Another NROL Log: Jamie's New Log of Lifting

[jruck37]

Thanks, guys. You can see in my results where the added weight has helped me (lifting) and where it has hurt me (running). I was a little nervous about the 225 because it was 10 lbs more than anything I've ever tried, but it actually went up pretty easy. I'm excited to see how high I can over the next couple weeks.

[jruck37]

New Rules of Lifting

Strength I: Workout C-2 3/4/07

Deadlifts (Up to 180 sec rest)
Warm-up: 135x6, 155x6
Straight Sets: 190x6 +5 lbs, 225x1 +10 lbs, 200x6 +5 lbs, 235x1 +10 lbs, 135x12, 95x20

Superset (90 sec)
Romanian Deadlifts: 1355x[10, 10, 8] +20 lbs
Static Lunge: 105x[10, 10, 10] +10 lbs

Good Mornings: 75x[10, 10] +10 lbs

Incline Reverse Crunch: BWx[10, 10]

Notes:

• Good gains across the board.
• I'm getting used to the RDL's and Good mornings, which were kind of awkward the 1st time I did this workout.

[jruck37]

New Rules of Lifting

Strength I: 2-Mile Run 3/5/07

Distance: 2.01 Miles
Time: 19 min 28 sec
Pace: 9 min 39 sec
Splits:
Mile 1: 10 min 01 sec
Mile 2: 9 min 27 sec

[gobbla]

how's your wife getting along?

[jruck37]

Thanks for asking, Tony! She's been doing pretty good. She started getting tired again as she is entering her 3rd trimester, but other than that, it's been fairly painless. She's a trooper.

[gobbla]

3rd trimester...her boobies are growing and the sex drive is kicking in real good...insanity of the 1st trimester is a distant memory. GOOD TIMES! WOO!

don't stress the running too much. When you get closer to doing whatever race you're shooting for (3-4 weeks) just back off of the lifting and get real comfortable running. You'll make huge progress really fast. Until then just keep getting out there 2-3 times a week just covering the distance. Al es Kla

[jruck37]

New Rules of Lifting

Strength I: Basketball 3/7/07

8 games in 1.5 hours... Good ball tonight, but I felt sick afterwords.

[BamaDave]

Jamie, your wife does know that she can't go into labor on Indy Mini weekend, right! First baby -- exciting stuff!

[jruck37]

Yeah, she'd better not! That would be a month early!

New Rules of Lifting

Strength I: 2-Mile Run 3/10/07

Distance: 2.0 Miles

This was supposed to be 5 miles, but I had a headache and lacked motivation. I can't even remember my time.

[jruck37]

New Rules of Lifting

Strength I: Workout D-1 2/25/07

Chinups: BWx6, BW+30x1 +10 lbs, BWx6, BW+35x1 +5 lbs, 137.5x12
Hammer Strength Shoulder Press: 120x6 +30 lbs, 200x1 +50 lbs, 130x6 +10 lbs, 210x1 +20 lbs, 110x12 +20 lbs

DB Bench Press: 130x8 +10 lbs, 140x8 +10 lbs
Wide Grip Seated Row: 112.5x8 -12.5 lbs, 112.5x8

Lower Body Russian Twist: BWx[10, 10]

Notes:

• This is the easiest workout in this phase.
• As you can see, I was way off on my capabilities on the Hammer Strength Shoulder Press the 1st time around. Don't expect those kind of improvements every week!
• It was good to get back in the gym. Last week was kind of hectic and I only got in there once.

[gobbla]

fuck that, I expect those improvements next week

[jruck37]

New Rules of Lifting

Strength I: 3-Mile Run 3/13/07

Distance: 3.12 Miles (5K)
Time: 31 min 40 sec
Pace: 10 min 08 sec

Not quite the 5K pace I was running at a couple years ago, but progress is being made. This was a good run.

[jruck37]

New Rules of Lifting

Strength I: Basketball 3/14/07

7 games in 1.5 hours... Great competition tonight. I noticed more bounce in my step than in recent weeks. I attribute that to the running.

[jruck37]

New Rules of Lifting

Strength I: Workout A-3 3/15/07

Squats
Warm-up: 135x6, 155x4
Straight Sets: 195x6 +5 lbs, 235x1 +10 lbs, 205x6 +5 lbs, 245x1 +10 lbs, 135x12, 115x20 (Up to 180 second rest)

Superset
Bulgarian Split Squats 30x[15, 15, 15] each leg (0 sec) +10 lbs each set
Step-ups 60x[15, 15, 15] each leg (90 sec) +10 lbs each set

Back Extensions BW+20x[10, 10] +10 lbs (60 sec)

Swiss Ball Crunch BW+20x[10, 10] +20 lbs

Notes:

• 245x1 = 1RM on squats... I think. I looked back at my old logs and couldn't find anything higher.
• I was nervous about increasing the squats, especially after playing ball the night before. I pushed through anyway and it was well worth it.
• Same with the Superset, although that's still my least favorite part of this routine. In fact, it may be my least favorite part of any workout ever.

[gobbla]

kickin ass buddy, new 1RM next week!

[jruck37]

New Rules of Lifting

Strength I: Workout B-3 3/17/07

Superset (Up to 180 sec rest)
Barbell Bench: (Warm-up: 135x6, 155x4) 185x6 +5 lbs, 225x1 +10 lbs, 195x6 +5 lbs, 235xF , 175x8 +10 lbs
Barbell Bent-Over Row: (WU: 95x6, 115x4) 145x6 +5 lbs, 170x1 +15 lbs, 145x6, 175x1 +5 lbs, 125x12 +5 lbs

Superset (90 sec)
Close-Grip Lat Pulldown/ Neutral Grip Chinups: BWx[6, 4.5] -1.5 reps 2nd set
DB Shoulder Press: 110x[7, 7] +10 lbs

Lower Body Russian Twist: BWx[0, 0]

Notes:

• I failed on my attempt @ 235x1. My sticking point was about 2 inches off my chest. Next time, I'll go for 230 instead.
• Fortunately, I had the good sense to ask for a spotter. I actually debated whether or not I should ask the guy, which would have been dumb.
• I think my effort on the 1st superset took everything out of me when it came time for chin-ups.
• Even with a couple setbacks, I still made decent progress during this workout.

[jruck37]

New Rules of Lifting

Strength I: 5-Mile Run 3/18/07

Distance: 5.01 Miles
Time: 48 min 31 sec
Pace: 9 min 40 sec per mile

Mile 1: 8:46
Mile 2: 8:48
Mile 3: 8:29
Mile 4: 10:43
Mile 5: 11:36

I have no idea where that 1st 3 mile stretch came from. It was as if I was 20 lbs lighter. That had to be my best 3-mile stretch since high school.

Anyway, the reason that the time dropped off so dramatically in the 4th and 5th miles was that the muscle in my right shin got really tight and sore about 2 minutes into the 4th mile. I took a handful of walking/stretching breaks from there on out. I also twisted my ankle stepping off of a curb during the last mile. Not a good way to end it.

My overall time was still something fairly unexpected at this point in my training, which is encouraging.