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.
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!
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!
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!
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.
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?
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!
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!
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.
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.
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.
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
*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.
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.
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.
Hi Guys,
Sorry for the lack of updates. I keep my workout sheets at the gym so I don’t forget them. I have them with me now so here is a nice little update……sort of…..
NROL Strength 1
Workout B (x3) Barbell Bench Press
5@198 (-1rep)**
1@231
6@198
Fail@242 (Damn!!)
10@176
**Didn’t really feel it with is this workout. The weights felt ridiculously heavy even though I made up for it in subsequent sets. Most importantly however, I got a vicious exertion headache after my first set of bench. This plays out a little later in the week.
Dumbbell Shoulder Press
6@60p (+15p but fewer reps)
6@60p
Lower-body Russian Twist
15@BW
15@BW
+ set of crunches after each set.
Was pretty happy with the workout overall. I am still nasty at myself for missing the 242p bench attempt. Next time it will happen. Felt pretty strong on the other exercises though.
Exertion headache definitely worrying though.
Cheers!
NROL
Strength 1
Workout C (x3)
Still trying to get over a cold on this one plus I had been out drinking for a friend’s farewell. Felt pretty run down so couldn’t complete the whole workout. Plus I forgot my workout sheet so I had to guess where I was at! Here is what I managed to do:
*not confident my form was spot on but I got it up ok.
Superset Romanian Deadlift
10@165 (+22p)
6@165
No Rest
Static Lunge
10@110
10@110
Absolutely bereft on energy after this superset. My grip just gave out on the RD’s….probably to do with the fact I have upped in significantly in the last 2 workouts.
Straight Set
Good Morning
10@110
10@110
Happy enough with this workout considering my energy levels. It’s amazing what the mind can do with the lifts…I increased a bit on a few exercises and pulled through ok but probably would not have done so If I had my workout sheet handy to go off.
Must say I was pretty stoked with the 308 deadlift. It’s onwards and upwards from here.
As mentioned in my previous log re workout B (x3), I managed to get a huge exertion headache while doing my bench press. This didnt appear to bother me the next wokout however on my first set of chin-ups on my workout D I got extreme pain on the left side of my head which left me pretty much out for the count for about 10 mins!
As stubborn as I am I didnt feel it was safe to continue so I boycotted the workout. I sepnt some time doing some research as to what it was and the cause etc and luckily I found it was pretty common and has actually be termed "bodybuilders headache".
It is most commonly caused by the increased tighness in the muscles in and at the base of the neck which puts pressure on the neves running up the brain. Hence when you exert youself, the muscles tense and a pinful headache ensues. The tension in the neck is a result of a buildup over time which is why I am only experiening them now after a good 7-8 kmonths of lifting. Apparently it can happen to pro atheletes and beginners alike.
Anyway, I made a couple of appointments which a chiro who confirmed that the muscles in my neck were as tight as guitar strings and a few deep tissue massages laetr and some neck adjustemnts I was good to go. I still took it easy for a week just to let it recover and to avoid re-doing it.
Just thought I would throw that in just in case someone else has the same issue.
First workout back after my exertion headache episode and needless to say I was pretty tentative at the start. My headaches showed minute signs of coming back but I made sure my neck was stretched appropriately and as the workout went on it got better and better. So did my lifts!
Was hesitant to go hard right off the bat but managed to pull some good numbers and another couple of PR’s.
Military Press
6@132
1@165 (equal 1RM)
5@143
1@176 (+11p)
12@110
*Was pretty tentative at the start but happy with the results. My 1RM’s keep improving just cant seem to up the weight on the 6 and 12 rep sets. 12@110 at the end is death.
Dumbbell bench press
3@85p (-3reps just goes to show how much an influence a spotter makes!)
10@70p
8@70p
*Because of my dismal effort on the first set, I made up for it with another one with a lighter weight. Pretty confident that the second two sets were PR’s rep wise but don’t have my old sheets to confirm.
Wide Grip Barbell Row (my gym does not have enough weights on the cable row machine)
8@187 (+11p)
8@187
Lower Body Russian Twist
30@BW
30@BW
+30 crunches straight after each set.
Very pleased with the workout, particularly with the PR’s but more importantly with my headaches. Looks like a good massage and a good warm-up strategy has fixed the problem.
Cheers!
NROL
Strength 1
Workout A (x4)
Last workout of the series. Here’s how it went: Full Squat
6 @ 220
2 @ 264
5 @ 242
1 @ 286
12 @ 187 (+11p)
16@ 154
While I didn’t hit any PR’s per se, I was very conscious of my squat depth and may sure it was low enough (at least parallel) and consistent. I was definitely happy with my form this time around even though I didn’t up the weights so much.
Superset Bulgarian Split Squat
15@15p
15@15p
15@15p
Step Up (knee height)
15@15p (+5p)
15@15p
15@15p
If I never have to do that again I will be a happy man. My legs are still killing me.
Back Extension
12@BW
15@BW (+3reps)
Crunch (I prefer to do crunches on the floor because the 44p weight I use as resistance hurts my neck while on the ball)
15@bw+22p
15@bw+22p
This one took it out of me….it’s amaxing what difference 5 pounds can make on that middle superset. I had to rest just a bit between sets….it was an absolute killer but I felt great afterwards.
Cheers!
Barbell Bench Press
6@198
1@242 (+11p)
6@198 (1st time completing 2 sets of 6)
Fail@253
11@176 (+1rep)
Finally pushed up the 242 on my own! There was no way I was going to fail a third time…….Nearly managed the 253p lift as well but need to work through the sticking point in the middle.
My elbows were aching all weekend after this one!
Bent-over Row
6@198 (+5.5p)
3@220 (+2reps)
6@209 (+11p)
1@242 (+22p)
12@176 (+11p. That really hurt)
No idea where all the strength came from on this one. I just seem to be able to belt them out. Although my second 1RM attempt could have had better form the rest were tops.
Close Grip Pull-up
6@BW+15p
6@BW+15p
Dumbbell Shoulder Press
6@60p
6@60p
Lower-body Russian Twist
15@BW
15@BW
+ set of crunches after each set.
Extremely happy with the results of this workout. Finally hit the bench press plateau seemed to gain stupid amounts of strength in my row. Looks like the week off for the headache did me good!
NROL Strength I Workout C (x4) Deadlift
6@220
1@ 308
6@242 (+22p)
1@330 (+22p)
10@209 (+22p)
15@176 (+22p)
Wow, what a difference a couple of inches makes! I decided to use the larger weights this time around which raises the bar a couple more inches. What a difference. Even at 330p I can feel a heap of room for improvement because of it. Also, I decided to change my form by setting the bar down after each rep. Awesome. The other weights I used to use placed the bar just above the tongue on my shoe. ………400p here I come.
Superset Romanian Deadlift
10@154 10@154
10@165
Much better than my last effort. I didn’t lift any heavier but much more volume.
No Rest
Static Lunge
10@88
10@110
10@110
I don’t think I will ever get used to that superset.
Superset
Good Morning
10@121 (+11p)
10@121
Incline Reverse Crunch
12@BW (+2reps)
12@BW
Another pleasing result. I am really feeling it today though. Would kill for a nice remedial massage but looks like a bath will have to suffice.
I have my last strength workout tonight. What a great program this is.
Cheers!
NROL Strength I Workout D (x4) Chin-Up
6@BW+20p
1@BW+55p
6@BW+20p
1@BW+55p
12@80p (+5p) (lat pulldown machine)
I stupidly realized I have been mis-reporting my weights. The dumbbell I believed to be 60p is in fact 55p. This is a really tough exercise for me and takes all my strength. No chance I could have upped the weights.
*I forgot my worksheet again and had to go off memory. Clearly overestimated my 1RM and failed on both accounts. At least I correctly guessed my 1RM (which I thought at the time was too light).
Dumbbell bench press
12@70p
12@70p
unfortunately the dumbbells at my gym increase by 15p each jump. These two sets were by no means easy but I think I will stick with the 85’s next time and see how I go.
Wide Grip Barbell Row (my gym does not have enough weights on the cable row machine)
8@209 (+22p but not the best form)
8@198 less weight but much better form.
Not time for abs today, got there later than usually and gym was about to close.
And that’s me done! I will post a compare from start to finish to see what sort of gains this program enabled me to achieve.
Military Press
6@121....................6@143
1@154....................1@176
12@110..................12@110 (what a good guess from the start :P)
What a wonderful program this is. Very pleased with the progress I have made and I certainly would not have predicted it from the start. I am particularly happy with the deadlift and squat progress as I was concerned that my lower half strength was not proportionate to my upper body strength. I plan to work these lifts even more in the coming months and I believe I have quite a bit more to give.
I think my upper body progress will be much slower from now on. My bench numbers only increased marginally (the numbers above aren’t really indicative as I underestimated the first workout around) but it wont stop me working towards a 300 bench!
Just in case anyone is reading this, I highly recommend NROL and its training programs. I have lifted in the past and I have not experienced gains quite like this. The variety of workouts keeps every gym visit fresh and exciting. Go and do yourself a favour!
As for my next move, I am going to start up on Chad Waterbury’s ABBH II program. The reason being is that I want to gain as much as I can in the coming 1.5 months before I head overseas in which time I can strip off some fat…..and as they say the best program is the one you are not on so considering I have just come from NROL Hyp II recently I thought I would give Mr. Waterbury a go. Then it’s back to NROL.
I will continue charting my workouts in this log.
Cheers!
NROL Strength I-Progress Log
Linear Mode
