she pretty much followed along using lower weights. And she threw in a few sets of leg presses at the end while I was going the OH shrugs.

Lower Trap Raise
10 x 10 x 2 sets

Mid Trap Raise
10 x 10
10 x 12

DB One Arm Row
55 x 12
65 x 12

Seated row to neck with rope
50 x 15
50 x 15

Seated Scapular Retraction
80 x 10
100 x 10

Reverse Pec Deck
50 x 12 x 2 sets

Scap Push-up
2 sets of 20

Chest Supported Row
25 x 15
50 x 15
75 x 12

Plate Front Raise
25 x 10 x 2 sets

OH Shrug
45 x 15
95 x 10

You can see explanations of some of the more obscure exercises in these articles.
http://www.t-nation.com/readTopic.do?id=459910
http://www.t-nation.com/findArticle....7-006-training

Just a few comments about the exercises. The seated scap retractions are a new movement for me and were very awkward. Even though the weight was pulling forward, I couldn't help my shoulders from coming up, like in a regular shrug. And the OH shrugs are also a very strange movement. I have very little ROM when doing these.

This was a good workout that I probably should try to do more often. There just are not enough days in the week so get in 3 days of heavy weight training, cardio and a dedicated corrective exercise day. I have to start adding some of these movements back into my regular routine and spread them out throughout the week.