EdChap vs. Milkman: The Revolutionary War, Part Deux

[milkman21]

Originally Posted by Alcoholiday

film your squats and post them

Haha, duh. Why didn't I think of that?

I will if I can... perhaps this weekend.

[EdChap]

Originally Posted by Alcoholiday

film your squats and post them

That would be haaaaawt! The front squats look pretty decent, especially since you haven't really been doing them much recently.

[BFG]

Come on Ed the troups are rootin for ya to stomp these damn Yankies!

[milkman21]

Shame I have to bump our log! We suck lately!!!

[EdChap]

We? You...

[EdChap]

Lower Body;

A. Deadlift;
264x6
308x1
275x6
319x1
220x10
132x20

Bi. RDL, 3x10; 220

Ci. FIRE ALARM- FUCKING FUCKERS!

Comments: Buggery, I had just done my first set of RDL's when the fire alarm went off, we all had to leave the building for 15 minutes and given I'm on a tight schedule I only had 5 minutes left when I came back, I had to ditch the rest of the workout which was disappointing.

That said, the deadlifts felt decent today, my form felt really good on both the singles and the 6 rep sets.

[EdChap]

Upper Body;

A. Chin-up;
22x6
55x1
22x6
65x0.5 (close but no cigar!)
55x1
BWx12

Bi. BB Shoulder Press, 3x6; 88
Bii. Chest supported Row, 3x6; 143, 143, 132

Ci. 1-arm DB Row, 3x6; 65
Cii. DB Rebound Drop Catches, 3x10; 5

D. Lower Body Russian Twist, 2x10/side

Comments: My shoulder felt pretty decent today which is why I added in some light military presses, no pain and no discomfort which is always a pleasure. I hope it stays like this and I can start incorporating more moves, next week I'm aiming for some DB benching.

The chin-ups felt stronger today even though I kept the weight the same, 65lbs was never going to happen last week whilst this week I got pretty close, definitely doable, hopefully next week. In one of the 6 rep sets I let out a corker of a fart, it's lucky the area is somewhat separate from everyone else, even so, I'd be lying if I said I didn't think people heard it.

[milkman21]

Hahah push yourself to the max and you rip ass. I love it.

That hasn't happened to me in weight training yet, but *all the time* when I swam.

[milkman21]

NROL - Strength 1 - Workout B2

Main Set:
Bench
311 Tempo
180s Rest Between Sets
1 x 12 x 135 lbs (warm-up)
1 x 6 x 175 lbs
1 x 2 x 205 lbs
1 x 6 x 185 lbs
1 x F x 225 lbs (attempt at new PR)
1 x 12 x 175 lbs +1 rep
Main Set:
BO Rows, Pronated Grip
311 Tempo
180s Rest Between Sets
1 x 12 x 135 lbs (warm-up)
1 x 6 x 185 lbs
1 x 1 x 215 lbs
1 x 6 x 195 lbs
1 x 1 x 235 lbs (ties PR)
1 x 14 x 175 lbs +2 reps

Superset
Pull-Ups
311 tempo
90s Rest
2 x 8 x BW+15 lbs
1 x 9 x L-Pull-Ups
One-Arm DB Push Press
301 tempo
90s rest
1 x 8 x 45 lbs
1 x 8 x 50 lbs
1 x 8 x 55 lbs +5 lbs

Bonus
Hang Clean
90s Rest
1 x 10 x 135 lbs
1 x 8 x 145 lbs +2 reps
1 x 1 x 165 lbs
1 x 1 x 165 lbs
1 x 8 x 135 lbs
Plate Pinch
3 x 10+10 lbs x 2 min hold with as few breaks as possible

Notes
*Pretty good workout today. I'm pleased with my push presses and pull-ups, but I'm still getting stuck on my Bench. I can't seem to break through and hit 225 lbs.
*Hang Cleans are really feeling powerful.

[EdChap]

Nice workout, asstard! How's the weight gain coming along with all the cardio? You better be more than 195...

[milkman21]

Ed, it's kind of unbelievable actually. Since I got sick last week and I've had midterm projects/assignments all week long, I've not done any cardio. Still, eating 5000 cal on my weight training days, 3600 cal on my first recovery day, and 3100-3300 cal on the other days has not been enough to get above 195. Strangely enough, though, I do look a little "soft" compared to usual.

[EdChap]

Ha, work sucks...I'm struggling with a 'reflective journal' aka diary. It's unbelievably pretentious, yet I'm actually quite enjoying it.

Weight always gets screwed up when you're ill, just keep eating and see how you are in a week, if you're still not gaining then I'd eat more! That said, I'm 205, biatch!

[milkman21]

205 is massive. How's the BF holding up?

[EdChap]

Low enough that it doesn't bother me, high enough that once I've got to my goal weight I'll be cutting. If I had to estimate a range; 12-14%, probably.

[milkman21]

NROL - Strength 1 - Workout C2

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 185 (warm-up)
1 x 6 x 245 lbs
1 x 2 x 285 lbs
1 x 6 x 275 lbs
1 x 1 x 305 lbs PR +10 lbs
1 x 1 x 315 lbs PR +20 lbs
1 x 12 x 275 lbs *not elevated* +10 lbs
1 x 9 x 225 lbs *not elevated, done as speed DL's* and I'm spent...

Superset
Romanian Deadlift
301 tempo
No Rest
3 x 8 x 225 lbs
Static Lunge
301 tempo
90s rest upon completion
3 x 8 x 155 lbs +2 sets at this weight

Superset
Back Extension
222 Tempo
90s Rest
3 x 10 x 90 lbs +1 set
Hanging Leg Raise
222 Tempo
90s Rest
2 x 10 x Strict Pike

Extra
External Rotation
3 x stuff
Calf Press
3 x 50 x 360 lbs
Cuban-Style Rotation
2 x stuff
Plate Pinch
2 x stuff

Notes
*I was pleasantly surprised with my performance on the elevated DL's this morning. Last week I was having a bit of trouble moving 315 off the floor from a flat DL, and now I felt as if I could have probably pushed for 325 off the platform. In the words of Borat...

Very nice!!! High five!!!

*My dad was working out at the same time as I was today, and although he doesn't really know the nuances of proper deadlift form, he commented that I have a "lot of arch in my back" on my warmup sets, and my back is "almost perfectly flat" on my heavy sets. He did also comment that towards the last couple of reps of my multi-rep sets that it seemed my back was starting to curve slightly. It's good to get a little feedback like this. If anything he's erring on the side of caution, but it's good to keep in mind that the last rep or two of any set is where you have to be extra strict about your form.

[Lost Dog]

Originally Posted by EdChap

In one of the 6 rep sets I let out a corker of a fart, it's lucky the area is somewhat separate from everyone else, even so, I'd be lying if I said I didn't think people heard it.

Dude, that was you?

[EdChap]

Lower Body, Poop in Matt's oatmeal day;

A. Squats;
220x6
253x1
220x5 (shame)
253x1
132x6 (Front squat)
132x6 (Front squat)

Bi. BSS, 3x15; 38.5/hand, 33, 33
Bii. Step-ups, 3x15; 38.5/hand, 33, 33

Ci. Pull-throughs, 2x10; 121
Cii. Swiss Ball Crunch, 2x10; BW

Comments: A solid workout, first set of 6 at 220 felt pretty good, second set was a bit more of a struggle, at rep 5 I didn't want to go for another so I racked it. I didn't go for 264, I'll try again next week, hopefully a break from missing a heavy squat and two solid reps at 253 will set me up nicely.

Upped the weight a little on the BSS's and step-up's for the first set but couldn't hack it again for the second and third sets, my legs were slaughtered.