Global Warming I guess!! I normally sleep right through them, which is probably not a good thing. If the dog makes a whimper or moves, I wake up. It very odd. So hopefully if a Tornado is coming the dogs will wake up. My own 4 legged alert system.
Squats
1x4 at 205 lbs
1x4 at 215 lbs
2x4 at 225 lbs (+5 lbs)
1x12 at 195 lbs (+10 lbs) PR rep/weight
1/4 squats
1x3 at 250 lbs
2x3 at 275 lbs
Good Mornings
2x10 at 115 lbs
Dynamic Lunges
2x10 at 115 lbs
Swiss ball crunches feet on bosu ball
2x25 at 50 lbs
Running
Easy Run3 miles at 28:29 (9:30 pace)
It was good to get back pushing the weights. I could not quite find my correct numbers on the squats and the 1/4 squats. Towards the end I found them. The 225 lbs on the squats was 5 lbs more then I did 6 reps on the last strength 1 workout. So not a real PR, but it felt really good. I can't really count the 1/4 squats in any PR thing as they really are prep work for strength 3. Its amazing how hard just backing out of the squat rack with that much weight on was for me. I really wish we had a power rack at the Y that I go too. I needed a spotter just to make sure I did not trip going back in place and when putting the weight on. The actual lift was not that hard as the ROM was really small. My form got better on the last set of lunges so I think I will keep at this weight for another week to perfect my form. Overall a great workout and once again I think I am going to love Strength 2.
Strength 2 Workout 1B
Barbell Bent Over Row
2x4 at 170 lbs
1x8 at 160 lbs
1x12 at 150 lbs (+5 lbs) PR reps/lbs
Bench Press
2x4 at 160 lbs
1x8 at 150 lbs
1x10 at 145 lbs
Chin Ups
2x4 at 40 lbs + bw
1x12 at bw
Dumbbell Shoulder press
2x4 at 45 lbs (+5 lbs)
1x6 at 40 lbs (failed to complete 12 reps) left shoulder gave out.
Dumbbell Upper Body Russian Twist
2x10 at 40 lbs
Running
2 mile tempo run 16:18 sec
then 1.5 miles easy running with my wife!!
The workout was a bit off today. I was crazy busy rigging up some stuff at work so I was a little tired when I started the workout. The bench presses just never felt right. I did the weight but felt my form was not that great. My left shoulder has been bugging me now for a few weeks and it finally got really pissed at me on the shoulder press. Hope it gets better in the next few days.
Thise shooulder issues can really linger. Do you do a shoulder warmup? I was having issues but just doing some YTWL work before any pressing has really lessened my pain.
So starting Strength 2 has made me look back at Strength 1. Here are my final numbers from Strength 1
Squats
start
6 rep max = 6 @ 185 lbs
1 rep max = 1 @ 205 lbs
10-12 rep max = 12 @ 155 lbs
15-20 rep max = 15 @ 145 lbs
End
6 rep max = 6 @ 220 lbs +35 lbs
1 rep max = 1 @ 235 lbs +30 lbs
10-12 rep max = 12 @ 185bs +30 lbs
15-20 rep max = 20 @ 175 lbs +30 lbs
BSS and Step ups. Stayed the same due to knee injury. Did not want to push it on these.
Bench Press
start
6 rep max = 6 @ 145 lbs
1 rep max = 1 @ 155 lbs
10-12 rep max = 11 @ 135 lbs
End
6 rep max = 6 @ 160 lbs +15 lbs
1 rep max = 1 @ 175 lbs +20 lbs
10-12 rep max = 12 @ 145 lbs +10 lbs and 1 rep
Bent Over Row
start
6 rep max = 6 @ 150 lbs
1 rep max = 1 @ 165 lbs
10-12 rep max = 12 @ 110 lbs
End
6 rep max = 6 @ 165 lbs + 15 lbs
1 rep max = 1 @ 190 lbs +25 lbs
10-12 rep max = 12 @ 145 lbs +35 lbs
Close grip lat pull down had a 30 lbs gain
barbell shoulder press had a 5 lbs gain
Deadlifts
start
6 rep max = 6 @ 245 lbs
1 rep max = 1 @ 285bs
10-12 rep max = 12 @ 195 lbs
15-20 rep max = 15 @ 185 lbs
End
6 rep max = 6 @ 250 lbs +5 lbs
1 rep max = 1 @ 305 lbs +20 lbs
10-12 rep max = 12 @ 210 lbs +15 lbs
15-20 rep max = 20 @ 200 lbs + 15 lbs
RDL and Static lunges + 15 gain at times.
Rest of the exercises on avg + 10 gains. The barbell shoulder press was more at times then my shoulder gave out.
Looking back I am surprised I started so high on the DL's and so low on the squats. I guess its that I have been doing DL in every NROL workout so far and stopped squats during HYP 2. I am pleased with the gains, specially with basically a week or more that I did not push the weight up on the squats and DL due to the IT band issues. One thing is that I don't think I pushed myself as hard as I could have on the 1 rep max squats, but I have plenty of time for that.
Dead Lifts 1x5 at 135 lbs
1x5 at 205 lbs
1x1 at 225 lbs
Strength 2 Workout 1C
Deadlifts
1x4 at 250 lbs
2x4 at 255 lbs
1x12 at 215 lbs (+5 lbs) PR reps/lbs
Rack Deadlifts
3x3 at 225 lbs - what the heck!!!!
BSS
2x10 at 30 lbs per hand
Back Extensions
2x10 at 25 lbs per hand (+10 lbs)
Hanging Leg Raises
2x10 at BW
1 mile cool down.
I have no idea what is going on with the rack deadlifts. I thought you should be able to do more weight. I tried 315 and could not even budge it. I tried everything I could think of. Lowering the bar to way past my knees, different grip, etc. NOTHING worked. I could not get enough power from my legs I think to lift it. Is this normal??? After that the rest of the workout felt good. The BSS were probably the best I have felt doing them ever. Need to do some research on these blasted rack deadlifts!
Nice summary of Strength I mate. Some very nice gains made as well, nice work!
I have heard similar concerns re the rack deadlift and understand that raising the bar slightly helps alot. Just above the kneecap rings a bell but I can tsay for sure. Maybe worth a try?
Nice summary of Strength I mate. Some very nice gains made as well, nice work!
I have heard similar concerns re the rack deadlift and understand that raising the bar slightly helps alot. Just above the kneecap rings a bell but I can tsay for sure. Maybe worth a try?
Thanks I will try that. Its just a very odd position to start from I think for me.
5-09-08
Warm Up
1 mile at 9:40
shoulder specific warm ups
Strength 2 Workout 1D
Barbell Push Press
2x4 at 100 lbs
1x8 at 90 lbs
1x12 at 80 lbs
Wide Grip Chin Up
2x4 at 20 lbs
1x6 at bw
1x12 at 80 lbs (wide grip lat pulldown)
Dumbbell Incline Bench Press
2x4 at 50 lbs
1x12 at 45 lbs
Cable Seated Row
1x4 at 120 lbs
1x4 at 130 lbs
1x12 at 110 lbs
Dumbbell Upper Body Russian Twist
2x10 at 35 lbs (-5 lbs from last time)
Running
3 miles in 30 min (recovery pace)
Overall a good workout. I went a little lighter on some of the exercises in trying to not mess up the shoulder. I had to clean the shoulder presses so I went lighter then I could have if I could have set up in the squat rack. Week 1 down, 3 more to go.
GREAT gains with Strength I and it looks like you're off to a good start on II! I need to look up that Russian twist one -- can't remember it but the book is just on the other side of the room....
It is a lot of fun. The only thing I don't like so far are the Rack DL. I thought I would love them, but I have not figured out the correct form yet.
Quote:
Originally Posted by nutbar
GREAT gains with Strength I and it looks like you're off to a good start on II! I need to look up that Russian twist one -- can't remember it but the book is just on the other side of the room....
Diane,
Thanks alot!! The Russian twist is kind of fun. I had them in Hyp 2 and did not like them. This time I hold a dumbbell by the both ends and do them. Wow, what a difference in how they work your side abs.
10 miles in 1:39:03 for a 9:50 pace.
Average HR = 112 (think the garmin HR is still messing up) or maybe I am just slow!
splits
Great run until the dreaded hill. I wanted to get back to my long run and 20-25 miles per week. I ended up with 24. I thought my IT band was healed enough for this run today, and for the most part it is. It did not really hurt, just very tight. Started at a good pace and then died when the hills started. Oh well my goal was to get some time on my feet and hit that 10 mile mark again.
Great long run! I love the graphs. When do you start training for Chicago? In about a month?
Thanks, I am just trying to get some of my conditioning back from low mileage the last few weeks. Its amazing how fast it goes away!
Yes, Marathon training starts on June 9th. I am doing the Hal Higdon Novice program. For my first one I don't have any real time goal. I mean I do, but I am not worried if I miss it. I am going to shoot for 4:15. So it gives me something to practice while I train. His novice program does not have any speed sessions, so I will change that up and run a few tempo and pace runs. The first few weeks should be a bit lower then my avg runs now, so I can get back in the swing of training.
Not sure what strength training I will be doing. I really wanted to stick with NROL, but lately I can tell that the lifting and running are starting to wear down my body to fast. Like others here have said its one or the other. I can't continue hitting lifting PR's and expect my legs not to be pissed at me while I run 15 miles. So I may continue with NROL and just drop the weights on the leg days to a real minimal weight.
If any of you have suggestions for a good program for strength while running drop me a note. I just don't want to lose all the muscle I have gained while training for 18 weeks for the marathon, but I realize something has to change. I can't live in this state of constant soreness while upping my mileage in the heat of the summer.
I am not sure what is up with the shoulder to be honest. It feels like I have knots all in my shoulder, so maybe they will just work themselves out.
So what is YTWL? I should do more shoulder warm ups before lifting.
I hope I did this correctly, but Lisa posted some links over in the Injuries Forum that explain YTWL. I'm having some shoulder issues myself and am going to try doing these.
I hope I did this correctly, but Lisa posted some links over in the Injuries Forum that explain YTWL. I'm having some shoulder issues myself and am going to try doing these.
If any of you have suggestions for a good program for strength while running drop me a note. I just don't want to lose all the muscle I have gained while training for 18 weeks for the marathon, but I realize something has to change. I can't live in this state of constant soreness while upping my mileage in the heat of the summer.
You should drop by Wendy's log. She kicking butt at strength while prepping for a run. Then there's the running forum here, as well. Lots of strong runners down there. (I assume you know about it but, as a lurker there, I've never seen you post so just in case you don't know...)
You should drop by Wendy's log. She kicking butt at strength while prepping for a run. Then there's the running forum here, as well. Lots of strong runners down there. (I assume you know about it but, as a lurker there, I've never seen you post so just in case you don't know...)
Thanks I will check those out. I have lurked on the running forum, I just have not posted anything yet.
1 mile at 9:13
abs
squats 1x5 at 45 lbs, 1x5 at 135 lbs, 1x5 at 205 lbs
static lunges 1x5 at 45 lbs
Strength 2 Workout 2A
Squats
3x4 at 235 lbs (+10 lbs) PR! This use to be my 1RM
1x12 at 205 lbs (+10 lbs) PR!
1/4 squats
3x3 at 285 lbs (+10 lbs) PR
Good Mornings
2x10 at 120 lbs
Dynamic Lunges
2x10 at 120 lbs
Swiss Ball Crunches on Bosu ball
2x25 at 50 lbs
Running Marathon Race Pace
3 miles at 28:23 (slightly faster then race pace) 9:30 pace
Great workout. The squats felt good and I picked the correct weight for sure. I may not go up too much next week to make sure I get down far enough. The 1/4 squats were a bit of a challenge. I think it the thought of that much weight on my back, more then anything. The actual lift is fine. I still need to work on the lunges. I just feel so awkward doing these. I am sure I look it too. The run felt strong. Actually stronger then I have in a while after lifting.
Damn. The workouts are looking great, but following them up with a run is just insane.
Thanks John,
I am starting to reach the point that I am lifting heavy enough for the doubling up on workouts to be counter productive. I have seen such a improvement though in my running when my legs are fresh, so I know the lifting is working.
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
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