NROL Supercharged log

pemtca

36 minute run at lunchtime yesterday.

15/10/14 Strength & Power III Workout D2

Warmup & mobility 10mins

Swiss Ball Rollouts 2 x 14

Chin-up/negatives:
3x6 - Got my first proper chin-up!! Three times!!! Rest of each set were negatives.

Superset:
Single Leg Squat
Lat Pulldown 40kg
3x10

Superset:
Romanian Deadlift 60kg
Jackknife Push-up
3x10

Free zone:
Step-up (on the very high box)/Jump squat
5 rounds of 10 reps each in 5 mins

Adducter machine
1x20@50
2x20@65

10 minutes on the elliptical
Stretching

ninamc

Yay on the chin-ups Don't think I'll ever make one!!

pemtca

ninamc wrote: »

Yay on the chin-ups Don't think I'll ever make one!!

Thank you - I thought I'd never get there either! Took me a while...

pemtca

Slow enough 37min run at lunchtime - covered 6.4km

pemtca

17/10/14 Strength & Power III Workout A3

Warmup & mobility 10mins

Swiss Ball Mountain Climbers 2 x 12

Deadlift:

1x7x65kg
1x5x67.5kg
1x3x70kg
Realised in the middle of this that I should be doing 5/3/1 not 7/5/3, and to make matters worse should have been doing 6/4/2 last week! Anyway.
1x5x67.5kg
1x3x72.50kg
1x75kg
1x77.5kg
1x80kg

Superset:
Inverted Row
Forward Lunge 30kg BB
3x10

Superset:
DB Bench Press 3x12 (2x10kg db)
Spiderman Climbs 2x12 (6 each side)

Free zone:
Mountain climbers
Supermans
8 rounds of 10 reps each in 5 mins

Adductor machine:
1x20x50
2x20x75

10 minutes on the elliptical
Stretching

pemtca

Slow 7km run on Saturday morning
17/10/14 Strength & Power III Workout B3

Warmup & mobility 10mins

Swiss Ball rollout 2 x 124

Bench Press:

1x5x27.5kg
1x3x30kg
1x1x32.5kg (PR)
1x5x30kg
1x3x32.5kg
1x1x35kg (barely made it, but PR!)


Superset:
Single Leg Squat
Lat Pulldown 40kg
3x10

Superset:
Romanian Deadlift 60kg
Jackknife Push-up
3x10

Free zone:
Step-up/Jump squat
5 rounds of 10 reps each in 5 mins

Adducter machine
1x20@50
2x20@75

10 minutes on the elliptical
Stretching

pemtca

6.7km yesterday lunchtime. 30 minutes on the elliptical this morning, followed by plenty of foam rolling

pemtca

5km in 28 minutes at lunchtime

pemtca

22/10/14 Strength & Power III Workout C3

Warmup & mobility 10mins

Swiss Ball Mountain Climbers 2 x 12

Squat:
1x6x20kg
1x4x40kg
1x2x50kg

1x5x62.5kg
1x3x65kg
1x1x67.5kg
1x5x65kg
1x3x67.5kg
1x1x70kg

Superset:
Inverted Row
Forward Lunge 30kg BB
3x10

Superset:
DB Bench Press 3x12 (2x10kg db)
Spiderman Climbs 2x12 (6 each side)

Free zone:
Mountain climbers
Supermans
8 rounds of 10 reps each in 5 mins

Adductor machine:
1x20x50
2x20x75

10 minutes on the elliptical
Stretching

pemtca

Tried to upload a video of the 70kg - here we go again- feedback welcome!

pemtca

24/10/14 Strength & Power III Workout D3 - final workout of the program

Warmup & mobility 10mins

Swiss Ball Rollouts 2 x 14

Chin-up/negatives:
3x6 - 1 proper chin-up in each set - rest of each set were negatives.

Superset:
Single Leg Squat
Lat Pulldown 40kg
3x10

Superset:
Romanian Deadlift 60kg
Jackknife Push-up
3x10

Free zone:
Step-up (on the very high box)/Jump squat
5 rounds of 10 reps each in 5 mins

Adducter machine
1x20@50
2x20@75

25 minutes on the elliptical
Stretching

Very happy with the program overall - I'm definitely leaner with more definition esp. in upper body. Taking a week off before starting Strong Curves - I'll start a new log for that. Thanks for reading!

ninamc

Really enjoyed your log, your work ethic is phenomenal
Only thing I would say on your squat video is you don't seem to take too long in your set-up at all. I think if you were going to progress and go heavier with squats, take a bit more time settling the bar and pulling it tight into your back. Not sure how concerned you are with breathing to your belly either? I just know it would take me probably 20 seconds to set-up. And also maybe try it in converse? Looking forward to reading your next chapter.

pemtca

ninamc wrote: »

Really enjoyed your log, your work ethic is phenomenal
Only thing I would say on your squat video is you don't seem to take too long in your set-up at all. I think if you were going to progress and go heavier with squats, take a bit more time settling the bar and pulling it tight into your back. Not sure how concerned you are with breathing to your belly either? I just know it would take me probably 20 seconds to set-up. And also maybe try it in converse? Looking forward to reading your next chapter.

Good tips - thanks a mill!