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

[rob112]

Getting ready to make some PRs man? Up a lb, getting geared up

Sent from my iPhone using Am.com

[NomZ]

Getting ready to make some PRs man? Up a lb, getting geared up

Sent from my iPhone using Am.com

Yessir!

This will be last geared training session till after my next meet, which will be raw. But after that, gotta get ready for geared competition.

[NomZ]

Fasted Early AM
1 scoop FXT
9g SNS Citrulline Malate


2caps Joint Fixx
3g Cissus XT


Rower


Low Bar SQ
45x3x10
135x3x5
225x2x3
275x1
+belt
315x1
360x3
360x3
360x3
360x3
360x3
360x3
360x3


Hang Snatch
45x2x3
95x3
115x2
135x2
135x2
135x2
135x2
135x2


Snatch Pull
205x3
225x3
225x3
225x3
225x3


Changing this week up as Thursday I will be back on island for 9 days, so shortened today, bench + upper accessory tomorrow, and one more sumo session wednesday

[Celorza]

Master Nomz , is the rower good for HIIT or Warmup? or does it have any carryover on my main lifts!!?? Teach this little scrub the ways of the power please!

[Spaniard]

WTF?! Where is everyone? It must be because you're not on a PH or roids... You're doing it wrong? Lol

Give it hell Nom-z

- Valdez

[Spaniard]

Oh yea.......

In lol!

- Valdez

[NomZ]

Master Nomz , is the rower good for HIIT or Warmup? or does it have any carryover on my main lifts!!?? Teach this little scrub the ways of the power please!

Rower has been helpful for warmups due to my lower back injury from a few months back, gets my hips and entire back warmed up.

Best warmup according to a study I read recently is low intensity for 5-10mins, 10 the best. I just do 3-5mins on the rower and then go into dynamic warmup for lower body.

WTF?! Where is everyone? It must be because you're not on a PH or roids... You're doing it wrong? Lol

Give it hell Nom-z

- Valdez

Rhadam doesn't even lift anymore, I never stop lifting.

lulz, good to have you brah.

[NomZ]

Fasted
1 scoop FXT
9g SNS Citrulline Malate


3g Cissus XT
2caps Joint Fixx


Rower


CG Pause Bench
45x20
95x5
135x3
185x3
215x3
215x3
215x3
215x3
215x3
215x3


Bentover Row
135x12
185x8
185x8
185x6


Standing OHP
45x20
95x10
115x10
115x10
115x10


DB Curl
35x15
30x15
35x15 hammer




Easy work sets on bench, work sets are getting stronger, max better too.

[NomZ]

Fasted
1 scoop FXT
9g Citrulline Malate


2caps Joint Fixx
3g Cissus XT


Rower


Deadlift
conventional
45x10
135x8
225x3
315x3
+belt
405x1
sumo
445x1
475x3
475x3
475x3
475x3
475x3
475x3
+suit bottoms
475x1
535x1
+straps up
585x1


Power Snatch
45x3x3
+hang
95x3
115x3
135x3
+floor + 2 hang
135x1 + 2
135x1 + 2


Wanted to mess around in the suit once before break, the 585 was cake, even after the 6x3 raw. Suit should add at least 30lbs IMO right now, and that's without altering the straps. Feels promising for deadlifts.

[Spaniard]

Fasted
1 scoop FXT
9g Citrulline Malate


2caps Joint Fixx
3g Cissus XT


Rower


Deadlift
conventional
45x10
135x8
225x3
315x3
+belt
405x1
sumo
445x1
475x3
475x3
475x3
475x3
475x3
475x3
+suit bottoms
475x1
535x1
+straps up
585x1


Power Snatch
45x3x3
+hang
95x3
115x3
135x3
+floor + 2 hang
135x1 + 2
135x1 + 2


Wanted to mess around in the suit once before break, the 585 was cake, even after the 6x3 raw. Suit should add at least 30lbs IMO right now, and that's without altering the straps. Feels promising for deadlifts.

Now THAT'S a dead lift day!!!!!!!

- Valdez

[NomZ]

Now THAT'S a dead lift day!!!!!!!

- Valdez

Lol thanks bro.



Jungle Gym Workout


Pre-wo Coffee


Rower
5min


SLDL 4" deficit
135x15
135x15
135x12
+belt
330x10
330x10
330x10
330x10


Standing DB Press
35x2x15
55x2x10
55x8


Farmer Walk
100 per hand x50yd
100 per hand x25yd
100 per hand x25yd
100 per hand x50yd
100 per hand x25yd


Ring Pullup
BWx15
BWx12
BWx10
BWx10


TOO MUCH CARDO


Weights too light, reps too high, don't have enough cardio. SLDL was super fast, constant tension, brought back into deficit, explode up. Ran out of light, so had to stop, I'l post a picture of my setup next time I train.

[NomZ]

Pre-wo coffee


Rower
5min


SLDL 4" deficit
135x15
135x15
135x15
+belt
335x12
335x10
335x10
335x9


Farmer Walk
100 per hand x50yd
100 per hand x50yd
100 per hand x25yd
100 per hand x25yd


Ring Pullup
BWx2x15

[NomZ]

Rower
5min


Bentover Row
135x3x20


Standing DB Press
35x10
35x10
55x10
55x10
55x10


DB Row
100x20
100x20
100x15

[rob112]

Well that is a different workout for you man. Hitting a quick session in-between holiday visits?

Sent from my iPhone using Am.com

[NomZ]

Well that is a different workout for you man. Hitting a quick session in-between holiday visits?

Sent from my iPhone using Am.com

That, and at home with limited gym equipment, only my handmade dumbbells and barbells.


Rower


SLDL 4" deficit
135x15
135x15
135x15
+belt
335x12
335x12
335x12


DB Snatch
55x5 each
75x3 each
75x2 each


Farmer Walk
100 per hand x45yds
100 per hand x40yds
100 per hand x30yds
100 per hand x20yds


Too much back pump, cut all exercises short bc too much pump.

[NomZ]

Rower


Bentover Row
135x3x15


Standing DB Press
35x10
35x10
55x10
55x10
55x10


DB Row
100x22
100x20
100x20


DB Raises/Rear Flies


Traveling tomorrow, IronOwl gym Sunday.

[Spaniard]

Rower


Bentover Row
135x3x15


Standing DB Press
35x10
35x10
55x10
55x10
55x10


DB Row
100x22
100x20
100x20


DB Raises/Rear Flies


Traveling tomorrow, IronOwl gym Sunday.

I recently read a study on standing DB presses being better than military press... Hmmmmmm...

- Valdez

[NomZ]

I recently read a study on standing DB presses being better than military press... Hmmmmmm...

- Valdez

lol read the same thing, it was the best for fiber recruitment right?

[Sean1332]

I agree with standing. I've replaced it with seated completely. I feel it even more doing it single arm.

[Spaniard]

lol read the same thing, it was the best for fiber recruitment right?

Yes sir

- Valdez