Tcoyle Log

[tcoy777]

4-17-08

Warm up
Dead Lifts
1x5 at 135 lbs
1x5 at 185 lbs

Strength 1 Workout 3C

Dead Lifts
1x6 at 225 lbs (-30 lbs)
1x1 at 275 lbs (-10 lbs)
1x6 at 250 lbs (- 5 lbs)
1x1 at 295 lbs (+5 lbs) PR!!
1x10 at 205 lbs (+5 lbs)
1x15 at 195 (+5 lbs)

Superset with no rest

Romanian Dead Lifts
3x15 at 95 lbs (-15 lbs)

Static Lunges
3x15 at 95 lbs (-5 lbs)

Straight Set

Good Mornings
3x15 at 95 lbs (+5 lbs)

Incline Reverse Crunches
2x25 at bw

Well I was a really kind of scared going in to this workout. My knee was feeling ok, but not great during warm ups. So I decided to drop the weight at focus on form. I felt really good after the 275 lift. So much so I went for the 295 lbs. It went up with just a little struggle and the knee felt great. I still decided to back down on the BDL and Lunges as the lunges really would make the knee flare up I thought. It felt good and I could have pushed it, but I don't think now is the time. When I got done I was surprised at how good my knee felt. Really no pain at all. So maybe I just needed at DL PR to get things back on track. May try to do some more light running tomorrow.

[zengolf]

Good job on the DL PR!
Your working through NROL while doing all the running is amazing.

Take it easy on the knee.

John

[Brentv]

Good job on the deads! It's funny how some days the weight just goes on pretty easily, even when you think at first you can't.

Brent

[tcoy777]

Originally Posted by zengolf

Good job on the DL PR!
Your working through NROL while doing all the running is amazing.

Take it easy on the knee.

John

John,
Thanks for the encouragement. Some weeks the running is better then others while working with NROL, but I expected that. I have seen some nice strength in my legs and that has helped the running. I think too many runners don't take advantage of strength training. Now NROL maybe overkill for most, but I love it.

Originally Posted by Brentv

Good job on the deads! It's funny how some days the weight just goes on pretty easily, even when you think at first you can't.

Brent

Thanks Brent. Its weird for sure. I felt better last week and could not even get 295 started, yesterday I could have hit 300 I think. Its just getting past those walls that makes all this worth it.

[liftintexas]

dang, man. excellent, excellent work on the dl's. How long have you been doing dl's?

[tcoy777]

Originally Posted by liftintexas

dang, man. excellent, excellent work on the dl's. How long have you been doing dl's?

Since October. That is when I started with NROL. Never even heard of a dead lift before then. One day my bench will even remotely comparable. I think most people have a strong lift and a weak lift. For me its the DL and the bench.

[tcoy777]

4-18-08

Warm up
1 mile at 9:40

Strength 1 Workout 3D

Chin Ups
1x6 at bw +25lbs
1x1 at bw + 30 lbs
1x6 at bw + 30 lbs
1x1 at bw + 35 lbs
1x11 at bw

Barbell Shoulder Press
1x5 at 110 lbs (+10 lbs)
1x1 at 120 lbs same as last
1x5 at 110 lbs
1x1 at 120 FAIL
1x10 at 80 lbs (+5 lbs)

Dumbbell Bench Press
1x9 at 60 lbs same as last
1x9 at 55 lbs (-5 lbs)

Wide Grip cable seated row
2x8 at 120 lbs (+2 reps)

Lower Body Russian Twist
2x10 at bw

Cardio

Negative split run
1 mile at 6.2 mph
1 mile at 6.5 mph
1 mile at 6.8 mph

27:41

Good workout. Not sure why I could not get the 60lbs dumbbells up the last time. Oh well. Knee feels almost back to normal. FINALLY.

[tcoy777]

4-19-08

6 miles run at 9:39 pace

splits
9:19
9:39
9:46
9:37
9:31
8:58

Avg hr = 140, Avg speed = 6.4mph


Overall a good run. My knee hurt just once going up the first incline of the run. After that it was not to bad. It still never felt 100% ,but its getting there. One more week of Strength 1.

[ToniL]

Looking good there! Congrats on the PR deadlifts!

Toni

[nutbar]

Congrats on the dead and the knee feeling better! What's next after Strength 1?

[tcoy777]

Originally Posted by ToniL

Looking good there! Congrats on the PR deadlifts!

Thanks Toni, You would like the wave loading I think.

Toni

Originally Posted by nutbar

Congrats on the dead and the knee feeling better! What's next after Strength 1?

Knee is slowly getting better, I may be still pushing the running to soon. Its a bit sore today. After Strength 1 I will head into Strength 2. After that it depends on how close I am to my marathon training. I also think its about time to start thinking about a cut. I have gained about 8 pounds now, mostly muscle, but I can see some fat too. I want to make sure I put myself in the best possible position to start my Marathon training that starts in June.

[liftintexas]

glad the knee is healing up, man.

I'm always in awe of you guys (and girls) who do the marathon stuff.

[tcoy777]

4-21-08

Warm Up
1 mile at 9:30
squats
1x5 at 135 lbs
1x5 at 185 lbs

Strength 1 Workout 4A

Squats
1x6 at 215 (+5 lbs)
1x1 at 230 lbs (+ 5 lbs)
1x6 at 220lbs (+5 lbs) PR LBS REPS
1x1 at 235 lbs (+5 lbs) PR (actually did 3 reps) felt like I may not have gone down far enough
1x12 at 185 lbs (+10 lbs)
1x20 at 175 lbs (+10 lbs)

Superset with no rest

BSS
3x15 at 25 lbs (same)

Step Ups
3x15 at 25 lbs (same)

Back Extensions
2x10 at 40 lbs (+5 lbs)

Swiss ball crunches feet on bosu ball
2x20 at 40 lbs (+5 lbs)

Great workout. The knee was sore but I pushed through it. My ipod died during the superset of bss and step ups. So the thought of running with no music did not make sense, along with very tired legs. I guess I should get use to no music while running as the Chicago Marathon does not allow any music devices or headphones. CRAP!!! The thought of listening to the box set of Beethoven's Symphonies is now out the window!!

[stingo]

Box set of Beethoven? Naxos?

Since you have a big event coming up and you do better with music (I'm guessing) it might be worthwhile to upgrade to a new Ipod.

[nutbar]

Originally Posted by tcoy777

I guess I should get use to no music while running as the Chicago Marathon does not allow any music devices or headphones. CRAP!!!

That ain't right. I'd throw myself down on the floor into a good ol' hissy fit. I suppose they're using "safety" as their reasoning behind it?

[stingo]

Oops, read what you said wrong - yeah that would suck then, no Ipod during the race nor outside of it.

[liftintexas]

yeah, I cannot imagine training/working outwith music. wow.

good job on those squats