Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

January 8, 2007
January 8, 2007
Row@5  500m 1:45
band dislocates  5, 4, 5
external rotation 20 x 4, 20 x 4
wrist extension  20 x 4, 20 x 4
pushup plus 4, 4
OHS  45 x 5
Squat  45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 4, 225 x 4, 225 x 4, 135 x 12
1/4 squat  225 x 3, 275 x 3,295 x 3, 315 x 3
good morning  65 x 12, 65 x 12, 65 x 12
superset with no rest
hammer lunge  overhead  5 x R/24, 5 x L/24, 5 x R/24
swissball crunch  15, 15, 15
Row@5  500m  2:06
Notes:
New Rules of Lifting Strenght II workout A
I forgot the workout sheet so the reps and sets for the good morning and lunge are messed up.
Squats  Olympic style squats, I can definitley go up in weight but I didn't want to make the mistake I made with Strength I and go to my max weights right off the bat.
1/4 squats  315 was still really really easy I can definitely go up a bit
January 9, 2007
KB = 53 #
Swings  2H x 10, 2 H x 10, L/R x 5, Power Bomb x 5
Dynamic warmup
Stick Dislocates  5, 5, 5, 5
OHS  stick x 15, stick x 10
2 Rounds
10 kb snatch
10 1arm kb swings
10 burpees
Time = 3:30
Snatch ladder  1, 2, 3, 4
Notes:
It was supposed to be 5 rounds but my KB snatch is really really just crap, kept smashing my forearm and my shoulder was noisy again! UGH So I threw in the snatch ladders to work on my KB snatch.
January 10, 2007
Run @ 1% Incline  1 min@3 mph, 1 min@5 mph, 1 min@7 mph, 1 min@9 mph, 1 min @ 5 mph = 0.48 miles
Xband walk  6, 6, 6
external rotation  10 x 9, 12.5 x 9, 12.5 x 9
wrist extension  12.8 x 8, 10 x 9, 10 x 9
pushup plus  10, 9, 9
barbell row  45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press  45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12
chinup  35 x 4, 35 x 4, bw x 12
(superset with full rest 90 seconds)
db shoulder press  60 x 4, 60 x 4, 30 x 12
DB upper body russian twist  10 x 6*, 15 x 6*
Notes:
New Rules of Lifting Strenght II workout B
January 12, 2007
Windmill  3 L/R, 3 L/R
xband walk  6 L/R
Dynamic warmup
scap pushup  20, 20
behind neck band pulldowns  15, 15
band dislocates  5, 5
kip swing  10, 10
deadlift  45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 135 x 12
rack DL  355 x 3, 355 x 3, 355 x 2
bulgarian split squat 10 x 10, 15 x 10
(superset full rest  90 seconds)
back extensions  10, 10
hanging leg raise 6, 6
40 minutes foam rolling at night
Notes:
New Rules of Lifting Strenght II workout C
Deadlifts didn't feel great, neither did the rack deads.
January 15, 2007
Was supposed to do strength II workout D today but I felt really weird leading up to this so I did a little stuff and left.
ankle/hip mobilizations  10
scap pushup  15, 15
x band walk  6 L/R, 6 L/R
behind the neck band pulldowns  15, 15
band dislocates  5, 5, 5
dynamic warmup
dead hang  40 seconds
January 16, 2007
Core Performance Movement Prep
Xband walk  6L/R
Push press  45 x, 95 x 3, 135 x 1, 155 x 4, 155 x 4, 125 x 8, 95 x 12
(Superset with full rest  180 seconds)
pullups  4, 2, 1, 20 x 4, 20 x 4, 10 x 8, BW x 9
db incline press  100 x 4, 100 x 4, 65 x 12
(superset with full rest  90 seconds)
standing cable row  190 x 4, 190 x 4, 130 x 12
upperbody russian twist  15 x 6, 15 x 6
dips  32
Notes:
Started to run but ran out of time.
January 19, 2007
Row @ 5  500m 1:43
scap pushup  15, 15
behind neck band pulldowns  10, 10
Xband walk  6 L/R
ankle mobility
dynamic warmup from New Rules
ball crunch  6, 25 x 6
Squat  (201 tempo)  45 x 5, 95 x 4, 135 x 3, 185 x 2, 235 x 1, 265 x 4, 265 x 4, 265 x 4
1/4 squat  (201 tempo)  315 x 3, 315 x 3, 315 x 3
squat  (201 tempo)  185 x 12
good morning  (201 tempo)  85 x 10, 85 x 10,
(superset with full rest  90 seconds)
hammer lunge  overhead  7.5 x L/20, 7.5 x R/20
Notes:
New Rules of Lifting Strenght II workout A
Squats  low bar squats  I switched back to low bar and I think for the duration of this cycle will stay with low bar I'm going to try incorporating both styles but I needed to make up my mind  weights weren't too bad I could have gone up a little.
1/4 squats  I can definitely go up in weight for these
Good mornings  felt good perhaps 95 next time
Hammer lunge  felt good I will go up to 10 next time.
1/4 squats  315 was still really really easy I can definitely go up a bit
