EdChap vs. Milkman: The Revolutionary War, Part Deux

[milkman21]

Haha nice one Finny. Thanks for the well-wishes guys.

[milkman21]

Ed, I wanted to ask you how the glutes are feeling after Monday's superset. Even though I've done that one before I was still walking around like an old man yesterday...

[EdChap]

Quite sore but foam rolling and lots of walking helps, for me.

[TimmyTM]

Milkman wins points for style, as his formatting is better.

[EdChap]

NROL Strength I, Workout C;

A. Deadlift:
242x6
330x1
242x6
308x1
220x12
198x18

Bi. RDL, 3x8-10; 198x8, 198x8, 132x10
Bii. Static Lunge, 3x8-10; 44/hand x 8

C. Reverse Crunch, 2x10; BW

Comments: Not a great workout, it's so much volume especially with the 12 and 18 rep sets. The singles felt like shit, even 3 plates felt heavy and there was no way I was going for 352 this week, perhaps I just needed to grease the groove again?

With the RDL's my grip was the limiting factor, I'd done everything bar the 12 and 18 rep sets with an overhand grip and I did the same for the RDL's and my hands started to give way as a result.

I dropped the good mornings since I had run out of time and I had a lecture to go to, I'll probably sub them for pull throughs anyways.

Nackered.

[milkman21]

Nice workout Ed. I have the same problem on RDL's after a big set of conventional DL's... the forearms just can't hang in there any longer. I ditched the GM's in favor of BSDL's, just so ya know.

[EdChap]

Thanks, I'll add more weight to the lunges, RDL's and the 6 rep set deadlifts next week, I'm still testing the waters when it comes to higher rep sets. I need to stop dipping my toes in with 242x6 and dive in to something more respectable, hopefully next week I'll get up to 275-285x6.

[milkman21]

Sounds like a good plan... the NROL supersets really are challenging.

I'll be doing this workout tomorrow, FYI.

[EdChap]

Ha, I know what you mean, it's just not right to do high rep sets of deadlifts and then RDL's and lunges supersetted.

[K-Court]

Great log, guys. Really enjoying the rivalry. Not to mention the Mr. Pukey story.

[EdChap]

Strength I, Workout D;

A. Chin-up;
22x6
55x1
22x6
65xF
55x1
12xBW

Bi. Wide grip, chest supported row, 3x8; Bar + 88, 77, 77
Bii. Face Pull, 3x8; 110, 110, 100

Ci. Inverted Row, feet elevated, 3x8; BW
Cii. Scap Pushup, 3x20; BW.

D. Lower Body Russian Twist, 2x10/side; BW

Comments: Solid workout with lots of back work, shoulder felt good. Chin-ups were quite fun, my attempt at 65lbs halted about half way up, perhaps next week or the week after I'll be ready for it given 55 felt smooth. After the rest of the workout the inverted rows/scap pushup superset was pretty tough.

[milkman21]

NROL - Strength 1 - Workout C1

Main Set:
Elevated Deadlifts (4-inch platform)
301 Tempo
180s Rest Between Sets
1 x 8 x 135 lbs (warm-up)
1 x 3 x 225 (warm-up)
1 x 6 x 245 lbs
1 x 1 x 295 lbs
1 x 6 x 275 lbs +20 lbs
1 x F x 325 lbs (*not elevated)
1 x 1 x 315 lbs (*not elevated, surprisingly difficult...)
1 x 10 x 245 lbs (elevated +4 reps)
1 x 15 x 225 lbs (elevated +5 reps)

Superset
Romanian Deadlift
301 tempo
No Rest
3 x 8 x 225 lbs
Static Lunge
301 tempo
90s rest upon completion
2 x 8 x 145 lbs
1 x 8 x 155 lbs +1 rep

Superset
Bulgarian Split Deadlift
222 Tempo
90s Rest
2 x 10 x 140 lbs +1 set
Hanging Leg Raise
222 Tempo
90s Rest
2 x 15 x Strict Pike

Extra
External Rotation
3 x 15 x 12.5 lbs
Calf Press
4 x 30 x 360 lbs
Cuban-Style Rotation
2 x 15 x 10 lbs
Plate Pinch
3 x Max x 10+10 lbs

Notes
*I'm really disappointed in my non-elevated DL attempt. My PR is 335 which I've done on more than one occasion, and today I could barely get 325 moving. 315 was even a struggle... and a few weeks ago I did that for 4 reps. Maybe I can blame the elevated DL's for challenging me in a slightly different way that I'm not accustomed to... but either way I'm a bit frustrated with that effort today.
*The rest of the workout was pretty solid, and I'm quite pleased with the elevated DL's for putting more emphasis on my hamstrings. I think I have a tendency to do most of the lifting with my glutes and erectors when I pull conventionally, and I think that might be why my weak point is right at the bottom of the pull.

[milkman21]

Nice work Ed. The Chins are looking very mighty. How are the shoulders feeling?

Note to our loyal fans: I'm going to be doing 3 NROL workouts/week whereas Ed is doing 4/week. Obviously, this will lead to some discrepancies in our completing matching workouts from here on out... but I felt this was best for me with my school demands and my desire to do a little more cardio training.

[EdChap]

Thanks, chief! The shoulder is feeling O.K, didn't bother me at all during that workout, a bit of an ache after BO rows on Wednesday but nothing serious. That said, it's still not 100%, if it's not good to go by the end of Phase I I'm going to book an appointment with one of the top shoulder guys in the UK...sweet!

Don't worry about the deadlifts at all. After a week off the CNS isn't as efficient as it may have been before the break. Once you've greased the groove, which you have now, you'll be back to normal. That's my logic for all the big lifts anyways.

[milkman21]

NROL - Strength 1 - Workout D1

Main Set:
Pull-Ups
311 Tempo
180s Rest Between Sets
1 x 8 x BW (warm-up)
1 x 6 x BW+25 lbs
1 x 1 x BW+65 lbs
1 x 6 x BW+25 lbs
1 x 1 x BW+65 lbs
1 x 15 x BW +3 reps in this context
Main Set:
BB Push Press
311 Tempo
180s Rest Between Sets
1 x 8 x 95 lbs (warm-up)
1 x 6 x 115 lbs
1 x 1 x 135 lbs
1 x 4 x 125 lbs (blah.)
1 x F x 145 lbs (blah.)
1 x 8 x 115 lbs (blah.)

Superset
DB Bench
311 tempo
90s Rest
1 x 7 x 75 lbs
1 x 6 x 75 lbs (blah on both accounts)
Chest Supported "Iso-Lateral" Row (whatever that means)
301 tempo
90s rest
1 x 8 x 125 lbs +10 or more lbs from last time I did this machine
1 x 8 x 135 lbs +20 or more lbs...

Bonus
Hang Clean
90s Rest
1 x 10 x 135 lbs **See notes...
Calf Press - Toes In
3 x 30 x 360 lbs
Plate Pinch
3 x F

Notes
*Kind of a crappy workout today. It seems like my muscles are a little weak after having that bad head cold midweek. I didn't have the usual explosion on the push presses today, and I think the extra struggles on that exercise contributed to my less-than-stellar bench presses.
*I damn near tore my hand open on the first set of hang cleans today, so I had to stop. I have a *nasty* blood blister that's formed right at the bottom of a callus on my left hand, and it's just ready to burst at any moment . Fortunately, no more gripping required until next Saturday since Wednesday will be predominantly squats and such. I might have to do back-loaded BS squats and step ups.

[gregl515]

You guys have a nice competition going. You seem to be close in strength so it'll be fun to watch both of your gains.

[milkman21]

Thanks for stopping by Greg. We'll do our best to keep you entertained