Tcoyle Log

[tcoy777]

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.

[tcoy777]

5-5-08

Warm Up
1 mile at 9:13

Squats
1x5 at 135 lbs
1x5 at 185 lbs

Strength 2 Workout 1A

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.

[tcoy777]

5-06-08

Warm Up
1/2 mile run at 4:45

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.

[liftintexas]

have been out for a bit - come back and you continue with those PR's.

sorry the shoulder is bugging. what's the plan for healing it?

[zengolf]

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.

John

[tcoy777]

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.

[tcoy777]

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.

[stingo]

Congrats on the progress - looks like Strength 1 lived up to its billing for you.

[liftintexas]

great progress!

[marthand99]

Those are great gains, especially on the squats! Awesome work!

[tcoy777]

Originally Posted by stingo

Congrats on the progress - looks like Strength 1 lived up to its billing for you.

Originally Posted by liftintexas

great progress!

Originally Posted by marthand99

Those are great gains, especially on the squats! Awesome work!

Thanks everyone! I have really enjoyed the strength workouts. Not looking forward to Hyp 3 and FL 2 and 3.

[tcoy777]

5-8-08

Warm Up
1 mile at 9:30

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!

[JTM]

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?

[tcoy777]

Originally Posted by JTM

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.

[tcoy777]

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.

[JorgenMan]

Ah, Strength II looks like fun.

[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....

[tcoy777]

Originally Posted by JorgenMan

Ah, Strength II looks like fun.

JorgenMan,

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.

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.