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

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  1. Registered User
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    Quote Originally Posted by iparatroop View Post
    How often do you squat?
    3x minimum, 4x maximum per week.
    Quote Originally Posted by Sean1332 View Post
    He's too busy squatting again to reply!
    That^^
    Quote Originally Posted by iparatroop View Post
    I wouldn't bet against that theory. Seems like at least 5 days a week.
    lol squats are planned tomorrow.
    Quote Originally Posted by herderdude View Post
    I think it might be 4. He mentioned getting in some Oly squatting every session, and because he's not pulling, he's dead squatting with a safety bar. I forget the rationale behind it, I'm sure he'll chime in.
    This guy pays attention!

    Oly squats 2x week, competition squat 1x week, and sumo replication pin squat 1x week.

    The idea behind the sumo stance squat off pins is to replicate my sumo starting position off the floor, or whatever block height for that matter, so I'm still getting stimulation in that plane.

    May try to pull Monday...been a month now of no deadlifts at all.
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    Pre
    1.5 scoops Craze
    Post
    3g Cissus XT (back as a staple to help my elbows, really missed it when I ran out)


    Pause Bench
    +comp grip
    45x20
    135x5
    185x3
    205x2
    +1 board
    225x2
    245x1
    265x1
    275x1
    290x1


    CG Pause Bench
    210x6
    210x6
    210x6


    Lat Pulldown
    180x15 WG
    180x15 NG
    180x15 CG


    Seated Neutral DB Press
    55x10
    55x10
    55x10


    BB Shrug
    225x15
    225x15
    225x15
    225x15


    Bike HIIT
    15mins total, warmup and cooldown w:
    6x 0:20 on, 1:00 off


    Had some nice vascularity going on today and some strong fullness, not sure from what, maybe eating carbs for once pre-wo. HIIT made my quads die from pump, no thanks Jeff. Pressing was all PRs off 1 boards, 275 was the top set but wanted more, and 290 went up smooth. Probably could have hit 300, so realistically seeing at least 290 bench if I max.
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    Quote Originally Posted by NomZ View Post
    May try to pull Monday...been a month now of no deadlifts at all.
    Sweet! Not pulling SUCKS!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  5. Registered User
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    Fasted 203lbs
    2g X-Gels


    Oly SQ
    45x20
    135x10
    135x10
    225x5
    225x5
    225x5


    Occluded Standing Calve Raise
    135x30
    135x20
    135x20


    Lat Pulldown Crunch
    x3x20


    Band Pullaparts
    MBx3x25
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    dude it's been forever since you squatted

    about time!

    Footwear: What's your choice for squats?
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    Quote Originally Posted by Sean1332 View Post
    dude it's been forever since you squattedabout time!Footwear: What's your choice for squats?
    lol right!?Raw oly and powerlifting: any oly shoe with a nice heel, I squat in VS Dynamos which have a 3/4" heel. Good for benching as well to raise the heel.Geared PL: Asics Mattflex wrestling shoes, this is what I deadlift in as well.
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    Quote Originally Posted by NomZ View Post
    lol right!?Raw oly and powerlifting: any oly shoe with a nice heel, I squat in VS Dynamos which have a 3/4" heel. Good for benching as well to raise the heel.Geared PL: Asics Mattflex wrestling shoes, this is what I deadlift in as well.
    Gotcha. Just got VS Athletics to try, didnt even think about benching with them
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  9. Registered User
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    Quote Originally Posted by Sean1332 View Post
    Gotcha. Just got VS Athletics to try, didnt even think about benching with them
    Try it, works well in USAPL since you have to have entire foot planted.
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    Back is hurt, FML.


    Fasted
    2g X-Gels


    DE day.


    Squat
    45x3x10
    +belt
    135x10
    225x2
    275x2
    305x2
    305x2
    305x2
    305x2
    305x2
    +reverse doubled minibands
    +5 second pause in the hole
    350x2


    Leg Press
    4 plates per side x5
    x5
    x10
    x10
    x10
    x10


    Leg Extension
    90x20
    90x20
    90x20
    90x20


    Goodmorning
    45x50
    95x30


    Leg Curl
    90x15
    90x15
    90x15


    Standing Calve
    95x50
    95x30
    95x30
    95x30


    Surprised I was able to squat with minimal pain, just took everything slow and controlled, strong speed work lulz. Did whatever accessory work didn't hurt my back. Chiro next week...
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    What happened to the ol' back?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    So the back is hurt but you managed to knock out 80 goodmornings? Good night!
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    Tweaked it somehow, no MOI I can remembr.

    Quote Originally Posted by iparatroop View Post
    So the back is hurt but you managed to knock out 80 goodmornings? Good night!
    lol they surprisingly didn't hurt much, just trying to stretch it out since it's locked up.


    Fasted


    Incline BB Bench
    +pause
    45x2x20
    95x10
    135x10
    135x10
    135x10
    135x10
    135x10


    Catback Row
    LBx5x25


    Lateral DB Raise...DB Curl
    20x20...30x15
    20x20...30x15
    20x20...30x15
    15x25...25x20
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    Cube Method Week 8, DE Deadlift


    I'm a weak, broken man, so I'm currently not deadlifting; instead I do a weird exercise on my deadlift day trying to mimic my sumo stance.


    203.5lbs dry
    Fasted


    Pre-wo:
    1.5g X-Gels
    1.5 scoops Craze


    Concentric Sumo SSB Pin Squat
    +replicates sumo deadlift start position
    60x10
    150x10
    240x5
    290x3
    330x3
    +belt
    380x2
    380x2
    380x2
    380x2
    380x2
    +replicating 3" sumo block start
    330x8
    330x8
    +pause start
    225x3x6


    BB Shrug
    225x20
    225x20


    V-Grip Lat Pulldown
    180x15
    180x15
    180x15
    195x15


    HIIT
    Stationary bike, 15min total.
    5min warmup, 8x (0:15 on, 1:00 off)


    This was last week's session and today's:





    Just trying to mimic sumo start position and work on leg/hip drive till my back is better again. Spent the weekend with both my erectors locked up, could hardly roll out of bed in the morning. Was much better today.
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    Pretty ingenious idea. Think it'll carry over much to your deadlift?
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  16. Registered User
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    Cube Week 8 Bench Rep Day.


    Fasted
    1 scoop Condense


    Pause Bench
    45x20
    135x5
    185x2
    215x2
    245x2
    265x2


    Seated OHP
    95x12
    115x12
    115x12
    115x9
    115x12


    Catback Band Row
    Light band x4x20


    Pretty easy workout, 265x2 is a PR.
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    Nice and simple man
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  18. Registered User
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    Cube Method Week 8, ME SQ


    Fasted 203.2lbs
    1.5 scoop Craze


    Squat
    45x2x10
    135x2x10
    225x5
    275x3
    +belt
    315x3
    365x1
    405x1
    +RPM wraps myself
    455x1
    475x1 Easy PR


    Shut it down.


    Close Stance Leg Press
    3 plates per side x25
    4 x20
    5 x20
    6 x20
    6 x20


    Snatch Grip Dimmels
    135x20
    135x20
    135x20


    Leg Curl
    90x3x20


    Leg Ext
    160x20, 10, 8 Rest-Pause


    Back finally felt good today, so went for the 1RM like the prgram called for. Zero pain but right QL started to tighten up after 475, so shut it down instead of going for 500x1, which would have been a big PR. I think 500 would have happened without a doubt judging by the smoothness of 475.


    Happy my back is no longer broken...didn't want to rebreak it as I still had swelling the lower erectors on Wednesday.


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    Nice squat!! Smooth the whole way through man. You have 500 man..but that 475 looked damn nice.
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    That was NICE! You do a great job of sitting back and opening the hips. I wish I was that sturdy down there.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Killed it!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  22. Registered User
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    Thanks everyone, was pleased with the cleanness of the rep.

    Cube Week 9, DE Bench

    Did the DE bench workout planned for next week instead of the weak point training as I want to go for a PR Wednesday on bench.

    Fasted 203lbs

    1 scoop Condense

    DE Floor Press
    45x2x20
    135x5
    +20 sec rest
    185x2
    185x2
    185x2
    185x2
    185x2

    Pause Bench
    155x8
    155x8
    155x8

    Neutral DB Incline Press
    70x15
    70x15
    70x15

    Standind DB Press
    40x10
    50x10
    50x10
    50x10

    Farmer Walk
    +thin EZ curl bars
    125 per hand x20yd
    125 per hand x15yd
    125 per hand x15yd
    125 per hand x20yd

    Band Fly...Hyper Band Row
    MBx3x15...MBx3x25
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    Copy and paste fail!

    Edit: Nevermind
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  24. Registered User
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    Quote Originally Posted by Sean1332 View Post
    Copy and paste fail!

    Edit: Nevermind
    Suck an egg.

    Copy and pasta fails half the times and deletes all my formatting...
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    Goal for Wednesday? Plan for after this Cube cycle?
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  26. Registered User
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    Quote Originally Posted by Sean1332 View Post
    Goal for Wednesday? Plan for after this Cube cycle?
    Min 290 pause bench, want 300...

    Deload after next week, rinse and repeat new cycle with a few mods.
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    You murdered that squat. Definitely had a lot left, but no need to push it (as you stated).


    I finally decided to comment in here but I have been stalking this log for awhile.
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    Glad your back is better and it's obvious by that squat PR. Great job man.
  29. Registered User
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    Quote Originally Posted by bolt10 View Post
    You murdered that squat. Definitely had a lot left, but no need to push it (as you stated).


    I finally decided to comment in here but I have been stalking this log for awhile.
    Thanks bro, glad to have you. Hoping to feel good next week and crush some more heavy lifts.

    I too just shadowed your log, maybe I should post more...

    Quote Originally Posted by iparatroop View Post
    Glad your back is better and it's obvious by that squat PR. Great job man.
    Thanks, was great to feel good again and hit a good lift.
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    Cube Week 9, ME DL
    Fasted 202.4lbs


    1.5 scoop Craze


    Deadlift
    +conventional
    135x2x10
    225x2x5
    315x3
    +belt
    365x1
    405x1
    +sumo stance
    455x1
    495x1
    +conventional
    405x5
    405x5


    BB Shrug
    225x15
    225x15
    225x15
    225x15


    BB Lunge
    45x25 per leg
    45x20


    No pain, just weak from 1 month off, surprised how weak my grip was too. I'll rebound back to 600. Didn't push it though.


    I'll start X-Gels back up when nothing is bothering me.
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    Good to see you deadlifting again. I'm sure you're ecstatic about that.

    X-Gels will be in my future again once I know my shoulders are %100
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    Good to see you back. I find it amazing how much strength is lost in a short while of skipping main movements. It does come back quick, though.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  33. Registered User
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    Thanks Sean and Herder, it's just good to be back, so I'll take it.

    Cube Week 9, ME Bench


    Elbow pain was bad yesterday, wasn't sure how i would feel going in today...


    Fasted 202lbs
    1 scoop Craze


    Pause Bench
    45x2x5
    95x5
    135x5
    175x3
    205x1
    235x1
    255x1
    285x1 PR
    300x0 Fail


    Seated Cable Row
    160x15
    160x15
    160x15
    160x15


    Lateral Raise
    10'sx50
    10'sx20


    DB Curl
    35x15 hammer
    25x15 zottman
    25x15 zottman
    25x15 zottman


    I'll take a 10lb PR on bench despite being in a calorie deficit, failed 300 about 7" after pressing off the chest.


    I'll carb up for Friday to try and hit a squat PR, then deload.

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    Hell ya man! What do you plan on changing with th Cube after your deload?
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    Added the bench vids.

    Quote Originally Posted by Sean1332 View Post
    Hell ya man! What do you plan on changing with th Cube after your deload?
    More rowing and an extra squat day, as well as going for more than prescribed if I have it in me, but adhering to the scheme.
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    Quote Originally Posted by NomZ View Post
    More rowing and an extra squat day, as well as going for more than prescribed if I have it in me, but adhering to the scheme.
    I hear ya on going more than prescribed. All Brandon Lilly and Corey Hayes talk about are how they rarely follow the percentages. Have you looked at the template Lilly gave his testers before the book?


    Good press
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    Quote Originally Posted by Sean1332 View Post
    I hear ya on going more than prescribed. All Brandon Lilly and Corey Hayes talk about are how they rarely follow the percentages. Have you looked at the template Lilly gave his testers before the book?


    Good press
    I think going through it one time following it closely is cool, but individuals all have differences and need to adjust based on a myriad of factors. Guys like you and Nomz are definitely the kind of people who have gotten to points where more individual adjustments are necessary (such as would be provided if you hired Lilly to customize the program). If you get what I am saying.

    Either way solid results all around and I know I liked the lay out of the cube, but if I go back I will adjust based on my own strengths and weaknesses.
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    Congrats NomZ on the PR! Second attempt was close as hell too.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  39. Registered User
    NomZ's Avatar
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    6'1"   lbs.
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    Jan 2010
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    2,458
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    480700

    Quote Originally Posted by Sean1332 View Post
    I hear ya on going more than prescribed. All Brandon Lilly and Corey Hayes talk about are how they rarely follow the percentages. Have you looked at the template Lilly gave his testers before the book?


    Good press
    I have not seen that, but I have seen his most basic version, where it's just work up to X rep on X day and then do weak point training.
    Quote Originally Posted by bolt10 View Post
    I think going through it one time following it closely is cool, but individuals all have differences and need to adjust based on a myriad of factors. Guys like you and Nomz are definitely the kind of people who have gotten to points where more individual adjustments are necessary (such as would be provided if you hired Lilly to customize the program). If you get what I am saying.

    Either way solid results all around and I know I liked the lay out of the cube, but if I go back I will adjust based on my own strengths and weaknesses.
    Exactly why I followed his template to a T the first time.

    lol I'm too broke to hire someone, I have SnC coach friends and I can program too.

    Looks like I added 10lbs (more like 15-20) to my max bench, 10lbs to my squat (hoping to make that 40lbs this Friday), and didn't deadlift...
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.
  40. Registered User
    herderdude's Avatar
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    5'8"  230 lbs.
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    May 2012
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    I'd say that's a good cycle! I'm definitely going to be more instinctive this cycle. Work up to a hard set of 5-8 on rep days, get some volume with doubles and triples on heavy days, and just get good speed with good weight on explosive days.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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