[NomZ]

I may have missed this, but why kg plates?

If you watch the vid, you'll see it's kilo bumper plates I'm using at an athletic training gym.

Going back to my old gym soon since I'm on vacation right now.

[Sean1332]

I noticed, was just curious.

[NomZ]

I noticed, was just curious.

Buddy's gym where he is a strength and conditioning coach.

Last heavy day before the meet.


Bike Warmup


CG Pause Bench
20x20
40x10
60x5
80x3
100x1
110x1
123x1 (271lbs) PR
+super close grip
80x2x10


Low Bar SQ
20x3x10
70x2x5
120x2x2
+belt
140x1
160x1
180x1
200x1 (441lbs)


Not going heavier bc of hip, needs to be healthy for Saturday.


GHR...Unilateral Leg Ext
BWx3x10...70x3x15


DB Shrug
90lbs per hand x3x20


Monster MiniBand Walks
High squat position, walk with lateral band tension, x4x10yds




IO recommended I try Red Heat, 5% capsicum, never again.

[NomZ]

Bike Warmup


Power Snatch
20x3x3
40x2x2
60x1
70x1
75x1 (165lbs) PR
80x2x0 (167lbs)


Launched 80kg to forehead height twice, just lack the confidence to get under it. Power is more than there.


Unsupported Hyper Row
20x3x10
+cheat
20x2x20


Deficit Snatch DL 4"
60x7
100x3x3 (220lbs)


BTN Snatch Press
20x20
40x10
50x10
60x2


Hyper...Abs
BWx3x20...x3x20

Shoulder Prehab


DB Curl
35lbsx13
35x12
30x12
25x11

[NomZ]

I'll post a full writeup tomorrow.


Squat and bench were both PRs, though I felt I had more in me on both.


Deadlift I screwed my first attempt, rolled forward onto my toes and then went full potato on the bar. 2nd attempt was playing it safe, 3rd attempt was all out. Disappointing getting no lift on 3rd.


1290 total @ 198, 1340 had I gotten my 3rd deadlift.

[rob112]

Benches looked easy for ya this time man! Looks like you lost balance a little on that first dead and your face made a "god dammit" look lol. Awesome stuff man. You do look tall as **** in the vids too lol.

Sent from my iPhone using Am.com

[MIGUEL1J]

Keep going hard nomz

[NomZ]

Thanks Miguel, that's the plan! Next meet is 3 months away.

Benches looked easy for ya this time man! Looks like you lost balance a little on that first dead and your face made a "god dammit" look lol. Awesome stuff man. You do look tall as **** in the vids too lol.

Sent from my iPhone using Am.com

Hell ya it did, felt great not to utterly fail benching.

Exactly what happened as you can read below.

Thanks. Lol, some people say I'm 6'2", other 6'0", I dunno lol.





First competition at 198.


Squat
192.5 (424lbs) Good lift, got out of the groove a little but came up easy.


202.5 (446lbs) Good lift, easier than attempt 1.


210 (463lbs) PR Good lift, training and competition PR. Came up even easier than attempt 2. Felt I had 20lbs more in me.


Bench
107.5 (237lbs) Good lift, easy and smooth.


115 (253lbs) Good lift, easy and smooth. Competition PR.


125 (276lbs) Good lift, competition and training PR. Felt I had 10lbs more in me.


Deadlift
245 (540lbs) (x) No lift, somehow came up onto my toes, then proceded to derp. I believe the problem lied in warming up on a crap bar, then jumping to the Okie deadlift bar, which seemed longer. If I place my feet too wide, explains the loss of balance and falling forward. Pissed I wasted an attempt here.


250 (550lbs) Good lift, came up easy as it should.


273 (x) (602lbs) Isaku (the mod) convinced me to make this jump to get the state record and go for broke. Would have paid off if I didn't come forward onto my toes again. Fought hard to maintain lockout, both calves cramped up hard, but failed. Next time




Won 198 class, 40lb total PR, 90lb had I gotten my last deadlift.

[kingjameskjf]

Absolutely awesome results! Like I said before, you were sooooo close to that PR, it almost looked like you had it. Very impressive and GJ on the PR's!

[Mack411]

late but subbed!

[NomZ]

Thanks James, I was pretty pleased/upset with that close 602, too close!

late but subbed!

Welcome.

2 scoops Genomyx Origin


Rower Warmup


Snatch DL
135x10
225x5
225x6
225x5


Clean DL
315x3x5


Pocket Snatch
45x3x3
95x4x3


Chest Supported Row
x20
45x20
90x3x15


Facepull...Donkey Calve Raise
30x3x30...300x4x10 DC style


Dat pump from Origin/high reps. Origin's flavor, Cherry Bomb, is pretty bomb as well; one of the better tasting pre-wo's I've tried. Nails the cherry flavor with a little bit of tart cherry finish, without coming off too chemically.


Training priorities right now are to mend my left hip flexor/adductors, decrease inflammation in left elbow, increase upper back strength in static extension, and train beltless (more core rigidity needed) on lighter stuff for a while. Get in gear 1x weekly.

[NomZ]

Training at a small powerlifting gym today, getting a lot of feedback on form/gear/etc.


Squat
+suit bottoms
55x2x10
145x2x3
195x3
285x3
325x3
375x3
+straps up
385x3
415x3
+belt
415x3
435x1
465x1 depth
485x1 1" high


And that's all I had time for.


Recent pic at 198:

[NomZ]

Fasted
1 scoop FXT
9g Citrulline Malate


Standing OHP
45x2x20
95x10
115x10
135x5
155x2
175x1
185x0
135x5


If I had put on a belt, 185+ would have easily happened and been a PR.


Pendlay Row
135x10
185x8
185x8
185x8


OH DB Ext...Pullup
55x20...BWx20
55x20...BWx10


DB Preacher Curl
35x3x15
22.5x20


Shoulder Prehab'

[kingjameskjf]

Prehab? Are getting surgery?

[NomZ]

Prehab? Are getting surgery?

Luckily not,

"Prehabilitation, a form of strength training, aims to prevent injuries before the actual occurrence"

[kingjameskjf]

Luckily not,"Prehabilitation, a form of strength training, aims to prevent injuries before the actual occurrence"

Ah that's good news. I'm used to it in the physical therapy context where we use it on patients before their operations to help them recover faster post-op.

[NomZ]

Ah that's good news. I'm used to it in the physical therapy context where we use it on patients before their operations to help them recover faster post-op.

Gotcha, you a PT?

Applies to my RC muscles when I say shoulder prehab, stuff like facepulls, band pullaparts, any RC work.

[kingjameskjf]

Gotcha, you a PT? Applies to my RC muscles when I say shoulder prehab, stuff like facepulls, band pullaparts, any RC work.

makes sense now and good idea too. Going to grad school to be a PT. I will graduate in August of 2015.

[NomZ]

makes sense now and good idea too. Going to grad school to be a PT. I will graduate in August of 2015.

Nice, don't want to go down that route right now, too much school...

Fasted
2 servings Genomyx Protocol
1 scoop Focus XT


Deadlift
+conventional
135x5
225x3
315x3
365x1
+sumo & suit bottoms
405x3
+belt
455x1
495x1
545x3
+straps up
595x1
615x1


Pin Squat 2" high
+wide stance
135x5
225x5
315x5
315x5
315x5


Highbar Goodmorning
45x20
45x20
95x15
95x15
135x12

[Sean1332]

Impressive man

[rob112]

Beastin it!

Sent from my iPhone using Am.com

[TheSaiyan]

holy mother of ****, that's some really heavy weight.

any specific tips for pulling a **** ton? (yes thats a unit of measure)

[Sean1332]

holy mother of ****, that's some really heavy weight.

any specific tips for pulling a **** ton? (yes thats a unit of measure)

annnnnnd he's less than 200..****in awesome

[Spaniard]

Thanks Miguel, that's the plan! Next meet is 3 months away.

Hell ya it did, felt great not to utterly fail benching.

Exactly what happened as you can read below.

Thanks. Lol, some people say I'm 6'2", other 6'0", I dunno lol.





First competition at 198.


Squat
192.5 (424lbs) Good lift, got out of the groove a little but came up easy.


202.5 (446lbs) Good lift, easier than attempt 1.


210 (463lbs) PR Good lift, training and competition PR. Came up even easier than attempt 2. Felt I had 20lbs more in me.


Bench
107.5 (237lbs) Good lift, easy and smooth.


115 (253lbs) Good lift, easy and smooth. Competition PR.


125 (276lbs) Good lift, competition and training PR. Felt I had 10lbs more in me.


Deadlift
245 (540lbs) (x) No lift, somehow came up onto my toes, then proceded to derp. I believe the problem lied in warming up on a crap bar, then jumping to the Okie deadlift bar, which seemed longer. If I place my feet too wide, explains the loss of balance and falling forward. Pissed I wasted an attempt here.


250 (550lbs) Good lift, came up easy as it should.


273 (x) (602lbs) Isaku (the mod) convinced me to make this jump to get the state record and go for broke. Would have paid off if I didn't come forward onto my toes again. Fought hard to maintain lockout, both calves cramped up hard, but failed. Next time




Won 198 class, 40lb total PR, 90lb had I gotten my last deadlift.

Bro that dead was as good as locked, I watched it on fb last night. Next time you'll get it no problem. It goes up easy as hell... I can only imagine the frustration. You got it next time man, easy

- Valdez

[NomZ]

Impressive man

Beastin it!

Sent from my iPhone using Am.com

Thanks guys!

holy mother of ****, that's some really heavy weight.

any specific tips for pulling a **** ton? (yes thats a unit of measure)

Getting strong with good form, lol. Depends how good your form is (conventional or sumo), and the program you use for lower body strength.

annnnnnd he's less than 200..****in awesome

lol barely under 200.

Bro that dead was as good as locked, I watched it on fb last night. Next time you'll get it no problem. It goes up easy as hell... I can only imagine the frustration. You got it next time man, easy

- Valdez

Thanks, next time like you said.

Hopefully more like 650 the next time I step on a platform...