NROL Strength I-Progress Log

[JTM]

Hi Gang,

My name's Jarrod (long time reader, occassional poster) and I have been doing NROL for the past 4-5 months or so. To date I have completed Break-in, Fat loss I and Hyp I and II. I am just about to start my first strength training program and really exctited about the gains I can potentially make. I have never tested my 1RM on any exercise so things could get interesting!

I start with workout A tonight after a 1.5 week break which should be intersting....haven't done squats in a while since Hyp II didn't call for them. Will be great to get back into things especially after the culinary disaster that is Easter.

My goal is to gain strength (obviously) but also gain as much muscle as possible without much fat. I am already carrying excess fat (probably at about 18-20%bf) but want to make the most of the strength program before cutting back.

Anyway, I will chart my progress just in case anyone is intersted. If you have any questions feel free to ask.

Happy lifting!

[tcoy777]

Welcome aboard.

I am starting Strength 1 on Monday so I will for sure be following your log. I too am a bit scared of the squats after not doing them since Hyp 1. I may do a few set this week to get my legs ready for them.

Good luck and keep us up to date on your progress!

[JTM]

Cheers tcoy, thanks for the welcome! Maybe you should start a log too? Would be interesting to see if we experience the same progress.


Here's the details of last nights workout:


NROL Strength I
Workout A

Warmup
-stretching and BW squats
- 1 set of 10 @ 110

Full Squat
6 @ 198 (previous best was 5 @ 198)
1 @ 220
6 @ 198
1 @ 242
10 @ 176 (previous best was 10@154)
16@ 132 (previous best was 15 @ 110)

Superset
Bulgarian Split Squat
15@10p
15@10p
15@10p

Step Up (knee hight)
15@10p
15@BW
15@BW

Back Extension
10@BW
10@BW

Crunch (I prefer to do crunches on the floor because the 44p weight I use as resistance hurts my neck while on the ball)
20@bw
20@bw

Man, what a killer workout. I must say I was pretty pleased with my squat numbers considering I had not done them in a few months. In fact I really think I could have thrown on another 20 pounds to my 1RM. I was completely surprised how easy I pushed up the 242. I have actually been slightly concerned with my squat/deadlift numbers as I felt they were lacking in comparison to my upper body but last nights workout has really given me some confidence. Really looking forward to the next A workout now.


The other nice thing I noted was that even though I was squatting more than I ever have, my back didn’t hurt one bit. The bar felt completely comfortable which I attribute to the awesome H2 program which has built up my muscles in that area.

Anyway, the superset of BSS’s and the Step Ups (with no rest!!!) ensured that I wont be walking properly for a good few days. I can’t remember the last time my legs felt so wrecked, but I love it.

Now I am really looking forward to hitting the bench in the next workout!

Cheers,

Jarrod

[tcoy777]

Jarrod.

Great workout. I am interested to see what I will be able to squat as well. I know I won't start with those numbers. Those are impressive.

I do have a log its in my signature line, the first link. It covers all my NROL workouts.

[JTM]

Thanks Tcoy! Sorry, didn’t see the log in your sig there. Nice work! Looks like everyone is seeing great results with NROL.

Had another good workout this past Friday. Here are the details:

28/03/2008

NROL Strength I
Workout B

Barbell Bench Press
6@176 (previous best 5@198 or 3@209)
1@220
6@198
1@242
12@154

Bent-over Row
6@176
1@220 (too heavy. Could not get full ROM)
6@187 (struggled. Probably back down a bit next time)
1@209 (more realistic 1RM)
12@132 (could have gone slightly heavier but it still hurt)

Close Grip Pull-up
6@BW (will pump out a couple more reps next time)
6@BW

Dumbbell Shoulder Press
*Not really sure on the exact weight. I normally just go by the number of plates!)
6@45 (each db)
6@45

Lower-body Russian Twist
13@BW
15@BW

Was again very happy with the results of the workout. Looks like the rest over Easter has really recouped my body. Luckily, I was nowhere near as sore as I was on the squat day thankfully. My legs are still tender 5 days on! Must be to do with the nice big breaks between exercises.

Looking forward to deadlifting tonight. I would really like to start upping the numbers on my lower body. As you can see, I can bench as much as I can squat! I know I have more in me with the squat though……the bench was absolutely 1RM.

Cheers!

[JTM]

Hi all,

Here are the results from last nights workout:

NROL
Strength I
Workout C

Deadlift
6@198 (previous best 6@198)
1@264 (previous best 3@253)
6@209
1@286
12@165
12@154 (was just too knackered!)

Superset
Romanian Deadlift
10@110
10@121
10@121

No Rest

Static Lunge
10@88
10@88
10@88

Straight Set
Good Morning
10@44
10@66

Incline Reverse Crunch
10@BW
11@BW

Was fairly happy with the workout as a whole. One thing that did come out of it was I think I night to concentrate on my deadlift form a little more. I could feel my lower back rounding on the 1RM attempts which either means I am going too heavy or I need to work on technique. I didnt really have too much trouble pulling it up nor did my back hurt at all, but want to avoid any risk of injury.

It was my first time doing romanian deadlifts and good mornings also. I went pretty conservative with the weights so I could get the form down. I will definitely be upping the weight next time around.

Have a good day!

[tcoy777]

JTM

Killer job on the workouts. I hope to get better at benches during Strength 1. I have never been good at them. The lower body days with no rest between exercises are going to be interesting for sure. I think the RDL and Static lunges will be easier then the BSS and Step ups.

How big of gains have you made since starting NROL. Like what where your numbers for bench,squat, DL before starting?

[JTM]

Hey Tcoy,

Thanks for the kind words!

I had not done weights for about 4 years before starting NROL no idea what my numbers would have been. I dug out my fat loss workouts just to give you an idea. I never did any 1 rep stuff before doing NROL so this is the best I can do. Keep in mind I had done a few months of body weight work (squats, pushups etc) as well as a few weeks doing complexes from an article Cosgrove had written for Men’s Health so I wasn’t completely fresh.

10/10/2007
Squat
10@132
Deadlift
10@120
Incline Dumbbell Bench Press
9@60(each)

I do remember however starting out about mid-way through 2007 and not being able to do 10 pushups or do squats without lifting my heels off the ground!

[JTM]

Here are the details of last night’s workout. Another good one!

02/04/2008
NROL
Strength I
Workout D

Chin-Up
6@BW
3@BW+20p
6@BW
2@BW+40p

*Obviously underestimated my IRM. However, I don’t think I can use the next dumbbell in the rack so reps of two will have to suffice for now. (I sit the dumbbell between my ankles)

Military Press
6@121 (previous best 6@110)
3@143 (previous best 3@132)
6@132
1@154

*Very pleased with the result of this exercise. Obviously I underestimated my first attempt at 1RM. Hopefully the extra reps did not fatigue my muscles enough to affect the second attempt. Luckily there are long rest breaks!

Dumbbell bench press (Incline-was so used to doing it this way I just launched straight in!)
8@60 (each)-previous best 7@60
6@70

Wide Grip Barbell Row (my gym does not have enough weights on the cable row machine)
8@165
8@165

*no doubt numbers would be less on a row machine but unfortunately nothing I can do about that! This one hurt though….

Lower Body Russian Twist
30@BW
30@BW
20 crunches straight after last set.

*Will definitely have to add resistance to this one next time either by putting my hands by my side or popping a medicine ball between he legs.

Needless to say I was pretty stoked about another great workout. I never though I would be making the gains I am. No doubt that my numbers will slow down now that I am getting into round two.

Cheers!

[tcoy777]

Congrats.. Keep up the good work.

[JTM]

Hi all, back again. I have been pretty slack with the log, but not with the workouts. Here are a few updates for you.

NROL Strength I
Workout A (x2)

Full Squat
6 @ 198 (previous best was 5 @ 198)
1 @ 264 (+22p)
6 @ 220 (+22p)
1 @ 275 (+11p)
10 @ 176 (same as last time)
18@ 132 (+2 reps)

Superset
Bulgarian Split Squat
15@10p
15@10p
15@10p

Step Up (knee hight)
15@10p
15@BW
15@BW

Back Extension
10@BW
12@BW

Crunch (I prefer to do crunches on the floor because the 44p weight I use as resistance hurts my neck while on the ball)
20@bw
25@bw
Seeing great gains in strength on this one. Not sure it’s whether I wasn’t pushing myself hard enough originally or whether the old CNS is starting to develop. Either way I am liking it.
This one hurt nowhere near as bad as the first one. I stayed the same weight on the superset because that’s what absolutely killed me last time. Not as much though this time around.

[JTM]

Hi all, back again. I have been pretty slack with the log, but not with the workouts. Here are a few updates for you.

NROL Strength I
Workout A (x2)

Full Squat
6 @ 198 (previous best was 5 @ 198)
1 @ 264 (+22p)
6 @ 220 (+22p)
1 @ 275 (+11p)
10 @ 176 (same as last time)
18@ 132 (+2 reps)

Superset
Bulgarian Split Squat
15@10p
15@10p
15@10p

Step Up (knee hight)
15@10p
15@BW
15@BW

Back Extension
10@BW
12@BW

Crunch (I prefer to do crunches on the floor because the 44p weight I use as resistance hurts my neck while on the ball)
20@bw
25@bw
Seeing great gains in strength on this one. Not sure it’s whether I wasn’t pushing myself hard enough originally or whether the old CNS is starting to develop. Either way I am liking it.
This one hurt nowhere near as bad as the first one. I stayed the same weight on the superset because that’s what absolutely killed me last time. Not as much though this time around.

[JTM]

NROL Strength I
Workout B (x2)

Barbell Bench Press
6@198 (+22p)
Fail@242*
5@198
1@231
12@165 (+11p)
*I didn’t mention this the first time I blogged this workout but I had a spotter for the big lifts and whilst he assured me (he is a personal trainer) that he wasn’t effecting the bar, I am sure it must have assisted me somehow thus seeing a fail this time around. Can’t say I was too please with myself but I will get there next time.

Bent-over Row
6@187 (+11p)
1@209 (-11p but much better form)
6@192.5 (+5.5p)
1@220 (excellent form)
12@154 (+22p. That hurt)

Close Grip Pull-up
6@BW
7@BW (+1rep)

Dumbbell Shoulder Press
*Not really sure on the exact weight. I normally just go by the number of plates!)
7@45 (+1rep)
9@45 (+2rep)

Lower-body Russian Twist
15@BW
15@BW

Also did some interval running on the treadmill. Trying to stimulate a bit of fat loss.
All in all I was pretty happy. Not so much with the bench numbers but I guess I know for sure it was me that was lifting it. Very pleased with my form and weight on the rows however, they felt great.

[JTM]

NROL
Strength I
Workout C (x2)

Deadlift
6@209 (+11p)
1@264 (same as last week but with excellent form)
6@220 (+11p)
1@286 (Same as last week but with excellent form)
10@176
14@154 (+2 reps)

Superset
Romanian Deadlift
10@143 (+22p)
10@143
10@143

No Rest

Static Lunge
10@110 (+22p)
10@110
10@110

Straight Set
Good Morning
10@66
10@110 (+22p)

Incline Reverse Crunch
11@BW
12@BW

Pleased with this one again as a whole. The superset in the middle was absolute death. Very pleased with my deadlift form compared to last time. Next workout I am aiming for the 300p deadlift

[JTM]

02/04/2008
NROL
Strength I
Workout D (x2)

Chin-Up
6@BW+10p (+10)p
1@BW+45p
6@BW+15p (+5p)
1@BW+45p
13@70p (lat pulldown machine)


*Extremely happy with these. I have been wanting to get better at chin-ups so I just decided to go for it.


Military Press
6@132 +11p
1@154 (equal 1RM)
5@143
1@165 (+11p)
12@110

*Very pleased with the result of this exercise. Just keep getting stronger and stronger (and hopefully more muscular!)

Dumbbell bench press
8@70 (each)
6@85 (each-with a spotter)

Wide Grip Barbell Row (my gym does not have enough weights on the cable row machine)
8@176 (+11p)
8@176

Lower Body Russian Twist
30@BW
30@BW
+30 crunches straight after each set.

Felt great doing this workout even though I was starting to get a cold. Very pleased with the numbers too.

[JTM]

Just in case you have been following the blog, I have done a whole head of updates in the post above

NROL Strength I
Workout A (x2)

Full Squat
6 @ 220 (+22 p)
1 @ 275 (+11p)
5 @ 242
1 @ 286 (+11p)
12 @ 176 (+2 reps)
20@ 132 (+2 reps)

I need to work on my squat depth It is a little inconstant. I didn’t feel I got low enough on the second 1RM attempt so will continue with that weight until I am comfortable I got low enough.

Superset
Bulgarian Split Squat
15@15p (+5p)
15@15p
15@15p

Step Up (knee height)
15@10p
15@10p (+10p)
15@10p

Back Extension
12@BW (+2 rep)
12@BW

Crunch (I prefer to do crunches on the floor because the 44p weight I use as resistance hurts my neck while on the ball)
25@bw
25@bw

Happy with this workout generally. As mentioned I am going to work on my squat depth before upping the numbers. I am sure the lower I go the harder it will be to get up.

[Brentv]

You're very strong and making good increases. Do find the right squat depth. Big numbers are fun, but the deeper squat will work the muscles harder. Nice workouts.

Brent

[tcoy777]

Great job JTM. Your seeing constant increases, thats awesome.