NomZ Totals 1500+

[NomZ]

Getting somewhere. That's good 5x5 weight. You're sneaking up on being push/pull ready.

This training cycle is based off projected maxes of 500/285/650 lol, god help me if I can keep up.Running it till I die out, then deload and reset.


Bench Day

Competition Bench paused thumb off smooth
210x5x5

3brd Close Grip Bench 1" inch off smooth
195x6
195x8
195x8

Pendlay Row
145x4x5
145x7

Neutral DB Incline Bench/Chest Supported Row
45'sx18/45'sx15
45'sx18/45'sx15
45'sx18/45'sx12

Pushups/Hanging Scap Retrationg
3 sets each

Occluded Tris/Bis

 

[Hyde]

Daaaamn, Daniel...

 

[joh408]

Did you get into that meet? It was full when I tried a few weeks ago

 

[NomZ]

Daaaamn, Daniel...

lol I get the reference, but not quite the point.

Did you get into that meet? It was full when I tried a few weeks ago

Indeed, meet director is my training parter... Are you on the wait list? If so, I can see where you're at...

 

[joh408]

Oh lol... I didn't get on the wait list when I saw it was full. I think a few crew members are doing a meet in October so I'll probably hit that one

 

[NomZ]

Oh lol... I didn't get on the wait list when I saw it was full. I think a few crew members are doing a meet in October so I'll probably hit that one

Might have to help, lol. Spartan Open should happen in October like usual too.

 

[Hyde]

lol I get the reference, but not quite the point.


Indeed, meet director is my training parter... Are you on the wait list? If so, I can see where you're at...

Your projected maxes. My buddy is actually in line for those numbers or better in a couple weeks at the Chi Fit Expo and he's only 190 but they still seem pretty impressive at 181 to me.

Also, his name really IS Daniel now that I think about it

 

[NomZ]

Your projected maxes. My buddy is actually in line for those numbers or better in a couple weeks at the Chi Fit Expo and he's only 190 but they still seem pretty impressive at 181 to me.

Also, his name really IS Daniel now that I think about it

Lol gotcha, the squat and bench are still under my best maxes, but I'll be happy to get those.

Lol yes that's impressive for 181 in my mind too.

 

[NomZ]

Squat Day at Boss Barbell with my chiro.

Lowbar Squat
+belted
363x5x5

Highbar Pause Squat
+beltess 3/2/2 tempo
275x5x3

SS Yoke Bar Goodmorning
165x3x6

SLDL
+beltless 1/1/3 tempo
220x3x8

GHR/Hanging Leg Raise

Decent squat session, felt better than last week's 345x5x5 with 18lbs more, also wasn't hot as balls.

 

[NomZ]

Upper Accessory Day

Light Farmer/KB BU Carries

Neutral DB Flat Bench
65'sx18
75'sx3x12

Axle OHP
105x10
105x8
105x8

Seated DB OHP/Pullup
45'sx12/BWx8
45'sx12/BWx8
45'sx10/BWx8

Supported Unilateral Row
65x12
60x12
50x12

DB Shrug/DB Lateral Raise
75'sx20/15'sx15
65'sx20/15'sx12
60'sx18/15'sx12

 

[NomZ]

Squat Day Getting Back on Schedule

Lowbar Squat
+belted
375x4x5

Highbar Tempo Pause Squat
+beltless 3/1/2 tempo
285x4x3

SSB GM
155x3x6

DB RDL/Leg Press
70'sx10
105'sx3x8/2ppsx3x12

Calves/Hanging Leg Raises

 

[NomZ]

Bench Day

Pause Bench
+thumb space off smooth
220x5x5

3brd Close Grip Bench
200x6 feet-up
200x8
200x8

Pendlay Row
155x5x5

Neutral DB Bench/Band Flies
45'sx25/MBx25
45'sx20/MBx20
45'sx18/MBx18

Hanging Scap Retraction/Tri OH Ext
3 sets each high reps

 

[NomZ]

Did Upper Accessory on Thursday, nothing special.


Deadlift Day Today

Sumo Deadlift
475x3x5 belted

Conventional Deadlift
+beltless
315x6
315x6
Sean1332 stance
315x10

Leg Press
+200x3x15

Banded Hip Thrust
strong band 3x15

GHR Sit-Ups

 

[NomZ]

Squat Day

Lowbar Squat
+belted
385x4x4 8RPE

Highbar Squat
295x2x3 beltless 3/1/2
295x3 belted 3/1/2

SSB GM
135x6
155x6
155x6

BSS
+opposite hand loaded
45x10
35x3x12

DB RDL
75'sx15
105'sx3x8

Calves

Best squat day in a year, lol.

 

[Hyde]

Looking good brother!

 

[NomZ]

Looking good brother!

Thanks, finally starting to feel it too!


Bench Day

Pause Bench
+thumb space off smooth
225x4x4
225x6 AMRAP

Feet-up CGBP
+pause onto pins 1" off chest
185x3x6

Cable Row
x15,12,10,10

Flat DB Bench/Flat DB Fly
65'sx15/20'sx10
75'sx12/20'sx10
85'sx8/20'sx10

Supinated Cable Row/Standing KB BU OHP
x3x12/25x3x8

Tris/Abs

 

[NomZ]

Deadlift Day

Sumo Deadlift
+belt & straps
495x3x5
495x8 plus set

https://www.instagram.com/p/BHBBwNsB2Gn/?taken-by=zach_trahan

Beltess/Strapless Conventional Deadlift
+Sean1332 stance
315x8
315x8
315x10

Leg Press
245x3x15

Neutral Chins
BWx3x8

Strap decided to tear on third set, pretty good for ****ty canvas straps I taped together in the islands 3 or so years ago.

 

[NomZ]

Standing Barbell OHP
110x3x8

CG Incline DB Bench
60x4x12

WG Pullup
BWx4x8

DB Row w/ Standing DB OHP
75x15,105x8,8 30x3x12

Bis/Tris

 

[NomZ]

Metcon kinda day

Muscle Clean + Front Squat
70kg x3x1+5

BSS + Hanging Leg Raise + RDL from floor
35x3x12 + BWx3x8 + 254x3x4

Farmer Walk
165x80'
165x3x100'

Forearm Roller
10lbs up and down x3 sets

 

[NomZ]

Squat Day

Competition Squat
+belted
405x4x3

Highbar Squat
+belted 3/1/2 tempo
295x3x3

SSB GM
+beltless
155x3x6

BSS
+DB in opposite hand
40x10,9,10

Hyper/Calves
35'sx3x10/3 sets

 

[NomZ]

Bench Day

Pause Bench
+thumb off smooth
235x4x3
225x8 TnG AMRAP

2Brd Close Grip Bench
+TnG w/ bench blokz
190x3x8

Pendlay Row
165x5x5

CG DB Incline Bench
50'sx20
70'sx2x8
Cut it short, teres major feeling strained

Tris/Bis

 

[Hyde]

Stay healthy as you can - you are coming back strong man!

 

[NomZ]

Home pc died, and don't want to forum on work pc, so haven't been posting.

 

[NomZ]

Nothing super notable, just staying on track till August 6th, PT in knee seems to be helping.

Squatted 420x3x3
Bench 245x3x3
Deadlift 520x3x3, and a set of 8 with straps.

535x3x3 Deads tomorrow and 535 AMRAP probably.