Drew's NROL and TRI Log - JP Fitness Forums

drew · 04-08-2007, 05:37 PM

Tomorrow morning I will be starting Schuler and Cosgrove's "New Rules of Lifting". I just finished my week off after competing in the Lavaman Triathlon in Hawaii last Sunday (April 1st).

I will be starting with the Break-In program...not because I think I am a beginner, but rather because I want to take the next two weeks to focus on my form on the major lifts as well as to just ease back in after my week-long hiatus.

My next post will be tomorrow morning at about 5:30 AM when I start workout A of the Break-In program.

General Stuff:

All workouts will begin with foam rolling, dynamic flexibility/mobility work, and finally the Rufus Complex before actually lifting any weight.
Standard Notation will be used to list all exercises/sets/reps/weight (e.g. Bench Press - 3 x 10 x 225).

Also, in addition to NROL, I will continue to train for triathlons. I'm not sure yet what my running, biking, and swimming routine will actually be, but I will be sure to post my other workouts here while I figure that out.

I think that's all for now.

drew · 04-09-2007, 05:27 AM

Monday April 9, 2007

Break-In Program
Workout A

A. Squat - 2 x 15 x 135

B1. Static Lunge - 2 x 15 x 85
B2. DB Row - 2 x 15 x 15

C1. Push Up - 2 x 15 x BW
C2. Swiss Ball Crunch - 2 x 20

It was pretty easy this go around. I'll use a little more weight on the next time. Like I said though, just getting a feel for these movements again and trying to accurately gauge where I'm at.

I also threw in a little Captains of Crush at the end. Warmed up with the #1 for a set of 10, then did the #1.5 for 3 x 8. It only counts as a rep if it gets fully closed.

See you tomorrow.

finboy · 04-09-2007, 02:13 PM

Have fun with NROL, Drew. I had to Google Captains of Crush since I had no idea what you were talking about. Sounds like a good accessory 'lift'.

drew · 04-09-2007, 07:28 PM

I love doing Captains of Crush and other grip work. It's possibly my favorite "stuff" to do in the gym (or home gym in my case).

finboy, do you train grip at all? It's amazing how much of a difference grip can make. I'm not saying I'm really strong or anything by any means, but I've never failed a lift (deadlift, pullup/chinup, or any lift) because of a lack of grip strength. It has improved every lift for me.

duffeymt · 04-09-2007, 08:39 PM

Welcome Drew! Have fun with NROL, it's awesome.

drew · 04-09-2007, 08:48 PM

Thanks Duffey! I'm pumped already about NROL, and I've only done the first day of the break-in program. Besides the fact that Schuler and Cosgrove put out some good programs, I'm fired up about the fact that I don't have to think about what to do for a while. I'm set for a year!

drew · 04-10-2007, 05:28 AM

Tuesday April 10, 2007

Break-In Program
Workout B

A. Deadlift - 2 x 15 x 135

B1. DB Step-up - 2 x 15 x 30 (alternating legs)
B2. DB 1-arm Shoulder Press - 2 x 15 x 25 (with side lean)

C1. Pull Up - 2 x 15 x BW (in place of lat pulldowns)
C2. Reverse Crunch - 2 x 20

I forgot to mention on yesterday's workout that all rest intervals were 60 seconds. Same rest interval for today's workout. Tomorrow is not a lifting day, so I think I will do some HIIT.

More tomorrow.

drew · 04-11-2007, 12:47 PM

Who would've thought that I'd be so sore from the first two Break-In workouts from NROL?? I'm gonna do some serious foam rolling tonight followed by some MM and Inside Out...and then some HIIT.

duffeymt · 04-11-2007, 04:04 PM

Drew, the Break-In defintley gave me some serious soreness but it prepared me for what was to come with FL...I never thought I'd enjoy soreness so much! Foam rolling, MM and I/O has done wonders for me in addition to NROL. I can't wait to see what this will do for my tri's this summer!

drew · 04-11-2007, 07:05 PM

Just got done with some HIIT. It was my first real "cardio" workout since the triathlon 10 days ago. It felt great! I felt like I was in just as good of shape and my sprint speed seemed even faster. Here's the stats:

Total Time: 30:58
Total Distance: 5 miles
Breakdown:
2 miles steady state (roughly 6:30 minute/mile pace)

3 miles worth of intervals (200m sprint followed by 400m "rest" repeated 8 times)

Average HR: 152 bpm
Max HR: 174 bpm

Man this felt good!! I can't wait to hit the weights first thing tomorrow morning.

drew · 04-12-2007, 08:15 PM

Wednesday April 12, 2007

Break-In Program
Workout A

A. Squat - 2 x 15 x 155

B1. Static Lunge - 2 x 15 x 95
B2. DB Row - 2 x 15 x 25

C1. Push Up - 2 x 15 x BW
C2. Swiss Ball Crunch - 2 x 20

D. Captain of Crush - 1 x 10 x #1
Captain of Crush - 3 x 8 x #1.5

Well I added some weight this time around. I think I am definitely getting closer to my 15 rep maxes on squats and lunges! They were tough...my form started going downhill fast right around rep #12 or 13.

I had to workout at night tonight rather than first thing in the morning. But I'll be back at it first thing tomorrow morning! See you then.

drew · 04-13-2007, 05:24 AM

Friday April 13, 2007

Break-In Program
Workout B

A. Deadlift - 2 x 15 x 155

B1. DB Step-up - 2 x 15 x 35
B2. DB 1-arm Shoulder Press - 2 x 15 x 30 (with side lean)

C1. Pull Up - 2 x 15 x BW (in place of lat pulldowns)
C2. Reverse Crunch - 2 x 20

I paid particularly close attention to my deadlift form. I read Cressey's article yesterday regarding deadlift form and I think I was falling in to the trap of "leaning back" to finish the lift instead of squeezing the glutes and pushing the hips forward. It felt different AND better doing in the right way (my form wasn't horrible to begin with, just not 100% correct).

That's it for weights this week. I think I'll do some more HIIT this weekend via running, biking, and swimming! Should be a good weekend.

drew · 04-14-2007, 01:03 PM

Saturday April 14, 2007

Well, I was going to have a sweet day of HIIT at the track, but the weather got crappy last night as I was leaving work. Rain (a lot), hail (baseball-sized), and tornado warnings. It's also cold again (44 degrees)...it got up to 80 degrees just yesterday!!

So, I guess I will be headed to the gym to do some HIIT on the treadmill. My typical treadmill routine is as follows:

After a thorough warmup including foam rolling, mobility work, and "Prehab" (as Verstegen calls it)...

5 min - easy jog at 5 mph with fluctuations in the incline (from 0 degrees to 3 degrees and back down to 1 degree, where it will stay for the remainder of the run. I never run at less than 1 degree of incline on the treadmill with the exception of the first minute of my treadmill routine.)

5 min - steady state jog at 7 mph and 1 degree incline to get the blood flowing!

1 min - sprint at 10.5 mph and 1 degree incline
1 min - "recovery" at 5 mph

REPEATED 10 TIMES

Total run time: 30 minutes

I'll report back with my HR data after I get finished.

drew · 04-14-2007, 03:15 PM

OK, had a great run (as described above) despite the fact that it was on a treadmill.

Avg. HR: 143
Max HR: 169

duffeymt · 04-14-2007, 11:14 PM

Nice HIIT workout, 10 intervals at 10.5 is sweet!

drew · 04-15-2007, 05:17 PM

Thanks Duffey!

I did some more HIIT today, but this time the weather was great and I got to go to the track.

I brought my agility ladder and did some work with that (after foam rolling and other mobility work), and then started the workout:

This time I didn't base my intervals on distance (like the last time at the track). I did 45 second intervals followed by 2:15 of "rest". I chose that rest time because the timer on my watch was set to 45 seconds, and 45s x 3 = 2:15.

First I did 2 miles at steady state, then 8 of the 45 on / 2:15 off intervals. Total time: 34:34.

In case you're wondering why the time doesn't seem to add up it's because I stopped my watch after the final interval and did not perform the 2:15 of rest. Instead I just went straight into my cool down.

Afterwards, my wife and I took the pups on an hour long walk and I did some yard work. I had to take advantage of the great weather (sunny and about 72 degrees). PERFECT!

Back to the weights tomorrow morning!

drew · 04-15-2007, 05:19 PM

Forgot the HR data:

Avg. HR: 154
Max HR: 176

drew · 04-16-2007, 05:32 AM

Monday April 16, 2007

Break-In Program
Workout A

A. Squat - 2 x 15 x 160

B1. Static Lunge - 2 x 15 x 100
B2. DB Row - 2 x 15 x 30

C1. Push Up - 2 x 15 x BW
C2. Swiss Ball Crunch - 2 x 20

D. Captain of Crush - 1 x 10 x #1
Captain of Crush - 3 x 8 x #1.5

Another good workout. This is my last week of the Break-In program, and then I start the real working out. That has me a little worried because this Break-In has been kicking my ass!! I was surprised (pleasantly) at how difficult this actually was.

Well, I'm off to Washington, D.C. on business today. I already checked out the hotel online and it looks like the little weight room will get the job done for tomorrow, and then I come back on Wednesday. I might do some treadmill HIIT Wednesday morning before I check out.

That's all for now.

Kevin Littler · 04-16-2007, 06:04 AM

Hey drew, just checking in for the first time. Don't worry about Break-in meaning to be easy compared to the other routines. I, along with almost everyone else who has posted their thoughts on Break-in, thought it was difficult.

I'm halfway through FLII (did FLI as well), and so far they're all pretty hard. I must say though, FLIIB's superset of Bulgarian Split Squat w/overhead press and chinups is the toughest part so far. Did that tonight, and am noticing that my arms are a little heavier on the keyboard right now

.

Anyway, I'll keep an eye on your progress. Any races you're gearing up for?