I picked up NROL the other week and pretty much read it through in two sittings. That thing was hard to put down. Anyway, this week i started Strength I, my first strength-specific program, and decided to post the progress on here. I plan on following this with Strength II and III as well.
So here it goes..
__________________
"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
**Note: Only work sets, warm-ups not included; With exercises that call for DBs, i will only post the weight of each DB; I will present the numbers as Lbs/reps**
so my entire body was sore from doing a lot of moving stuff the previous day, but i decided to go ahead with it anyway, since it would fit well with my school schedule if i began on this day.
(^^at this point in the workout i realized that i probably should have waited to start, as i was supposed to do three sets of each exercise, but couldn't do more than one, and couldn't even reach the amount of reps i was supposed to (15))
Back Extension:
BW/10
BW/10
Swiss Ball Crunch:
10/10
10/10
That was one hell of a workout. Coming from doing very high frequency and very low volume workouts for the past two years, I was not used to such high volume for each body part. Not being able to even complete the workout, i felt defeated. This is a big change to what i am used to, but it is definitely a much needed one.
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"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
**Note: if a rep is a "-", (i.e. 200/-), it means it was an attempted but failed 1 rep set**
Workout B1
Superset w/full rest-
BB Bench Press:
175/6
205/3 (i underestimated, so i just cranked out two extra reps)
185/6
220/1
155/12
BB Bent-Over Row:
175/6
205/3
185/6
220/-
155/11
I fet better that i was actually able to complete this workout, although this large drop in frequency does feel weird. Also, having 3 off days every week instead of 1 sucks, but i am enjoying the program so far and am looking forward to the rest of the workouts.
*The program called for Close-Grip Lat Pulldowns, but my gym lacks the triangle-shaped attachment where your palms face each other, like it says to use in the book. So instead i decided to do close grip pullups, since it's probably the closest.
__________________
"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
(^^once again i was unable to complete all the sets, and was one set short of each. However, I am getting more used to this, and i vow that this will be the last time i fall short)
Good Morning:
65/10
75/10
Incline Reverse Crunch:
BW/10
BW/10
Lunges, Split Squats, and Step-ups have officially been added to the "Things I Hate List". These are my first times ever doing them (i know, i know), and i think they hate me too. Oh well, you gotta do whatchu gotta do.
__________________
"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
nice squats. I agree with you, the squat workout is a bitch, after every time I did it I was sore for days.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
*The program says to do wide-grip seated cable rows, but i didnt have access to any cable equipment since i was home for the weekend and away from my school gym, so i did the next best thing.
I also forgot to mention that i end workouts A and C with pushups, face-pulls, and overhead shrugs, and i end workouts B and D with external rotation exercises.
__________________
"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
looking at your squat numbers, I bet your deads will go up FAST.
If I was a outside spectator, my money would be on you winning the 100 lb dead challenge. Too bad I'm playing
Good luck, It's on!
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
(^^i guess im just a wuss, but i didnt see how it was possible to do 6 more sets of 15 of those after those high rep squat sets. i didnt want to have to cut it short two weeks in a row but my legs were beat. but every week i will make sure i AT LEAST increase the weight and/or increase the reps/sets of both those exercises)
Back Extension:
BW+10/10 (+10)
BW+10/10 (+10)
Swiss Ball Crunch:
20/10 (+10)
25/10 (+15)
__________________
"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
Woah! How did I miss this one. I am going to lose my place as the godfather of NROL. Good to see you starting NROL. I see you are already pulling some pretty heavy weights. Good luck with the program.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
thanks for the kind words, mahler. im really enjoying this program so far. ive never looked forward to my workouts before as much as i am now.
and btw we all know you will always be the all-powerful king of new rules. i could totally see them publishing a 2nd edition with you in the pictures demonstrating all the exercises
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"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
Hm..where to begin.. Today i had a horribe workout. I wasn't feeling very into it from the start, like both a lack of motivation and lack of energy. I started feeling it before i even finished my warm up sets. Then in my second workset, after failing to repeat last week's 1RM set with the same weight, it just made me frustrated as well. I wasn't feeling up to par, but wanted to try to make myself do the whole workout anyway, so i forced the squats out of myself, with less than sufficient reps.
When i racked the bar after the last set of squats, i just felt like complete sh*t and decided to end it there. I just did the two sets of crunches on my way out the door. Great way to start of my last week of Strength 1, huh?
I dont really know what caused todays crappy workout. I did get enough sleep and enough food. If i had to guess, id say it was stress caused by midterms and girlfriend problems. Although last night i was very excited about todays workout and an attempt to get a new squat pr, and lately going to the gym seems to be one of the few things i really look forward to.
Oh well, i guess it happens to everyone at some time or another. Now i'm just hoping tomorrow ill be feeling better and that this will never happen again
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"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
and that concludes the final deadlift workout of Strength 1. ive been setting new prs every week, but then again, ive never religiously deadlifted before. im going to be doing Strength 2 next which calls for 4 rep sets instead of wave loading, so i wont be testing my 1 RM again for about a month or so. i hope to be close to my goal of deadlifting twice my body weight (178->356) by the end of strength 3 about 10 weeks from now
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"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
New Rules of Strength
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