NEW RULES OF LIFTING: STRENGTH I
Book by Lou Schuler and Alwyn Cosgrove
Thought I would post my program, to get better acquainted with the forum and its members. I started New Rules 10 days ago, but will begin here with the second round of the four workouts, workout A.
Day 10 - April 19, 2006
Time: 4:35 AM
Weight: 178.4 (-0.2)
Length (Including Warmup): 50 min.
Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.
This week: Week 2: Workouts D, A, B
Workout A:
General Warm-Up
Calisthenics
2 Warm-up sets of squats
Straight Sets:
Full Squat
1 x 6 x 195 (10 lb. increase)
1 x 1 x 235 (20 lb. increase)
1 x 6 x 195 (10 lb. increase)
1 x 1 x 235 (20 lb. increase)
1 x 12 x 135 (2 rep increase)
1 x 20 x 95 (5 rep increase)
Rest: 180 after each set
Superset: (with no rest between sets)
Bulgarian Split Squat - 3 x 15(e) x 50(2-25s) (10 lb. increase)
Step-Up - 3 x 15(e) x 50(2-25s) (10 lb. increase)
Rest: 90 after each superset
Straight Sets:
Back Extension - 2 x 10 x B+25 (25 lb. increase)
Swiss-Ball Crunch - 2 x 10 x B+35 (10 lb. increase)
Rest: 90 after each set.
Comments: The weight increases across the board may look good, but I think they are more due to hitting my training zone which I may have underestimated the first time around. I will have to push to increase these in future workouts. Weight was added to the Back Extension by clutching a weight plate to my chest and to the Crunch by holding a dumbbell at the neck. It's great to be able to use the Roman Chair I bought a while back. I love doing the Back Extensions on it. I have been using the long rest periods to clean up my gym and straighten things up a bit.
NEW RULES OF LIFTING: STRENGTH I
Book by Lou Schuler and Alwyn Cosgrove
Day 12 - April 21, 2006
Time: 4:40 AM
Weight: 176 (-0.4)
Length (Including Warmup): 50 min.
Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.
3) All routines begin with a 5 minute jog and a general warmup of dynamic stretches and calisthenics.
Workout B:
Superset with Full Rest:
Barbell Bench Press (2 warm-up sets done prior to lifts)
1 x 6 x 140 (increase of 5 lbs.)
1 x 1 x 160 (increase of 5 lbs.)
1 x 6 x 150 (increase of 5 lbs.)
1 x 1 x 170 (increase of 5 lbs.)
1 x 12 x 125 (increase of 10 lbs.)
Rest: 180 after each set
Barbell Bent-Over Row
1 x 6 x 140 (increase of 5 lbs.)
1 x 1 x 160 (increase of 5 lbs.)
1 x 6 x 150 (increase of 5 lbs.)
1 x 1 x 170 (increase of 5 lbs.)
1 x 12 x 135 (increase of 20 lbs.) These were feeling way too light.
Rest: 180 after each set
Superset with Full Rest:
Close Grip Lat Pulldown
2 x 8 x 140 (increase of 15 lbs. & 2 reps)
Rest: 90 after each set
Dumbbell Shoulder Press
2 x 6 x 80 (2-45s) (increase of 10 lbs. & 2 reps)
Rest: 90 after each set
(Finally hitting the right weight zone on these)
Straight Sets:
Lower Body Russian Twist
2 x 10(e) x B
Rest: 90 after each set.
Comments: After my conservative start with this upper body workout, I have tweaked it to hit my true training zone, I believe. Thus, the increases are not really very impressive. I think I hit a good wave loading setup on the first superset. Thanks, Alwyn, for the comments and instruction on my wave loading.
My shoulders seemed a bit sore for a short while, especially my right shoulder, which I dislocated twice as a young man. I tend to take it easy on the shoulders and that is probably a good idea, but also responsible for my pitiful bench numbers.
NEW RULES OF LIFTING: STRENGTH I
Book by Lou Schuler and Alwyn Cosgrove
Day 15 - April 24, 2006
Time: 4:25 AM
Weight: 180 (- 0.2)
Length (Including Warmup): 55 min.
Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.
3) All routines begin with a 5 minute jog and a general warmup of dynamic stretches and calisthenics, plus a few warm-up sets of the first big lift.
Workout C:
Straight Sets:
Deadlift (2 warm-up sets: 1 x 5 x 135 and 1 x 5 x 225)
1 x 6 x 275
1 x 1 x 315
1 x 6 x 295 (20 lb. increase)
1 x 1 x 335 (20 lb. increase, and my old personal best )
1 x 12 x 245 (20 lb. increase)
1 x 20 x 205 (20 lb. increase)
Rest: 180 after each set
Superset with no rest between sets:
Romanian Deadlift
3 x 10 x 205 (20 lb. increase)
Static Lunge
3 x 10(e) x 75 (10 lb. increase)
Rest: 90 after each supersert
Straight Sets:
Good Morning
2 x 10 x 95 (20 lb. increase)
Rest: 90 after each set
Incline Reverse Crunch
2 x 12 x B (2 rep increase)
Rest: 90 after each set
Comments: I woke up a little early and figured I might as well get started. This was a good day all around. My deadlifts felt spot on. I was stoked as I completed the fourth set at 335, since this was my previous one rep max for the deadlift and I had worked long to get to that point. Now it was just one of many lifts within the workout. I remembered how, months ago, I had struggled to get that weight up. The final high rep sets at 245 and 205 seemed so light by comparison. I am hoping for a new 1RM by the end of this program. Wish me luck.
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Brear NROL is the book you should get Mr Mahler has been following this one since it came out and has made awesome progress he puts us young uns to shame!
Brear NROL is the book you should get Mr Mahler has been following this one since it came out and has made awesome progress he puts us young uns to shame!
Brear,
Yes, I am the guy with the dungeon in my basement. LOL
I have done three prgrams from New Rules of Lifting prior to this. Not wanting to be a name dropper, but I know the author and he sent me an advance copy back in December, so I started at the beginning of the year.
The programs are by Alwyn Cosgrove and he is one of the best in the business but a heartless bastard where workouts are concerned.
I did all three of his fat loss workouts and found that I lost 10 pounds, dropped from 11% to 9% in Body Fat, yet gained strengh posting a new personal best of 365 pounds in my deadlift.
I like interesting and, above all, agressive programs. I'm 57 and I have no time to waste while getting/staying in shape, so the more challenging, the better.
You can take a look at my complete training log at:
www.jpfitness.com
Go to the training log forum and look for "Mahler's Sixth Sense - I See Deadlifts"
Brear,
Yes, I am the guy with the dungeon in my basement. LOL
I have done three prgrams from New Rules of Lifting prior to this. Not wanting to be a name dropper, but I know the author and he sent me an advance copy back in December, so I started at the beginning of the year.
The programs are by Alwyn Cosgrove and he is one of the best in the business but a heartless bastard where workouts are concerned.
I did all three of his fat loss workouts and found that I lost 10 pounds, dropped from 11% to 9% in Body Fat, yet gained strengh posting a new personal best of 365 pounds in my deadlift.
I like interesting and, above all, agressive programs. I'm 57 and I have no time to waste while getting/staying in shape, so the more challenging, the better.
Mahler
No I totally agree with you. I think the more aggressive the workout the better really. Im all for go hard or home thing.
Lots of information to be taking in though are you taking a print out of each workout with you to the gym until you get into it??
Cool about the advanced copy. Where do you know him from then??
Good to have you on the site mate, will be watching the progress with interest.
Hell if you recommend the workout I might switch from my 4 day split to that in a couple of weeks then.
