Do they even lift? NomZ and Rhadam train to compete with SNS!

[NomZ]

Deload Week


FASTED
Pre
9g SNS Citrulline Malate
1cap SNS Bulbine


Post
2caps Joint Fixx


Rower


CG Pause Bench
45x30
95x10
135x10
185x5 reverse grip
135x10
135x10
135x10


Power Snatch
95x3
135x2
135x2


Hyper
BWx20
+30x3x30


Seated Cable Row
160x12
160x12


Snatch DL
215x7
215x7
215x7


Snatch High Pull
215x3
215x2


Just messing around. Left hip pretty torn up still, looking forward to soft tissue work tomorrow.

[Sean1332]

Subbed. Nice log

[NomZ]

Subbed. Nice log

Thanks for dropping in, awfully lonely in here.

Deload Week
189lbs dry


Pre
9g SNS Citrulline Malatew
1 scoop FXT


2caps Joint Fixx


Rower


Oly SQ
45x3x10
135x3x10


Hang Snatch catch in full snatch
45x3x3
95x2x3
115x3x3


Clean DL
135x5
225x5
315x3x3


Chest Supported Row
90x4x15


Shoulder Prehab


I was making fun of crossfit and training partner told me I cannot do muscleups...challenge accepted.


Muscleups
BWx3


DB Spider Curl
35x15
27.5x12
27.5x15
27.5x13

[rob112]

Lol muscle ups are hard as **** though. I'm not a crossfitter though

Sent from my iPhone using Am.com

[NomZ]

Lol muscle ups are hard as **** though. I'm not a crossfitter though

Sent from my iPhone using Am.com

Lol neither am I!

They aren't so bad, a strict muscle up though...that's hard.

[rob112]

Lol neither am I!

They aren't so bad, a strict muscle up though...that's hard.

Some guys get them in slow mo too. Crazy stuff.

Are you doing a specific training method right now? Just curious

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[NomZ]

Some guys get them in slow mo too. Crazy stuff.

Are you doing a specific training method right now? Just curious

Sent from my iPhone using Am.com

Just training for PL, starting another volume phase monday, the same program as I ran the 3 weeks before this deload.

Will peak for Jan 12 that is my next raw meet as a 198.

[rob112]

Just training for PL, starting another volume phase monday, the same program as I ran the 3 weeks before this deload.

Will peak for Jan 12 that is my next raw meet as a 198.

Ah gotcha. Was curious as I started basing my workouts around the conjugate method template, but with slightly altered in assistance work and schedule. It is fun and exhausting.

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[NomZ]

Ah gotcha. Was curious as I started basing my workouts around the conjugate method template, but with slightly altered in assistance work and schedule. It is fun and exhausting.

Sent from my iPhone using Am.com

Ya, I feel like I still have a lot to gain using linear progression before going conjugate.

Deload Week, new program Monday.


Fasted
1 scoop FXT
9g SNS Citrulline Malate


Low Bar SQ
45x3x10
135x2x5
225x2x3
275x1
+suit bottoms
315x3
+belt
365x3
405x3


Easy, but awkward. Reached depth on 405, 365 wasn't enough weight. This is my deload week, so I didn't go heavy.


Snatch
40kgx5x3


CG Paused Bench
95x20
135x3x10


Pullups
BWx25
BWx20
BWx5


Messing around with pullups, easy 25 before I ran out of breath.

[rob112]

NomZ, you are much stronger than me. I just like the main lift changing and using ME, DE. I literally only been using for a few weeks.

I have tried 5/3/1 once and got pissed when my progressions were off where my reps didn't match the...I guess prediction of rep maxes in different rep ranges. I will probably try it again in the future.

Anyway, keep up the solid work my man.

Sent from my iPhone using Am.com

[Sean1332]

What's the new program? Hope you don't mind me pickin your brain here on out! I've taken up an interest in competing someday.

[NomZ]

NomZ, you are much stronger than me. I just like the main lift changing and using ME, DE. I literally only been using for a few weeks.

I have tried 5/3/1 once and got pissed when my progressions were off where my reps didn't match the...I guess prediction of rep maxes in different rep ranges. I will probably try it again in the future.

Anyway, keep up the solid work my man.

Sent from my iPhone using Am.com

I do to like the constant change of main lifts, when I do my own programming, it's usually has more variety in it.

5/3/1 was one of my first programs, added nearly 100lbs to my deadlift, I liked it. You mean getting higher reps than predicted on the final work set? If so, that's normal, as the final set is supposed to be as many reps as possible, but at least 5, 3, or 1.

Thanks man, appreciate it.

[NomZ]

What's the new program? Hope you don't mind me pickin your brain here on out! I've taken up an interest in competing someday.

High volume, it's a repeat of the past 3 weeks that I did, just with higher working weight.5 days week, high volume. I can post the write-up if you want.

[Sean1332]

That's okay man. I'll be following along and I'll browse around the last few weeks in your log a lil more. Interested to see your results at your next meet. Are you allowed wraps and belt for your raw meet?

[NomZ]

That's okay man. I'll be following along and I'll browse around the last few weeks in your log a lil more. Interested to see your results at your next meet. Are you allowed wraps and belt for your raw meet?

Depends on the federation, UPSA has a "Classic" division which allows knee wraps.

Belt, wrist wraps, neoprene knee sleeves are legal in most all feds.

[NomZ]

Restart 3 week volume at higher weight.
Fasted
1 scoop FXT
9g SNS Citrulline Malate


2caps Joint Fixx


Rower


Low Bar SQ
45x2x10
135x2x5
225x2x3
275x1
+belt
315x1
350x3
350x3
350x3
350x3
350x3
350x3


Power Snatch
45x3x3
95x2x2
135x2
135x2
135x2
135x2
135x2
135x2


Snatch Pull
225x2
225x3
225x3
225x3
225x3


BTN Press
135x4x6


RDL Row
135x5
195x5
195x5
195x5

[NomZ]

Fasted 189lbs
Coffee
9g SNS Citrulline Malate


2caps Joint Fixx


Rower


CG Pause Bench
45x30
135x5
185x3
205x3
205x3
205x3
205x3
205x3
205x3


Clean DL
225x3
225x3
315x3
365x3
+belt
365x3
365x3
365x3
365x3


OH SQ
45x2x10
135x5


Left hip bothering me, not worth it.


RC Prehab (T and W's)


DB Curl
45x15
35x15
30x15

[NomZ]

189.5lbs
Coffee Pre
9g SNS Citrulline Malate
1 scoop Stim Free Focus XT


2caps Joint Fixx


Rower


Oly SQ
45x3x10
135x2x5
225x2x3
275x5
+belt
315x5x5


Light Power Snatch
45x3
95x3
115x3
125x6x2


Standing OHP
45x20
95x10
115x3x10
45x30
45x20


RDL
135x8
230x3x5


Started oly squats light again this training cycle as I want to improve my form, same with snatch, standing OHP and RDLs. Got hella pumped though from the higher reps.

[NomZ]

Coffee Pre
9g SNS Citrulline Malate
1scoop Stim Free Focus XT


2caps Joint Fixx
3g Cissus XT


Rower


Sumo DL
135x10
225x3
225x3
315x3
+belt
405x1
455x3
455x3
455x3
455x3
455x3
455x3


BTN Snatch Press
45x20
95x6
115x6
115x6
115x6
115x6


Chest Supported Row
45x20
90x15
145x5
145x5
145x5
90x15
45x20


DB Spider Curl
27.5x15
27.5x12 + 5 + 3


First time pulling sumo off the floor in a month, flew through the x6x3 in terms of rest time. Should be good for 475x7x3 next week or there about.

[NomZ]

Fasted 190.6lbs
1 scoop Focus XT
9g SNS Citrulline Malate


2caps Joint Fixx
3g Cissus XT


CG Bench
45x20
45x20
135x5
135x5
185x3
225x1
+4 board
255x1
+bench shirt
255x3
+3 board
255x1
+2 board
255x1
275x0
275x0


The shirt is too big, not getting much of anything out of it. Raw CG press is 255+ with a pause and I couldn't even touchngo 275 to 2 boards, just throwing me off.


Low Bar SQ
45x3x10
135x3x5
225x2x3
275x1
+suit straps down
315x3
+belt
365x3
405x3
445x1
+straps up
475x1
475x1


Bottoms fit very well, straps are too long and need to be shortened a bit. I can get the straps up with no assistance = too long. 475 was awkward but very fast.


Power Snatch
45x3x3
135x2
145x10x1


Pullup
BWx25




Interesting first day in gear, I hate the shirt, even a size or 2 big and it would knock the air out of me on the descent. Got some awesome delt/tri bruising though.


Suit is much better, it still threw me out of the groove but at least I can get weight out of it. More so once I learn the gear and get the straps tailored.