3A2-2

My left knee was tweaky, so I paid attention to it. During the SLDLs, I really felt it, so I only did those on my right.

I have a little beef with the book on the SLDLs. They have you stand on a plate for more depth. What?? First of all, dumbbells are several inches smaller in diameter than a barbell with 45# plates, so even without a plate to stand on, if you could get all the way down on one leg to touch the ground with the DB (without twisting your upper body to make it happen... note, these are deadlifts, not Romanian deadlifts) you'd already have way more range of motion than a standard DL. Why would you want to add another inch or two to that? Who can actually do this without being tempted to break good form? I mean really, you'd have to pretty much be able to do weighted pistol squats to even approach it because I don't think it's even really a deadlift any more with that kind of depth, it's closer to a squat. Ok, rant over.

3B2-2
0:58
Split squat, rear foot elevated - 5x6/15#ea
DB plank row - 5x6/16kg
DB single leg deadlift - 4x6/25# only right leg
DB chest press on partial bench - 4x6/28.25#
Burpee + KB Swing - ladder 10 -> 1, 24kg for swings

3B2-2

Another good workout this morning. This time I tried waking up to making the kids' lunches before heading down stairs. It seemed to work. I didn't feel the urge to dilly dally. I'll keep trying that. I like these 10-minute "as many rounds as possible" sets. It insures that I don't spend too much time on them. I did still require extra pauses during  pushups, but overall things went well.

NRLA 3B2-2
0:51
Dumbbell (KB) reverse lunge with offset loading - 5x16kg
Dumbbell incline bench press - 4x28.25# each hand
Dumbbell one-and-a-quarter squat with heels on plate - 5x15# each hand
Close-grip chin up - 5x3 using red band
Bodyweight squat+ push up - 3,6,9,6,3 (paused every 3 push ups)

More backpacking practice

Another half session with stair running added in. This time I loaded my hiking back with stuff and wore that during stair sprints. Good stuff! I did feel some wheezes coming on during the stair sprints, so the practice is important.

NRLA 3B2-1
Alligator drag - 2x10yds (fun!)
Dumbbell offset farmer's walk - 2x24kg/15yds
Two-dumbbell overhead offloaded farmer's walk - 2x16kg/25#/15yds (hard!)
Jump squat - 3/45#, 3/55#, 5/55#
(added) Stair runs - 5x60s/60s with 20# backpack

NRLA 3A2-1

Another great workout. 5 back-to-back Turkish Get Ups at a time with a challenging weight are tough! This time I didn't add the jump chin ups. I'm still sore from yesterday's chin ups!

NRLA Phase 3 A2-1
Turkish get up - 5ea/10kg, 5ea/10kg (tough!)
Suitcase deadlift + lateral step up - 5ea/16kg, 5ea/20kg
Cable anti-rotation reverse lunge with chop - 8ea/25#, 10ea/25#
Jump shrug - 3/45#, 3/70#, 3/75#, 5/75#

Another half workout

Again, I did the second half of the workout I'm on: NRLA 3B1. It was just about the right length for me at this time. I'm happy to say I did the push ups at the end on the ground. I did have to separate them into groups of 3 with rests between groups, but at least I didn't do them with my hands raised. I'm also happy with the chin ups. They were assisted by the red band, but they were full range.

NRLA 3B1-2
Dumbbell (KB) reverse lunge with offset loading - 4x16kg
Dumbbell incline bench press - 4x27.5# each hand
Dumbbell one-and-a-quarter squat with heels on plate - 4x15# each hand
Close-grip chin up - 3x3 using red band
Bodyweight  squat+ push up - 3,6,9,6,3 (paused every 3 push ups)

Stairs!

While I want to follow a lifting plan, I also have some non-plan things I want to do, but don't have enough for a full day. So, so far this 1/2 plan thing is working out well. Today I did the first half of the next day. Then, as a preparatory move for the (I hope!) hike up Mt. Whitney later this year, I tacked on some rounds of stair runs! Another time, I might do the stairs with a loaded backpack.

NRLA 3B1-1
Alligator drag - 2x10yds (fun!)
Dumbbell offset farmer's walk - 2x24kg/10yds
Two-dumbbell offloaded farmer's walk - 2x30#/20#/10yds
Jump squat - 3/45#, 5/45#
(added) Stair runs - 5x60s/60s (up and down, up and down, etc.)

Back from vacation. On to Phase 3!

Over vacation, I wasn't super active, but also not sedentary. We went skiing twice in Austria... AWESOME! (Could have done with out the hour ride stuck in a gondola lift in high winds, though!) Hubby and I also had a wonderful brisk walk on New Year's Day around the local lake... 12 miles! I was pretty sore after that.

This past saturday, I did some kettlebell work: swings and snatches. I'm trying to get over my fear of KB snatches. Then, I went to an hour of hot yoga. Then we went skiing for a couple hours!

Sunday, I started the third phase of New Rules of Lifting for Abs. Again, it was too long, so I decided I'd split each day into two. I hate cutting out parts of a workout, so this way I'll do it all, just spread out :)

NRLA Phase 3 A1-1
Turkish get up - 5ea/10kg, 5ea/19# (I could tell I hadn't done these in a while!)
Suitcase deadlift + lateral step up - 5ea/16kg
Cable anti-rotation reverse lunge with chop - 8ea/20#, 8ea/25#
(added) Jump up chin ups - 5
Jump shrug - 3/45#, 3/65#, 5/65#

Then, this morning, I continued on and did the rest of the workout. I don't know if it is because I skimped on the warmup or because I haven't done much single leg work in a month, but the single leg work today was absolutely horrible. Frustrating.

NRLA Phase 3 A2-1
Split squat, rear foot elevated - 5x6ea/15# (horrible!)
Dumbbell plank row - 5x6ea/16kg
Dumbbell single-leg deadlift with foot on plate - 4x6ea/25# (started at 44kg! horrible!)
Dumbbell chest press on partial bench - 4x6/27.5#
Burpee+KB swing ladder: 10 -> 1, 24kg for swings