EdChap vs. Milkman: The Revolutionary War, Part Deux - Page 6 - JP Fitness Forums

EdChap · 11-18-2006, 09:11 AM

NROL Strength I, Upper Body;

A. Chin-up;
33x6
65x1 (Woop wop wop wop...)*
33x6
65x1 (I'm the fucking daddy!)
BWx12

B. Military press, 4x6; 88

Ci. DB Bench Press, 3x8; 50/hand
Cii. DB Curl, 3x8; 33/hand

Di. Cable Row, 3x8; Stack
Dii. Tricep Pressdown, 3x8; 143

E. Lower Body Russian Twist, 2x10/side

Comments: Finally hit a 65lb weighted chin-up, after 3 weeks of struggling it came up relatively easy...twice! Rest of the workout was pretty standard, next week I'm going to start ramping it back up for the pressing movements.

A while ago, I wrote about a young guy that I persuaded to squat properly, rather than in a Smith machine. I saw him today squatting 135 for 12 reps. Admittedly, as he got tired it was turning into more of a good morning type exercise, but I doubt he weighs 135lbs himself! Very impressed, he was also deadlifting, solid form, around 155.

*http://www.spikedhumor.com/articles/...?autoplay=true

milkman21 · 11-18-2006, 11:49 AM

NROL - Strength 1 - Workout A4

Main Set:
Front Squats
301 Tempo
180s Rest Between Sets
1 x 8 x 95 lbs (warm-up)
1 x 6 x 135 lbs
1 x 1 x 175 lbs
1 x 6 x 155 lbs
1 x 6 x 135 lbs (Front Squats, dead start from bottom position with weight racked)
1 x 3 x 155 lbs (Front Squats, dead start from bottom position with weight racked)
1 x 20 x 135 lbs (Back Squats--explosive)

Superset
Good Morning
301 tempo
No Rest
3 x 15 x 125 lbs +10 lbs, +5 reps ***See Notes***
Sissy Squats
301 tempo
90s rest upon completion
3 x 20 x BW (ouch!)

Superset
Back Extensions
222 Tempo
90s Rest
3 x 10 x 100 lbs +1 set
Chin-Ups, 3 second pause at bottom lockout
1 x 10 x BW
1 x 8 x BW+12 lbs
1 x 6 x BW+25 lbs

Extra
Dips
3 x 10 x BW
External Rotations
3 x 15 x 10 lbs

Notes
*Squats felt decent today, but nothing special. I tried some more of the front squats from a dead stop--and man, these are hard. Without the added elastic potential energy and "bounce", you've really got to rely entirely on your pushing strength to get that weight up. I'm definitely starting to do more of these in place of conventional squats.

***Good mornings had an unpleasant surprise...
On my first set, 3rd rep, as I bent forward and pushed my ass backwards, I felt and heard a "RRRRRRRRRRIIIIP".

Oh shit.

I quickly lifted the weight, racked it, and looked around. No one was behind me or near me, thankfully, so I took a look in the mirror at my ass. Thankfully, it was just my boxers that had torn in half, and not my shorts. Phew!

I finished my workout, and with each proceeding set of GM's I heard the boxers tear a little more each time....

milkman21 · 11-18-2006, 11:50 AM

Great workout Ed... and sorry to hear about that essay deadline. I absolutely hate how asinine rules can't be "bent" for an exceptional case like that. Let's hope your professor comes to his/her senses and lets it slide.

EdChap · 11-18-2006, 11:59 AM

Thanks, I'm not particularly optimistic, but there's always that little chance that a system will do something reasonable for a change.

As for the front squats, sweet work! I tried doing them from a dead stop a few weeks back, but the gym only has a semi-rack with a set cut off point which was too low for me to get under, sadly.

I was hoping for something so much worse when I saw ''***see notes***'', hahahaha!

Also, I just bought a pair of Nike Free's, they felt very comfy and flat...and after so many recommendations I thought I better splash out and grab a pair, especially since my Converse All Stars are falling apart!

milkman21 · 11-18-2006, 12:14 PM

Ed I'll be interested to see how the Nike Free shoes hold up over time. I've thought about getting them (I think Randob had recommended them before), but seeing as a pair of Chucks are $35-40 (US) and are just so damn stable... I can't justify spending the extra on a pair of Nike shoes.

finboy · 11-19-2006, 09:16 AM

Nice work guys. You 'kids' are truly inspiring with your work ethic and strength. Milk, I was expecting something entirely different when you first mentioned the 'rip'. Thought you'd RIPPED one!

EdChap · 11-19-2006, 02:41 PM

Thanks, although your work ethic and strength are equally impressive. I want you to do a Strength phase!!

Steve-O-68 · 11-19-2006, 03:11 PM

Quote:

Originally Posted by EdChap

NROL Strength I, Upper Body;

A. Chin-up;
33x6
65x1 (Woop wop wop wop...)*
33x6
65x1 (I'm the fucking daddy!)
BWx12

B. Military press, 4x6; 88

Ci. DB Bench Press, 3x8; 50/hand
Cii. DB Curl, 3x8; 33/hand

Di. Cable Row, 3x8; Stack
Dii. Tricep Pressdown, 3x8; 143

E. Lower Body Russian Twist, 2x10/side

Comments: Finally hit a 65lb weighted chin-up, after 3 weeks of struggling it came up relatively easy...twice! Rest of the workout was pretty standard, next week I'm going to start ramping it back up for the pressing movements.

A while ago, I wrote about a young guy that I persuaded to squat properly, rather than in a Smith machine. I saw him today squatting 135 for 12 reps. Admittedly, as he got tired it was turning into more of a good morning type exercise, but I doubt he weighs 135lbs himself! Very impressed, he was also deadlifting, solid form, around 155.

*http://www.spikedhumor.com/articles/...?autoplay=true

Way to go on those chins Ed! 65, along with your massive bodyweight, is great!

Steve-O-68 · 11-19-2006, 03:16 PM

Front squats are lookin good Milk! 175!?! My form really goes to crap with 135. I should probably do more, but I feel like a giant pussy squatting 110lbs...

And the fact you're starting in the hole...

EdChap · 11-20-2006, 06:07 AM

NROL Strength II, Lower Body;

A. Full Squat;
231x4
231x4
231x4
154x12

B. Quarter Squat, 3x3; 220, 220, 220

Ci. Pull through, 2x10; 143, 165
Cii. Dynamic DB Lunge, 2x8-10; 65/hand x8, 55/hand x10

Di. Swiss Ball Crunch, 2x6; BW
Dii. 1-arm cable bicep curl, 2x6; 55, 65

Comments: Average workout today, I haven't had as much sleep as I might normally have got over this weekend which may have had an effect. Squats were tough, especially the quarter squats. I actually found those, even with less weight, much harder than full ATG squats with more weight and reps. I think it's the fact that you're stopping yourself at a completely unnatural place and a bit of fatigue setting in.

milkman21 · 11-20-2006, 10:20 AM

NROL - Strength 1 - Workout B4

Main Set:
Bench
311 Tempo
180s Rest Between Sets
1 x 12 x 135 (warm-up)
1 x 6 x 185
1 x 2 x 205
1 x 6 x 195 +5 lbs
1 x 1 x 215 I'm feelin it...
1 x 1 x 225 PR +5 lbs (finally!)
1 x 11 x 175
Main Set:
BO Row
311 Tempo
180s Rest Between Sets
1 x 12 x 135 (warm-up)
1 x 6 x 185
1 x 2 x 225
1 x 6 x 185
1 x 2 x 225
1 x 15 x 175 +2 reps

Superset
Pull-Ups
311 tempo
90s Rest
1 x 7 x BW+25
1 x 7x BW+25
1 x 8 x BW+15
Arnold Press
301 tempo
90s rest
1 x 8 x 45
1 x 7 x 45
1 x 6 x 45

Bonus
Hang Clean
90s Rest
1 x 10 x 145 +2 reps
1 x 4 x 155 +1 rep
1 x 2 x 165
Calf Press
3 x sets of lots of reps
Chin-Ups on a big awkward square bar
2 x 10 x BW
1 x 9 x BW
Dips
2 x 15 x BW

Notes
*Pretty good workout today. I finally had a spotter who knew what he was doing and coincidentally (or perhaps not) I was finally able to get up 225 with really not much trouble. This had been a real sticking point for me, so it was nice to finally get it. No help whatsoever from Mr. Spotter, except of course a lift off the pins to let me keep my upper back nice and tight.

milkman21 · 11-20-2006, 10:22 AM

So I see you've moved right into Strength II, Ed. Thanks for letting me know!?!!?!

If we're going to keep this training relationship going, then there are some things you're going to have to trust me with... and this is one of those things...

Steve-O-68 · 11-20-2006, 10:56 AM

Woot woot! 225!!

EdChap · 11-20-2006, 12:21 PM

Quote:

Originally Posted by milkman21

Yea, this is probably what I'll go with. I feel that the pure strength training on the compounds will continue to increase my potential for hypertrophy gains, and with a little extra volume in the form of vanity lifts and isolation work, I should be good to go.

I'm probably gonna add some curls, close-grip bench press, dips, sissy squats, and glute-ham raises (not all in the same workout, of course). I don't think that any of these will be terribly draining, but the extra volume should help.

Oh, baby! I didn't mean to cheat on you with another workout!

Err, I mean...I thought NROL Strength II with extra isolation work was a done deal?

milkman21 · 11-20-2006, 12:56 PM

Haha, you're forgiven Ed. That is the plan, and I'll be starting S-II next week.

finboy · 11-20-2006, 12:58 PM

Quote:

Originally Posted by milkman21

Haha, you're forgiven Ed. That is the plan, and I'll be starting S-II next week.

Did I miss something? Are you guys taking a rest week?

BTW Milk, great job on the Bench PR...very cool.