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.
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.
Quote:
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.
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.
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.
Thanks Toni, You would like the wave loading I think.
Toni
Quote:
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.
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!!
The official response from the Chicago Marathon website is that its for insurance reasons. Um, what I signed a waiver relieving you of any liability I thought. Its actually a rule for all sanctioned races by some crazy organization that I can't think of now. According to a friend of mine it is a rule, but hardly enforced with 45,000 people running in it. The problem is if they take a picture of you on the course and get your bib number, then instead of getting your completion certificate in the mail, you will get a DQ letter. I just don't know if I want to risk that. 12 weeks of training, 4 hours of running and a DQ letter. Verses listening to music. Its a tough call!
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.
Actually no. A friend of mine loaned me a box set of all 9 of his Symphonies. I will get back with you on the Symphony and conductor.
On another note. I finished my first book on Rachmaniov. The book was by Julian Haylock written for the Classic FM lifeline series. Very well done and what an amazing man he was. I really like this quote from him about music towards the end of his life, I think it speaks even more to today's Pop music.
" I feel like a ghost wandering in a world grown alien. I cannot cast out the old way of writing, and cannot acquire the new. I have made intense efforts to feel the musical manner of today, but it will not come to me.... I always feel that my own music and my reactions to all music remained spiritually the same, unendingly obedient in trying to create beauty... the new kind of music seems to come not from the heart but from the head. Its composers think rather than feel. They have not the capacity to make their works 'exalt'...they mediate, protest, analyze, reason, calculate, and brood-but they do not exalt".
You'll have to post what you've learned about Rachmaninov - as many recordings as I've listened to, I've not read any biographies (books, as opposed to summaries).
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'd think the adrenalin would be so high race day that the Ipod would be superfluous, but then again, I'm not a runner.
That is what I am hoping for. I ran in to a friend at the gym yesterday who said that very thing. He said the crowd in Chicago is amazing from mile 1 to the end, people are lined up and scream your name (you have to put your name on your bib all along the route.
Warm Up
bench press
1x20 at 45 lbs
1x8 at 115 lbs
1x4 at 135 lbs
Bent over row
1x20 at 45 lbs
Strength 1 Workout 4B
Bench Press
1x6 at 160 lbs (same as last)
1x1 at 170 lbs (same as last)
1x5 at 165 lbs (+5 lbs)
1x1 at 175 lbs (+5 lbs) PR!!!
1x12 at 145 lbs (+2 reps)
Bent Over Row
1x6 at 165 lbs (same as last)
1x1 at 185 lbs (same as last)
1x6 at 165 lbs (same as last)
1x1 at 190 lbs (+5 lbs) PR
1x12 at 145 lbs (+10 lbs)
Close Grip Lat Pulldown
1x6 at 140
1x7 at 134.5
Dumbbell Shoulder Press
2x8 at 40 lbs (same as last) I think 2 more reps though.
Lower Body Russian Twist
2x10 at bw
Running
3 mile tempo run at the park 26:48 (8:55 pace)
1 mile cool down at 8:54 oops guess I did not really slow down!
I felt great today. Its so odd to me how I struggled to get past 165 on the 1RM bench. Then last week I hit 170 lbs and felt good. I wanted to make sure it still felt good on the first one. I did. I then went for a new PR. That too felt easy. I could have maybe done 5 or 10 more lbs. What gives?! Its like I broke through some barrier. Rest of the workout felt good. I still wanted to make sure my ROM was good on the Rows, so I did not increase that much. Same with the shoulder presses.
The run felt good and the knee did not really hurt at all. Fingers crossed that it won't flare up again.
The official response from the Chicago Marathon website is that its for insurance reasons. Um, what I signed a waiver relieving you of any liability I thought. Its actually a rule for all sanctioned races by some crazy organization that I can't think of now. According to a friend of mine it is a rule, but hardly enforced with 45,000 people running in it. The problem is if they take a picture of you on the course and get your bib number, then instead of getting your completion certificate in the mail, you will get a DQ letter. I just don't know if I want to risk that. 12 weeks of training, 4 hours of running and a DQ letter. Verses listening to music. Its a tough call!
When I ran Chicago in October, I didn't even know you couldn't listen to music last year until the race was over, and you can definitely see me in the MarathonFoto pics with my iPod. Oops. I did not get DQed, but I guess they had more important things to worry about at this particular race as the city ran out of ambulences. Honestly, I think you will be fine if you decide to go with Beethoven. The last thing the Chicago marathon needs the year after last year's disaster is bad PR from a bunch of runners who got DQed over music.
The crowds ARE great, though! I think I could run it without my iPod if I had to, and I never run without music.
Now I am torn because a bunch of my friends are now going to run in it. Which is great, but now I may run with them, but at a much slower pace then I would have by myself. I was shooting for 4:10 or so. Being the first though it might be fun to run with them. Its a long way away yet.
Nice numbers - looks like that classical music is doing you some good.
You know there really is something to this classical music and exercise. I find it more enjoyable at times now. Maybe its because its new to me, but specially on my long runs its more peaceful.
The last thing the Chicago marathon needs the year after last year's disaster is bad PR from a bunch of runners who got DQed over music.
Linear Mode
