New Rules of.... Ambar - JP Fitness Forums

ambar · 05-24-2006, 03:54 AM

NROL, Break-in workout A
Weight: 355.8 (-4.0)

Since my training partner was out of town last week, we swapped the rest week and the last week of Break-in. So this was our first NROL workout after a week off, and also after I had a session with the very cool Chip Conrad at Bodytribe to work on my squat and deadlift form.

Squats:
Brand new form, courtesy of Chip. No more ATG; these are more glute-dominant.
1 x 15 x 15 Whoa, that was way too easy. Did I get stronger during rest week? Guess so.
1 x 22 x 15 ... except for my right knee twinging, I guess I'm ready for a real bar, because that was easy too. (For perspective, when I started lifting at the beginning of last November, I could barely manage 3 bodyweight squats, while clinging to the rack to keep from falling over.)

Two-point DB row:
2 x 15(e) x 15 ... first set, the right shoulder (torn rotator cuff last year) breezed through. The second set was more challenging.

Lunges:
1 x B(e) x 12 This constitutes a personal record, I guess, but the right knee gave out while I had the LEFT leg forward (wtf?) and I fell over. Let's just say the set with the right leg forward was... compromised. And I wasn't trying for a second set. I'm trying to improve the !@# knee, not demolish it.

Pushups:
2 x B x 15 Another personal record -- after some help from Chip in person and Lou Schuler via email, I tried this set from atop a balance ball. The right shoulder did its usual and customary bitching, but for the first time I have DOMS in the fronts of both shoulders, so something good must be going on.

Crunches on top of swiss ball:
1 x 5kg x 15 ... still too light, so...
1 x 25 x 15 okay, that was work. Go me.

I am SO looking forward to deadlifts on Thursday, assuming my knee calms down by then. And Fat Loss I, next week, where apparently I get to hate lunges more and with oblique work added.

I had intended to do my first 4-round Metabolic Overload workout after this workout, but chickened out. Back to the gym tomorrow on whatever piece of aerobic equipment doesn't make the knee flame out.

JoshDunn · 05-24-2006, 06:19 AM

Good luck with NROL its a great program that gets good results.

If using a treadmill for intervals try on an incline as that takes some pressure off your knees. For bike just set the seat to the right height. (when foot on pedal at bottom should have a slight bend in your leg).

Good luck.

ambar · 05-24-2006, 01:29 PM

Thanks for the treadmill suggestion. It wouldn't have occurred to me -- I stay away from them figuring I don't actually need *more* impact work. :-) I started out with the recumbent bikes, as even the ellipticals hurt my knees. I can now use the ellipticals, and I play with the upright bikes now and then just for a switch.