Warm Up
1 mile at 9:15
Bent over Row 1x5 at 135 lbs
Bench Press 1x5 at 115 lbs and 1x3 at 135 lbs Strength 1 Workout 2B
superset with full rest
Bench Press
1x6 at 155 lbs (+10 lbs)
1x1 at 165 lbs (+10 lbs) PR
1x5 at 160 lbs (+10 lbs)
1x1 at 170 lbs Fail
1x10 at 145 lbs (+10 lbs)
Bent Over Row
1x6 at 155 lbs (+10 lbs)
1x1 at 170 lbs (+15 lbs)
1x6 at 165 lbs (+15 lbs)
1x1 at 175 lbs (+10 lbs) PR
1x12 at 120 lbs (+10 lbs)
Close Grip Lat Pull down
2x8 at 120 lbs (+10 lbs)
Dumbbell Shoulder Press
2x8 at 40 lbs (+5 lbs)
Lower Body Russian Twist 2x10 at bw
Cardio
Interval workout
1 mile warm up
4x800 meter intervals. at 5k pace (2:00 min 1/4) (1/4 jog)
total 3 miles at 26:20
Overall I was pleased with the workout. I felt really strong. I did not need a spotter for the first 1 rep. The second one the spotter helped me a bit, but I think less then last time so improvement. Still failed, but getting better. It felt great to do some speed work. It almost felt too easy this time. I can feel my legs getting stronger with each lower body workout.
It really is. This maybe a thought for your new workout. The 1RM is the most fun I have had in a long time at the gym.
Quote:
Originally Posted by JTM
Nice work brother. Nothing like throwing more weight up there!
Thanks, I keep thinking that I must have mis judged some of my weights, but from doing Hyp 1 and 2 I think I started with the right weights. I guess I can push myself harder then I think I can.
warm up
1 mile at 9:17
Dead Lifts
1x5 at 135 lbs
1x3 at 225 lbs
Strength 1 Workout 2C
Deadlifts
1x6 at 250 lbs (+5 lbs)
1x1 at 295 fail
1x1 at 285 lbs (same as last time)
1x6 at 255 lbs (+5 lbs) PR for reps
1x1 at 295 fail
1x1 at 290 fail
1x1 at 285 (same as last time)
1x12 at 200 (+5 lbs)
1x15 at 190 lbs (+5 lbs)
Super set with no rest
Bulgarian Dead Lift
3x10 at 110 lbs
Static Lunges
3x10 at 100 lbs (+5 lbs)
Straight sets
Good Mornings
2x10 at 85 lbs
Reverse Incline Crunches
2x25 at bw
Cardio
2 miles at 19:30
I was a bit upset that I could not get anymore out of my 1RM lifts, but I am still happy with the gains I got. My form was a bit sloppy and I did not want to really push it and risk injury. I was kind of not into the workout today for some reason. I felt strong, but when I got there my focus was gone. Oh well maybe I have hit the wall on DL for now. 285 lbs is a pretty tough lift. I generally use a mixed grip, not sure if this is cheating or not!
Good, strong work! Those higher reps are just painful to read. Yowzers!
It had better not be because I used a mixed grip, too. LOL
Thanks!!
Its odd doing the wave loading. I am actually so glad when I hit the 12 and 15 reps. The book actually says 15-20 on the last, but I am not in to doing 20 reps on DL. My form breaks down before then. I try my best to get as many of the reps with normal grip, but on the last reps or the 1RM I have too. Hopefully my grip will get better.
The book actually says 15-20 on the last, but I am not in to doing 20 reps on DL.
Which book? NROL? I haven't read that in a year or more so my memory is fuzzy on the details.
Holy crap. I just got out my copy and, yep. Dang. I seemed to have blocked out the details in my memory. Sheesh. I need to pay better attention (and do a re-read) since I plan on starting NROL after I finish up NR4W this summer. Maybe. LOL
Which book? NROL? I haven't read that in a year or more so my memory is fuzzy on the details.
Holy crap. I just got out my copy and, yep. Dang. I seemed to have blocked out the details in my memory. Sheesh. I need to pay better attention (and do a re-read) since I plan on starting NROL after I finish up NR4W this summer. Maybe. LOL
Thats insane!! doing both of them back to back. I thought I was nuts for doing NROL and train for the Chicago Marathon. I really like NROL and so far my wife likes NROLW. The workouts are brutal.
Quote:
Originally Posted by liftintexas
I HAVE to find some way to increase the DL's. I'm way envious. Good work.
Before I started this I have never done a dead lift. I think it helps that I have longer than normal arms. I kind of have the monkey syndrome. Good for dead lifts, bad for bench!
Strength 1 Workout 2D
Chin ups
1x6 at bw
1x8 at bw
1x6 at bw
1x1 at bw
1x8 at bw then 1x4 at -16 lbs
Barbell Shoulder Press
1x6 at 100 lbs (+5 lbs)
1x1 at 120 lbs (+5 lbs) PR
1x6 at 105 lbs (+5 lbs)
1x1 at 125 FAILED
1x12 at 75 lbs (+5 lbs)
Dumbbell Bench Press
1x8 at 60 lbs (+5 lbs) PR
1x9 at 60 lbs
Wide Grip Cable Row
2x6 at 120 lbs
Russian Lower Body Twist
2x10
Cardio
2.5 miles at 25 min. (recovery pace)
I am glad its Friday and done with these workouts. For some reason ever since yesterday I have had no energy. I need to make sure I am eating enough. I do know that I am not getting enough protein in before I work out so that may have something to do with it.
The Chin ups suffered from the everyone in the gym wanting to use the same equipment as me. I use the smith machine to do weighted chin ups on. The only time you will see me touch that devil thing. So I had to use the chin up assisted station. Its to high for me to hold on to any dumbbells with my feet. So i focused on just doing as many as I could with proper form. I opted out on the set right before the max rep set to save energy.
During my run my knees started to hurt pretty bad. I was going to run 3 miles, but opted to stop and not risk injury. I am planning on running 10 miles tomorrow but if they feel like this in the morning, then I guess I will just go get some tasty pancakes!!
Today I decided to to run to the sounds of Rachmaninov's Piano Concerto 1 and 4. The weather was a beautiful 50 degrees with a slight wind. I started out and from the first notes I knew that this was going to be a great run. It was so inspiring to just run and listen to all the amazing chord progressions along with the sounds of birds. At one point I got goose bumps from the feeling of being at total peace. I could have run for much longer but my right knee at about mile 9 started to not feel the peace that the rest of my body was feeling.
What an amazing piece of work Rachmoniov's Piano Concerto 1 is. From the triumphant horns and string builds to the subtle piano notes that bring such emotion to this work. The movements continue to build and build taking moments to show his amazing piano creativity. The final movement ends in such a inspiring and moving way. So far this is my favorite piece by him. No. 4 is more subdued and darker. From what I have read I have a feeling why, as No 1 was written before his 1st Symphony was deemed a flop by his critics. There was more of free will imposed in the 1st Concerto as in the 4th it seems like was playing it safe, if there is such a thing in composing.
Warm Up
1 mile at 9:17 Squats
1x5 at 135 lbs
1x3 at 185 lbs
Strength 1 Workout 3A
Squats
1x6 at 200 lbs (+5)
1x1 at 220 lbs same as last time
1x6 at 210 lbs (+10) PR for Reps
1x1 at 225 lbs (+5) PR
1x12 at 175
1x20 at 165
BSS
3x15 at 25 lbs (-5 lbs)
Step Ups
3x15 at 25 lbs (-5 lbs)
Back Extensions
2x10 at 35 lbs (+10 lbs)
Swiss ball Crunches on bosu ball
2x25 at 35 lbs
Cardio
2 miles at 20:00 min (recovery pace)
My right knee is really bothering me lately. I was really considering not doing this workout and maybe taking the week off. I gave it ago. The warm up run felt ok, still some pain on the side of my knee every once in awhile. I was scared the squats would be bad so I kind of went conservative on my increases. Towards the end I felt better. The last 1 rep max felt good and really easy. I decided that I would drop down on weights on the BSS and Step Ups as the single leg workouts really put stress on my knee. Still felt good when I got done. So I ran 2 miles. When I got done I could tell my knee was really tired and I may have pushed it too much. I never said I was smart when it comes to these things. We will see how I feel tomorrow.
My right knee is not a happy camper. I am thinking I have some IT band issues. So lots of stretching and foam rolling for me. I am not sure if I should stop the lower body workouts for now or not. I really think its just pissed at me for all the increases in weight on the DL and Squats. I hope just some more stretches and massage will get it back in shape. I don't really want to stop Strength 1 as I only have this week and next before my break.
Running will be out I think for the rest of the week. I may try non treadmill running later in the week, as the TM seems to cause more pain then the road. Its tough for me as I get guilty if I am not working out as hard as I think I should, stupid Compulsive disorder!!
But, with proper form, more weight (not ridiculously more weight) should not cause pain in your knees. To my totally uneducated opinion, it sounds like something else is going on.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Warm Up
planks front 1 min
planks side 30 sec each side
push ups
Bent over rows 1x5 at 135
Bench press 1x5 at 135
Strength 1 Workout 3B
Bench Press
1x6 at 160 lbs same as last
1x1 at 165 lbs same as last
1x5 at 160 lbs -1 rep
1x1 at 170 lbs (+5 lbs) PR FINALLY
1x10 at 145 lbs same as last
Bent Over Row
1x6 at 165 lbs same as last
1x1 at 175 lbs same as last
1x 6 at 165 lbs better form then first
1x1 at 185 lbs (+10 lbs) PR
1x12 at 135 lbs (+15 lbs) PR for reps at lbs.
Close Grip Lat Pull down
2x7 at 130 lbs (+10 lbs) PR
Dumbbell Shoulder Press
1x8 at 40 lbs same as last time
1x6 at 45 lbs (+5 lbs) PR
Lower Body Russian Twist
2x10 at bw
Planks
front 1:20
Side 1:00
stretches
Workout felt good today. I kind of backed off on the first few wave loads and focus on form. I hit 170 (BW) on the bench. The spotter never touched the bar!! The six rep max is probably my max now as my form on the last two are not very good. The rest of the workout felt good. I did some IT stretches and my knee feels pretty good. It does not hurt anymore going up or down stairs. So I may give it another day and then try a easy run.
It really felt weird not running to warm up or when I finished the weights. It was also odd only spending an hour in the gym and not 2 hours. You think that is sign that I am pushing it too much?
But, with proper form, more weight (not ridiculously more weight) should not cause pain in your knees. To my totally uneducated opinion, it sounds like something else is going on.
I think your right. I have blown this knee out before, so some pain is not unheard of for me. I started to feel it though after my last dead lift day. So i think the key may have been heavy lifting with poor form on one of the lifts. I have never lifted this heavy before so I guess I was just trying to correlate the heavier lifting with this, but Its probably just over use or bad form on some lifts. I know my form is good on the squats. I will just have to see what some rest,ice and stretches do for it.
how did you blow out your knee previously and what was the injury?
I dislocated my knee's a few times. The last real bad one was about 10 years ago. Playing volley ball. I just turned to watch the ball go behind me and it gave out. My knee caps are very close to the side of my leg, which the DR's of course wanted to fix, by moving my knee caps and pinning them in place. UM NO!!!.
After I lost the 60 or so pounds and started to run I have never felt better. Every once in awhile if I increase my mileage to fast I will get a case of runners knee, but I have been steady with 20 -30 miles a week for over a year and a half.
The only thing that makes sense to me is on my DL I have have pulled something. My lower back and right glute has been sore for a few days after. So that maybe making me run a bit off stride, causing more stress on my knee and IT band.
Today it feels good, I may try a a few miles out side. I have read that slower running sometimes can cause it to flare up and I have been running slower then normal after my leg days. Who knows the body is such a strange thing. At least I don't have a race coming up and can take time to heal.
I wanted to try out the knee today. It went pretty well. Only one real sharp pain on a incline and just a mild discomfort when I got done. Its still not right and I am a little apprehensive to push it to far, but I felt better about it today then on Monday. When I got done I did some stretches and foam rolling. I hope it gets getter soon, this really has me bummed out as the weather is perfect running weather now.
Awesome work on the PR's Tcoy. Your squat and dead numbers are coming along nicely.
Hope the knee clears up quicky.
Thanks. Its getting better. I am thinking I might have to back down on the dead lifts and lunges today as they seem to aggravate it more. Oh well. I have still seen good gains. 300 dead lift maybe out for Strength 1.
Linear Mode
