NROL Supercharged log

pemtca

6.1km at lunchtime in around 34 minutes

pemtca

19/9/14 Strength & Power II Workout A3

Warm-up & mobility 10mins

Core: Swiss ball rollout 2 x 12

Squat warmup:
1x6x20kg
1x6x40kg
1x4x50kg
1x2x55kg

Squat:
4 x 5 @ 62.5kg
1 x 8 @ 55kg

Superset:
Dumbbell shoulder press 2 x 10kg
Single leg romanian deadlift 20kg dumbbell
3 x 8

Superset:
Inverted row 3 x 8
Farmers walk 2 x 35secs (2 x 20kg dumbbells)

Free Zone:
Glute Bridge 65kg, Sit-ups
5 sets of 8 reps each in 5 mins

20 mins on the elliptical

pemtca

22/9/14 Strength & Power 2 Workout B3
Had a stomach bug over the weekend so still a bit delicate this morning

Core: Swiss ball jackknifes 2x15

Chin-ups 3x6 (1 cheated chin-up, 5 negatives)

Superset:
Static lunge rear foot elevated 2 x 16kg
Push-ups
3 x 8

Superset:
Dumbbell 3 point row 3 x 12 (15kg)
Romanian Deadlift 3 x 8 (55kg)

Free zone:
Overhead walking lunges 15kg
Tricep Dips
5 rounds of 10 reps each in 5 minutes

20 minutes on the elliptical

gymfreak

pemtca wrote: »

Squat:
4 x 5 @ 62.5kg
1 x 8 @ 55kg

Savage squatting! My best 5RM is 65 so I'd say you'll be passing me out within a week!!!

pemtca

gymfreak wrote: »

Savage squatting! My best 5RM is 65 so I'd say you'll be passing me out within a week!!!

Thanks! I've been stuck on 62.5 for a while, just focusing on getting lower. Think I'm nearly ready to move up!

pemtca

gymfreak wrote: »

Savage squatting! My best 5RM is 65 so I'd say you'll be passing me out within a week!!!

Your bodyweight is also significantly lower!!;)

gymfreak

pemtca wrote: »

Your bodyweight is also significantly lower!!;)

Not at all!

pemtca

23/9/14 30 mins on the elliptical & 30 mins easy run

pemtca

24/9/14 Strength & Power II Workout C3

Warm-up & mobility 10mins

Core: Swiss ball rollout 2 x 12

Deadlift: 2 x 5 @ 77.5kg (PR, Yaaay!),
2 x 5 @ 75kg,
1 x 8 @ 67.5kg

Superset:
Dumbbell shoulder press 2 x 10kg
Single leg romanian deadlift 20kg dumbbell
3 x 8

Superset:
Inverted row 3 x 8
Farmers walk 2 x 30secs (2 x 22.5kg dumbbells)

Free Zone:
Glute Bridge 67.5kg
Sit-ups
5 sets of 8 of each in 5 mins

11 mins on the elliptical

ninamc

Brilliant stuff. Well done

pemtca wrote: »

24/9/14 Strength & Power II Workout C3

Deadlift: 2 x 5 @ 77.5kg (PR, Yaaay!),

yay for deadlift PRs!!

pemtca

5.9km run in 33 mins approx.

pemtca

26/09/2014 Strength & Power II Workout D3

Warmup & mobility 10mins

Core: Swiss Ball Jackknife 2 x 15


Bench warmup:
6x20kg

Bench Press:
3x5x30kg
1x3x30kg (could not get another rep, no matter how hard I tried!)
1x8x25kg

Superset:
Split squat, rear foot elevated (2x16kgdb)
Push-ups
3x8

Superset:
Dumbbell 3 point row 3 x 12 (15kg)
Romanian Deadlift 3 x 8 (55kg)

Free zone:
Overhead walking lunges 15kg
Jump Squats
5 rounds of 10 reps each in 5 minutes

22 minutes on the elliptical

pemtca

Slow 50minute run this morning

pemtca

Into the last phase of this programme this morning
29/9/14 Strength & Power III Workout A1

Warmup & mobility 10mins

Swiss Ball Mountain Climbers 2 x 10 (tough as hell)

Deadlift:

1x7x70kg
1x5x72.5kg
1x3x75kg
1x7x72.5kg
1x5x75kg
1x3x80kg (PR! - last rep wasn't pretty though)

Superset:
Inverted Row
Forward Lunge 25kg BB
3x10

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

Free zone:
Plank Jack
Jump Squat
10 rounds of 10 reps each in 5 mins

14 minutes on the elliptical
Stretching

pemtca

6.2km at lunchtime in 33 mins approx.

pemtca

25 mins on the elliptical this morning, & 5 mins on the bike, including 8 x 20secs sprint/10secs rest tabata intervals
5.35km run in 29 mins at lunchtime

pemtca

1/10/14 Strength & Power III Workout B1

Warmup & mobility 10mins

Swiss Ball rollout 2 x 12

Bench Press:

1x6x20kg
1x7x22.5kg
1x5x25kg
1x3x27.5kg
1x7x25kg
1x5x27.5kg
1x3x30kg

Superset:
Single Leg Squat
Lat Pulldown 40kg
3x10

Superset:
Romanian Deadlift 52.5kg
Jackknife Push-up
3x10

Free zone:
Overhead walking lunge 15kg
Tricep dips
5 rounds of 10 reps each in 5 mins

20 minutes on the elliptical
Stretching

pemtca

3/10/14 Strength & Power III Workout C1

Warmup & mobility 10mins

Swiss Ball Mountain Climbers 2 x 10

Squat:
1x6x20kg
1x4x40kg
1x4x50kg

1x7x57.5kg
1x5x60kg
1x3x62.5kg
1x7x60kg
1x5x62.5kg
1x3x65kg

Superset:
Inverted Row
Forward Lunge 27.5kg BB
3x10

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

Free zone:
Plyo jumps on bench (start with feet on each side of bench & jump up - don't know what these are called)
Sit-ups
6 rounds of 10 reps each in 5 mins

25 minutes on the elliptical
Stretching

pemtca

Left out yesterday's run - a very slow 5.75km

pemtca

6/10/14 Strength & Power III Workout D1/A2 Hybrid
(working out two days in a row this week so doing upper/lower split)

Warmup & mobility 10mins

Swiss Ball Rollouts 2 x 12

Negative chin-up:

3x6 (got two cheated chin-ups the first time, then one the second & third time. All the rest were negatives)

Superset:
DB Bench Press 3x12 - only got 9 reps in the last set (2x10kg db)
Jackknife Push-up 3x10

Superset:
Lat Pulldown 35
Inverted Row
3x10

Free zone:
Step-up
Jump Squat
6 rounds of 10 reps each (5 each side for the step-ups) in 5 mins

30 minutes on the elliptical
Stretching

pemtca

7/10/14 Strength & Power III Workout D1/A2 Hybrid - Upper split

Warmup & mobility 10mins

Swiss Ball Mountain Climbers 2 x 10

Deadlift:

1x7x70kg
1x5x72.5kg
1x3x75kg
1x7x72.5kg
1x5x75kg
1x2x80kg (Failed miserably on the 3rd rep)

Did the deadlifts in front of a mirror today & noticed my right knee going slightly inwards on the heavier sets - I should probably drop the weight a bit until I correct this

Superset:
Forward Lunge 27.5kg BB
Single Leg Squat
3x10

Superset:
Romanian Deadlift 57.5kg
Spiderman Climbs 2x12 (6 each side)

Free zone:
Plank Jack
Sit-ups
6 rounds of 10 reps each in 5 mins

Stretching & foam rolling

pemtca

6.3km at lunchtime in 34 minutes

pemtca

5.75km at lunchtime in 31.5minutes

pemtca

10/10/14 Strength & Power III Workout B2

Warmup & mobility 10mins
Adducter machine 2x20@45 (these are to help with my rolling knee issue)

Swiss Ball rollout 2 x 12

Bench Press:

1x6x20kg
1x7x25kg
1x5x27.5kg
1x3x30kg
1x7x27.5kg
1x4x30kg (failed on the fifth rep)
1x3x30kg

Superset:
Single Leg Squat
Lat Pulldown 40kg
3x10

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

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

Adducter machine
1x20@50
1x20@60

10 minutes on the elliptical
Stretching

pemtca

Around 6.5km in 38mins this morning

pemtca

13/10/14 Strength & Power III Workout C2

Warmup & mobility 10mins

Swiss Ball Mountain Climbers 2 x 12

Squat:
1x6x20kg
1x4x40kg
1x3x50kg

1x7x57.5kg
1x5x60kg
1x3x62.5kg
1x7x60kg
1x5x62.5kg
1x3x65kg

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
2x20x65

10 minutes on the elliptical
Stretching

ninamc

That's a lot of squats

pemtca

ninamc wrote: »

That's a lot of squats

Tell me about it! Sore ass tomorrow...

pemtca

35mins on the elliptical this morning & plenty of foam rolling. Legs in bits after yesterday