EdChap vs. Milkman: The Revolutionary War, Part Deux

[milkman21]

All the Applied Math grad students get an office :p

Actually, we all get a 1/4 share in an office, and it just so happens that 3 of my roomies are *always* gone. Very nice!

[Lost Dog]

So, you're not a nerd, you're a brown nose?

[milkman21]

Actually, I'm a bit of both to be quite frank with you

[milkman21]

NROL - Strength 1 - Workout D2

Main Set:
Chin-Ups
311 Tempo
180s Rest Between Sets
1 x 10 x BW (warm-up)
1 x 6 x BW+25 lbs
1 x 1 x BW+55 lbs
1 x 6 x BW+30 lbs
1 x 1 x BW+65 lbs
1 x .99 x BW+70 lbs
1 x 12 x BW
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 2 x 135 lbs
1 x 6 x 120 lbs +5 lbs
1 x 1 x 140 lbs
1 x F x 150 lbs (wrists and hands just too tired at this point)
(scrapped the 12-rep set)

Superset
DB Bench
311 tempo
90s Rest
1 x 8 x 75 lbs
1 x 7 x 75 lbs
1 x 6 x 75 lbs
Supinated BO Row
301 tempo
90s rest
3 x 9 x 165 lbs (grip and forearms were tired, hard to hold onto the weight)

Bonus
Hang Clean
90s Rest
1 x 10 x 135 lbs
3 x 3 x 155 lbs
Calf Press
3 x 30 x 360 lbs
Plate Pinch
3 x to failure

Notes
*Pretty good workout overall. I've finally decided to do *chin-ups* when they are called for. I had previously been doing a lot of pull-ups instead, and I really have no idea why. The chins actually felt like they hit my biceptz a lot harder (duh), and I am such an idiot for not training more chins in the past... as the biceptz have (at least recently) been my limiting factor on the pull-ups. I'm a moron... but at least I'm on the road to recovery
*My wrists and hands get so damn tired during the push-presses. I even tried switching that last high-rep set to strict military presses to spare myself the discomfort, but I was still too tired to properly support the barbell.

[Steve-O-68]

Good stuff milk. Rows are looking good. They're tough after a few sets of chins! I'm diggin the calf press too... nothin better than limpin away from the leg press.

[finboy]

Nice work, Milk. I hear you on the chin-ups...

A nerdy brown-noser, huh?

[EdChap]

NROL Strength I, Upper Body;

A. Chest-supported Row;
154x6
198x1
154x6
198x1
132x12

B. DB BP, 4x10; 45/hand

Ci. Chin-up, 2x8; BW
Cii. DB Shoulder Press, 2x8; 33/hand

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

Comments: Added back some pushing motions in this workout, shoulder felt fine and still feels fine today, although I did take it really easy with the weight used.

Rows saw a bit of improvement in both the 6 rep sets and the singles, 198 was tough, I don't think I got full retraction at the end of the ROM but they still feel much stronger than they did last month.

[Cynic]

Milk, are you a TA?

[milkman21]

Originally Posted by Cynic

Milk, are you a TA?

Not this year.

NU's program is set up such that I'll have a master's degree after just one year. This means I have 4 classes per quarter (though we only have 3 quarters... go figure), and that I have no TA or research duties associated with my fellowship for the first year.

Next year, the class load drops to 1-2 classes per quarter. I'll have official duties as a TA in 1 or perhaps 2 classes (mostly bitch work, I'm sure), and I'll begin doing research with my advisor and preparing for qualifying exams.

[Steve-O-68]

Ed, your rows are lookin pretty good too! 198 is massive!

[EdChap]

Thanks, they're not bent over rows but it's a pretty big improvement from when I started Strength I and struggled with 176. That said, it's still not bodyweight...I've got some work to do!

[milkman21]

But Ed's a fatty... so what if his bodyweight increases faster than his row strength...

[EdChap]

Haha, it's possible, but 20-30lbs in 3 weeks would be major bulk territory...as in Jabba the Hut is on the prowl!

[EdChap]

NROL Strength I, Lower Body;

A. Deadlift
275x6
319x1
286x6
319x1
132x10 (sumo)

Bi. RDL, 3x10; 220
Bii. Static Lunge, 3x8-10; 50x8/hand, x10, x10

Ci. Pull-through, 2x10; 132, 132
Cii. Reverse Crunch, 2x10; BW

Comments: Solid workout, singles weren't anything special but the 6 rep sets were good. RDL's and lunges felt strong too, I focussed on touching my butt to the back wall for the RDL's which improved my form.

The reverse crunches are always a laugh, I lie down on the floor and my friend stands at my head, I grab his ankles and raise my legs up and he pushes them down. That's the theory anyways, what inevitably happens is that we throw eachother's legs around; left, right and down as hard as we can whilst laughing at eachother...ha!

[milkman21]

NROL - Strength 1 - Workout A3

Main Set:
Front Squats
301 Tempo
180s Rest Between Sets
1 x 8 x 95 lbs (warm-up)
1 x 6 x 145 lbs
1 x 1 x 175 lbs (ties PR)
1 x 6 x 155 lbs +1 rep
1 x 1 x 185 lbs PR +10 lbs
1 x 10 x 185 lbs (back squats) +2 reps
1 x 15 x 135 lbs (back squats, done speed-squat style)

Superset
Bulgarian Split Squats
301 tempo
No Rest
3 x 15 x 70 lbs (35 lb DB's) each side
Step-Ups
301 tempo
90s rest upon completion
3 x 15 x 70 lbs (35 lb DB's) each side

Superset
Back Extensions
222 Tempo
90s Rest
1 x 10 x 90 lbs
2 x 10 x 100 lbs PR +10 lbs
Hanging Leg Raise
222 Tempo
90s Rest
3 x 10 x Pike

Extra
Pull-Ups
1 x 10 x BW - explosive (no release)
1 x 10 x BW - explosive (no release, hold at top)
1 x 6 x BW - explosive chin-ups (no release, hold at top for 5 count)
External Rotations
2 x 15 x 10 lbs
Cuban-Style Rotations
2 x 15 x 10 lbs
Plate Pinch
3 x to failure

Notes
*Squats felt MUCH better today. I can already tell I'm maintaining a more upright posture while in the hole, and I'm holding the arch in my back much better throughout the initial push. The PR for front squats still seems awfully weak considering my (weak as it is) 230-lb PR for back squats... but I'm fine with working up from a crappy number in hopes of doing things right from here on out.
*Speed squats felt awesome, and I'll definitely start doing more of these.
*BS Squats and step-ups were a major bitch today after my extra work on the heavy squats and speed squats.

[EdChap]

Nice work, congrats on the front squat PR, I may throw in a single next week to mix it up.

[EdChap]

P.S. Matt, mini V-diet? YOU ARE A FAG!