Vacation is over

[Simon C]

Damn nice squat PRs, and 275 x 12 right after! nice work!

[pjb923]

Thanks guys. I was so pumped up by the time I got to the set of 12 that I just threw on 275 and banged out 12 reps like nothing. I kind of surprised myself with that set.

Here are the videos of 315x6, 375x1 and 385x1.

[bigDman]

that 385 looked soo easy

[pjb923]

Originally Posted by bigDman

that 385 looked soo easy

Thanks man, it was easier than I expected it to be and I know I have at least another 20lbs in me. I'm trying to figure out the best set up for 405 next week. I don't know if I should keep increasing the weight on the 6 rep sets, or keep it semi-light in order to save my energy for the singles.

[pjb923]

4/18/08
NROL Strength I - Workout B #2


DB Bench Press
45's x 10
70's x 6
110's x 6
120's x 2 (10 lbs PR)
110's x 6
125's x F
80's x 12

BB Bent-over Row
45 x 10
95 x 8
135 x 6
185 x 6 x 2 sets
135 x 12

Superset
Neutral-grip Lat Pulldown
80 x 10
130 x 8
180 x 8 x 2 sets

DB Shoulder Press
25's x 10
60's x 8 x 2 sets

I finished with 25 minutes on the elliptical.

As you can see I switched back to db's for bench press today and things went really well. I have never used anything bigger than the 110's, but after getting 6 I thought that I would go for the 120's and got 2 reps. The 2nd set of 6 really took everything I had and I failed twice with the 125's. Maybe next week.

I kept the weight on rows exactly the same as last week. My back felt more stable, but I'm still not ready to up the weight.

After picking a weight that was too heavy last week, I cut back a little on the shoulder presses so I could get all 8 reps.

[Steve-O-68]

Squats looked good man. And not even remotely hard.

[Alcoholiday]

Originally Posted by pjb923

Thanks man, it was easier than I expected it to be and I know I have at least another 20lbs in me. I'm trying to figure out the best set up for 405 next week. I don't know if I should keep increasing the weight on the 6 rep sets, or keep it semi-light in order to save my energy for the singles.

nice squats man!

If i were you, get warmed up, and then go for heavy singles. Don't waste the energy on reps. Go for reps after the singles.

[tkinsley]

Originally Posted by bigDman

that 385 looked soo easy

Finally just got a chance to watch this--waaaaaay too easy looking! 400's in the bag, Paul. Nice squattin'.

[bigDman]

Originally Posted by Alcoholiday

nice squats man!

If i were you, get warmed up, and then go for heavy singles. Don't waste the energy on reps. Go for reps after the singles.

agreed do like
45x10 135x5 185x3 225x1 275x1 315x1 365x1 405x1
then do your sets of 6

[pjb923]

NROL Strength I - Workout C #2
4/21/08

Sumo Deadlift
95 x 8
135 x 6
225 x 6
275 x 6
325 x 1
285 x 6
335 x 1
225 x 10

RDL
155 x 8
175 x 10 x 2 sets

Barbell Lunge
135 x 8 each leg
155 x 8 x 3 sets

Good Morning
115 x 10 x 2 sets

Incline Reverse Crunch
2 sets of 10

I'm slowly getting my back strength up and was able to add weight to everything this week. The deadlifts felt really good and I added the singles in this week and both went up fairly easily. That is the most weight I deadlifted since my back problems. Switching to sumo really made a huge difference and it's great to be able to start adding weight to my pull again.

[pjb923]

Originally Posted by bigDman

agreed do like
45x10 135x5 185x3 225x1 275x1 315x1 365x1 405x1
then do your sets of 6

Sounds like a good plan. Thanks guys.

[pjb923]

NROL Strength 1 - Workout D #2
4/22/08

Chin Up
BW x 6 x 4 sets
BW-82lbs x 12 (assisted pullup machine)

Barbell Shoulder Press
45 x 8
95 x 6
145 x 6
195 x F
155 x 4

DB Bench Press
80's x 10

Wide-grip seated cable row
140 x 8 x 2 sets

Tonight's workout pretty much sucked. I am still sort of feeling like crap and my shoulder presses were weak. I felt a twinge of shoulder pain in my failed attempt at 195 and my left shoulder was not feeling right during the bench presses so I cut the workout short and only did 1 set.

I don't think the heavy singles on pressing movements are the best thing for me right now, so I may stick with a straight 4x6 scheme for a while.

[tkinsley]

Good move. Listen to pain.
Seems like a case of the "blahs" is making the rounds in here... hope you kick ass next time, Paul.

Tina

[Frank.S]

paul, once you finish this program. i hear westside calling your name

[gregl515]

155 lb shoulder presses suck? Dayamm!

[pjb923]

Originally Posted by tkinsley

Good move. Listen to pain.
Seems like a case of the "blahs" is making the rounds in here... hope you kick ass next time, Paul.

Tina

Thanks Tina. I decided to skip the gym today and I think I'm finally getting over my cold. I should be ready for squats tomorrow.

Originally Posted by Frank.S

paul, once you finish this program. i hear westside calling your name

I am planning on doing all 3 NROL strength routines back to back. Once I am done with that I would be willing to give westside a shot.

Originally Posted by gregl515

155 lb shoulder presses suck? Dayamm!

Thanks Greg. Relatively speaking this workout sucked.... I was just pissed that I failed on the 195, since I got it last time.