4-24-08
Warm Up
1 mile at 9:30
Dead lifts 1x8 at 135 and 1x4 at 185
Strength 1 Workout 4C
Dead Lifts
1x6 at 245 (-10 from max reps/weight)
1x1 at 300 lbs (+5 lbs) PR
1x6 at 250 (-5 lbs from max reps/weight)
1x1 at 305 (+5 lbs) oh wait NEW PR!! HELLZ YEAH
1x12 at 210 (+5 lbs)
1x15 at 200 (+ 5 lbs) both of these are PR for weight and reps.
superset with no rest
Romanian Dead Lifts
3x10 at 110 lbs (same as last)
Static Lunges
3x10 at 110 lbs (+10 lbs)
Good Mornings
2x10 at 110 lbs (+15 lbs) PR
Incline Reverse Crunches
2x25 at bw
Well I think the red numbers tells my thoughts on this one!! I decided to not go all the way back up to pre knee injury levels on the 6 reps, in hopes for my 1RM. After I hit the 1st 300 lbs DL, I almost screamed in the gym. It felt so good and went up pretty easy. So I added a little more on the next. I think I could have gotten a bit more up, but I don't think I could have hit the 315 mark. If I did my form would have been crap and I am not going to risk form for numbers. The rest of the workout felt good. Its odd though. I don't know if its because of my right knee or what but I have noticed during Strength 1 that my left leg is becoming more dominate then my right leg. The lunges just feel more natural with my left leg out front then the right.
I must say that when I started NROL back in late October I never dreamed I would ever hit these numbers. I mean how could I. Week 1 of Break in my starting DL and Squats were only 95 lbs at 15 reps. All I can say is thank you Lou and Alwyn for writing such a great program that works. I had on my own did the stupid isolation exercises for almost a year and could never get past certain numbers. Now I am doing more difficult exercises and increasing almost every week. I know each week won't be like this, but it sure is a lot of fun!!
Nice - hat trick on the PRs there - you deserve a reward. A boxed set of classical music of some sort. Speaking of which did you get the info on the Beethoven box?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
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.
See, I just don't get that whole running as a group thing. Running is such a solitary thing to me -- I love the me vs. me thing about it and bringing other people into my (running) world just doesn't fit. Of course, if I were to ever attempt a marathon I might want to run with a group.... of paramedics.
And I bet if you did just heavy singles, you'd probably get a bit higher on the DLs. But great work nonetheless.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Nice - hat trick on the PRs there - you deserve a reward. A boxed set of classical music of some sort. Speaking of which did you get the info on the Beethoven box?
Thanks Tom.
I am thinking my reward will be going down and watching some crazies run the Country Music Marathon on Saturday and eat a killer breakfast.
I did get the information. Its David Zinman and the Tonhalle Orchestra Zurich. From what I have heard for a few minutes its really good.
Quote:
Originally Posted by nutbar
Wow, a whole load of PRs! Great job!
See, I just don't get that whole running as a group thing. Running is such a solitary thing to me -- I love the me vs. me thing about it and bringing other people into my (running) world just doesn't fit. Of course, if I were to ever attempt a marathon I might want to run with a group.... of paramedics.
Yeah, see that's why I am torn. I am a very focused type of person and goal oriented. Just finishing would be a goal, but for me hitting a time is more motivation. On the other side, I may never run one again if I hate it, then missing a chance to run with friends and finish together would be cool. I think I will train for the time and if things happen during the training then I will fall on plan b.
Quote:
Originally Posted by Mahler
Holy crap.
Damn nice lifting.
A PR after all that volume is amazing lifting in my book.
Thanks Mahler
I maybe hitting you up for the Deadlift workout you do in about a year!. I can say I love the 1RM. 6 reps is not that bad though. I am glad they don't start with the 12 and 15 reps. I would never be able to hit those numbers.
Quote:
Originally Posted by RacerBill
Wow... look at all those PRs! Congrats!
And I bet if you did just heavy singles, you'd probably get a bit higher on the DLs. But great work nonetheless.
Bill,
Thanks. I was thinking that on my way home. Maybe during my off week I may go for just single rep max to see what I can do fresh.
Warm Up
1 mile at 9:35
various abs
pull ups
push press 1x10 @45 and 1x3 at 95 lbs
Strength 1 Workout 4D
Chin Ups
1x6 at bw + 35 lbs (+5 lbs) PR
1x1 at bw + 45 lbs (+10 lbs) PR
1x3 at bw + 35 lbs then 1x3 at bw- got kicked of the smith machine and had to try the assisted pull up station. Not the easiest to do weighted pull ups.
1x6 at bw
1x11 at bw
Push Press
1x4 at 120 lbs
1x1 at 110 lbs
1x3 at 110 lbs
1x1 at 110 lbs
1x8 at 85 lbs (+5 lbs)
Dumbbell Bench Press
2x10 at 55 lbs
Wide Grip Seated Cable Row
2x8 at 124.5 (+ 4.5 lbs)
Lower Body Russian Twist
2x10 at BW Cardio 3 miles at 27:19 easy first 2 miles, then 8:15 or so last mile.
I was worried about this workout today. I developed a sinus cold last night and did not get much sleep all night long. So I was dead beat all day long and feeling the effects of sinus meds. The push press numbers suck mostly because my head is in a fog and I can't add and I put about 10 pounds more on the first set then I was going to do. From there it just went down hill. On the bench I tried to get the 60's up, but the just would not go up.
Oh well Strength 1 is now over and I can say that without a doubt this has been my favorite program so far. I can't wait to start Strength 2, but I think the rest week is coming at the perfect time. I can rest and heal my knee next week. I will try to stay busy with some running to build my base back up and some core work. I don't think I am going to lift at all. Although the 315 dead lift is lurking in my mind!
Why did you get kicked off of the smith machine? You were probably doing whomever wanted to use that terrible device a favor by being in there way.
And congrats on the 300+ Deadlifts. That is just awesome!
Thanks!!
some little punk did his 1 set of squats and I thought he was coming back. No, he left his weights on then came back an hour later to do his next set of 10.
Quote:
Originally Posted by stingo
A lot of people seem to like Strength 1. Congrats on finishing it, and enjoy your rest week (I'm assuming you're taking one.)
Oh yeah, rest week for me. I have no plans of doing any lifting this week. So no modified 300 this rest week. I really need to get healthy and focus this week on my running.
Ahh what a great day to run. Low 60's and cloudy. Getting ready to rain. I love this kind of weather. The threat of rain made the last 2 miles push me into to tempo run mode. It felt great. I think this is probably the fastest 5 mile run outside. I have done faster interval workouts at this distance on the treadmill, but this is the fastest out side run. My legs were a bit sore at the first and my hr took a bit too get in check, but everything started to feel good by mile 2.
Awesome work my friend! Great to see those PR's particularly the 305pound deadlift. Now go give yourself a well earned rest! You will probably come back stronger again after a week off.
Congrats on finishing Strength I. I'm looking forward to seeing how Strength II goes for you (I plan on being there in a couple months, after I do H1).
Awesome work my friend! Great to see those PR's particularly the 305pound deadlift. Now go give yourself a well earned rest! You will probably come back stronger again after a week off.
Thanks, I plan on it!!
Quote:
Originally Posted by JorgenMan
Congrats on finishing Strength I. I'm looking forward to seeing how Strength II goes for you (I plan on being there in a couple months, after I do H1).
Thank you. I too am looking forward to ST2. Specially the 1/4 squats and DL. Good luck with Hyp 1 its fun but very taxing.
Major congrats on finishing Strength I.
It may not have been the best workout, what with your sinus cold, but you worked through it and completed it. That says more than the numbers, my friend.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Major congrats on finishing Strength I.
It may not have been the best workout, what with your sinus cold, but you worked through it and completed it. That says more than the numbers, my friend.
Thanks. Its good to be done with it. After I finish all the NROL workouts. I will come back to Strength 1. I really like it.
Superset with no rest between exercises. 30 sec rest at end of set.
Bosu ball Suitcase DL
1x15 at bw
2x15 at 20 lbs
Roman Chair leg raises
3x15 at bw
Straight set
Front planks
3 x 1 min
Side planks
3 x 45 sec each side
Superset with no rest between exercises. 30 sec rest at end of set.
Squats on core board (not sure what you call it)
3x10 at 60 lbs (30 each hand)
Roman Chair leg lifts
3x10
2 miles running at 9:30 pace
This was a pretty fun workout. I just went in and made my own routine up. I liked the DL and Squats. The unstableness of the bosu ball and the board really made me use my core a lot more. On the squats I went lower then normal squats, all most ATG. The planks were really hard today. I have not done them in a very long time. Overall a fun workout and just enough to keep myself refreshed.
Superset with no rest between exercises. 30 sec rest at end of set.
Bosu ball Suitcase DL
1x15 at bw
2x15 at 20 lbs
Roman Chair leg raises
3x15 at bw
Straight set
Front planks
3 x 1 min
Side planks
3 x 45 sec each side
Superset with no rest between exercises. 30 sec rest at end of set.
Squats on core board (not sure what you call it)
3x10 at 60 lbs (30 each hand)
Roman Chair leg lifts
3x10
2 miles running at 9:30 pace
This was a pretty fun workout.
You're a sick, sick man. LOL
I've read all sorts of conflicting opinions in my quest for squat info. Personally, I'm just going with the "as low as I can possibly get (as long as it's below parallel) without needing surgery to get there" camp myself.
I've read all sorts of conflicting opinions in my quest for squat info. Personally, I'm just going with the "as low as I can possibly get (as long as it's below parallel) without needing surgery to get there" camp myself.
Yes, Yes I am.
I re-read the book again. According to NROL he recommends just below parallel. He states that he did some squats before where he went way below parallel and he did not do squats for years after. Also in the area where others put their squat numbers there is both Olympic style and ATG. I am sure there is a benefit for ATG, but with my previous knee problems I don't want to do heavy ATG squats. I used them this workout more to focus on keeping my core stable while on the core board.
Nice fun run. My IT band kind of stiffened up along the run, but not too bad. My legs are still not 100 % yet, but they are getting there. Not sure what I will do tomorrow as its suppose to rain. So I might not be able to run at the park. Maybe some pre Strength 2 workout.
Running is something I don't think I'd ever get into, and for that reason I admire people who can do it. Nice job.
I too was once like that. I thought why would I run unless someone or something was chasing me. I tried everything to drop the weight and friend said I should really try running. I started by doing 1/4 mile run then walk break. After I finally reached 3 miles in 30 min, I could not stop. I fell in love with it. I truly believe you have to find out something that you enjoy in order to keep with it. I want to start biking soon. I have this sick idea of doing some mini tri's some day.
Tornado's are on the way so I opted for the gym instead of risking getting caught in any nasty weather. May go for a long run tomorrow if the weather is clear in the morning. I have to get the pool open tomorrow!!
Egads, are you still in one piece? I know you love to run but I don't think you can outrun a twister. LOL
Yeah they never really got this far east. Some did touchdown I think in more western TN. When I moved here 15 years ago, I never thought it was tornado alley, but in the past few years that's what its become! As slow as I am I could not out run a turtle.
When I moved here 15 years ago, I never thought it was tornado alley, but in the past few years that's what its become!
I know!! Here in Oklahoma and the rest of tornado alley, we still get our fair share of tornadoes but, yeah, I've really noticed the pick up in tornadoes elsewhere in recent years. Crazy weather.
. I can say I love the 1RM. 6 reps is not that bad though. I am glad they don't start with the 12 and 15 reps. I would never be able to hit those numbers.
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