Another NROL Log: Jamie's New Log of Lifting

[jruck37]

Wow... So many new training logs that I'm 1/2 way down page 4 after 2 days off!

Basketball: 1/9/08

Awesome run last night. We had 23 guys (all-time record). My team won 5 out of 6 games.

Side Note: I think I strained my back trying to get the 70 lb DBs into position on the bench on Monday. I've tried to do push-ups the last couple nights and it was pretty uncomfortable after 7-8 reps. Not good!

[jruck37]

New Rules of Lifting

Strength I: Workout A-2 1/12/07


Barbell Squats Wave Loading (180 sec rest)
185x6 +10 lbs, 235x1 +10, 185x6, 265x1 +20, 135x12, 95x20 +2 reps

Superset (3x15)
Bulgarian Split Squats (0 sec)
(30, 30) +10, 20 (each leg)
Step-ups (90 sec)
50 +10, 40, 40 (each leg)

Superset (2x10)
Back Extension (90 sec)
(+30, +30) +5
Swiss Ball Crunch (90 sec)
(+60, +60) +5

Notes:

• 1x265 = PR for squats Not a bad way to re-start my strength training. Once I got to the bottom of the lift, I had a split second thought that I might not be able to make it back up. Fortunately, I was able to push through my heels and shoot up without compromising form and/or hurting myself. What a great feeling. This was 2 days ago, and I just realized it was a PR today. My previous best was 250 on Strength-I A-4 back in March. With a start like this, I'm going to really make an effort to get my squat (and deadlift) up over 300 this spring. I think I'm to a point where I know how to push myself and improve a little better than I could in the past. Can't wait!
• The BSS/Step-up Superset is a killer... just like the last time I did S-I

[jruck37]

New Rules of Lifting

Strength I: Workout B-2 1/15/08
Superset
Barbell Bench Press Wave Loading (180 sec rest)
170x6 +5 lbs, 195x1 +10, 175x6 +5, 205x1 +5, 145x12 +10
Barbell Bent Over Row Wave Loading (180 sec)
135x6, 170x1 +5, 140x6 +5, 170x1, 115x12 +10

Superset (2x8)
Close Grip Lat Pulldown (120 sec)
(137.5, 137.5) +12.5
DB Shoulder Press (120 sec)
(90, 90) +10

Lower Body Russian Twists
SKIPPED

Notes:

• In retrospect, I could have probably added a little weight on the heavy bench sets.
• Bent over rows are definitely a weak point for me. Form wasn't all that great on the 1 rep sets.
• New reason for skipping core work... Ab mats were full.

[Mahler]

Hey, some very nice increases on those lifts.
Great going.

[jruck37]

Thanks, John. I feel really good about the base that I built over the last year, and I'm looking forward to really pushing my strength limits over the next few months.

New Rules of Lifting

Strength I: Workout C-2 1/17/08


Deadlift Wave Loading (180 sec rest)
185x6 +10 lbs, 255x1 +20, 195x6 +10, 265x1 +10, 155x12, 135x20 +5 reps

Superset
Romanian Deadlift (0 sec)
(135, 135, 135)x10
Static Lunge (90 sec)
(70, 70, 70)x10 (each leg) +2 reps each

Superset (2x10)
Good Mornings (90 sec)
100, 100
Incline Reverse Crunch (90 sec)
BW, BW

Notes:
I feel great about this workout. I'm approaching my deadlift PR of 275. I'll try to match it next time. The DL's really sap my energy for the rest of the workout, so my improvement goals on those exercises are more form-related than weight.

[gobbla]

bump

[jruck37]

Originally Posted by gobbla

bump

Wow! Someone's still reading my log!

I'm a few days behind with the updates.

[jruck37]

New Rules of Lifting

Strength I: Workout D-2 1/21/08

SupersetChin-ups Wave Loading (180 sec rest)
+15x6 +5 lbs, +50x1 +10, +15x6 +5, +50x1, BWx7
Hammer Strength Shoulder Press Wave Loading (180 sec)
160x6 +20, 220x1 +20, 160x6, 230x1 +10, 130x12 +10

Superset (2x8)
Dumbell Bench Press (120 sec)
(130, 130) -10
Wide-Grip Seated Row (120 sec)
137.5, 137.5 +1 rep

Lower Body Russian Twists
SKIPPED

NOTES:

• The shoulder press numbers are less impressive than they look. The hammer strength machine is like a leg press for shoulders.
• I dropped down on the DB bench because last time I tweaked my back trying to get the DB's into position.

[jruck37]

Basketball: 1/23/08

6 games... only 1 win.

Fun times, regardless.

[jruck37]

New Rules of Lifting

Strength I: Workout A-3 1/26/07


Barbell Squats Wave Loading (180 sec rest)
185x6, 245x1 +10 lbs, 195x6 +10, 275x1 +10, 135x12, 95x20

Superset (3x15)
Bulgarian Split Squats (0 sec)
30, 30, 30 +10 (each leg)
Step-ups (90 sec)
50, 50 +10, 50 +10 (each leg)

Superset (2x10)
Back Extension (90 sec)
(+35, +35) +5
Swiss Ball Crunch (90 sec)
(+65, +65) +5

Notes:

• 1x275 = another PR for squats... My quads are still sore 3 days later.

[jruck37]

Push-ups: 1/28/08

80 push-ups in 10 minutes

NOTES:
As the father of a 7 month old, I can't get to the gym quite as much as I'd like to. So I'm going to be adding these random workouts- which I should have been doing for the last 6 months. This one was kind of fun. My push-up capabilities are probably below average for someone that claims to have a passion for fitness. The bar has been set. My goal is to get 100 in 10 minutes, which shouldn't be that hard to do.

[BamaDave]

Jamie, looking really good on the NROL Strength workouts! Is that a new squat PR? I think having to do supersets of BSS's and step-ups after all of those squats is even worse than the squat sets.

I can't believe your daughter is already 7 months old!