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

[NomZ]

Paused Oly Squat
45x10
135x10
135x3
185x3
225x2
255x2
271x1
+belt
315x3
315x3

Hang Snatch
45x5
45x5
95x3
95x3
115x0
115x1 hang muscle snatch
115x1 power snatch
115x0 hang, lost it forward

BTN Snatch Press
45x10
95x10
115x3 + 2 push
115x5 push
85x11

RDL
135x10
225x3x8

DB Spider Curl
25x15
25x12
25x10
25x8 + 3L

OH DB Ext
35x50
35x35

[Royd The Noyd]

What's with the paused squats?

I prefer gplc + citrulline over agmatine + citrulline.

In terms of pump at least.

[NomZ]

What's with the paused squats?

I prefer gplc + citrulline over agmatine + citrulline.

In terms of pump at least.

My right QL is insanely tight atm (the injured one...), paused squats keep me from overloading it as I would bouncing out of the hole bc I keep much tighter with paused. At least feels that way.

Well I don't do the CM for pumps, the anaerobic/recovery is what I want. I've never tried either combo for solely pumps, but I still have this tub of GPLC sitting in my desk...

9g SNS Citrulline Malate Pre
200mg Caffeine Pre
3g SNS Cissus Post

Rower
5min, 1125m

Halted Snatch Pull
135x4x4

Pull from floor emphasizing form, halt at hang position, finish pull.

Paused Oly SQ
135x3x10

Practice SQ Jerk
45x2x10
95x3x4

If I'm gonna learn to jerk, might as well be the most badass one.

Chest Supported Row
90x10
90x6
135x7
135x7
135x7
90x12

Seated Calve Raise...Cable Y's
90x18...30x12
90x15...20x15
90x15...20x15
90x15...20x15

Shorter workout, back is pretty tight, so no heavy pulls and I plan to squat again tomorrow so didn't want to go heavy today. Practiced some oly movements, which works up quite a sweat.

[NomZ]

Fasted AM workout.

9g SNS Citrulline Malate Pre
2g Creatinol-O-Phosphate Pre
200mg Caffeine Pre
3g Cissus XT Post

Rower
5min, 1135m

Paused Oly SQ
45x10
135x10
135x3
185x3
225x2
265x2
295x1
+belt
315x3
335x1
335x1
335x1

Paused Bench
45x10
95x5
135x5x5
185x1

EZ Preacher Curl
70x3x12

Hyper...Chair Leg Raise
BWx30...BWx20
BWx30...BWx20
BWx30...BWx10

COP is the ****, finally an AM workout that I wasn't winded the whole time with burning muscles (something that plagues me every AM workout). Seriously, COP is amazing for increased time to fatigue.

[NomZ]

9g SNS Citrulline Malate Pre
200mg Caffeine Pre
3g Cissus XT Post

Oly Squat
45x10
135x8
135x3
185x3
225x3
225x3
275x2
+belt
315x4
315x4
315x4

RDL
135x10
225x8
225x8
275x8
275x8
275x8

Pullup
BWx5
BWx3
+45x5
+90x3
+90x3
+45x8

Pin Squat bar height at waistline
low bar stance
275x3
315x3
+belt
365x3

Good day, QL is 90% right now, all of these lifts are improvements from the weeks before. Gonna add in heavier pin squats (bar starts at pin, drive to lockout, lower to pin) to keep my strength up as the heavier didn't bother me.

This is what part of my back looked like after Graston. Doesn't capture all of it, the lower back bruising, you can see my right scapula area bruised pretty bad. Wrapped around to my upper traps, delts, and right pec.

[NomZ]

9g SNS Citrulline Malate Pre
200mg Caffeine Pre
3g Cissus XT Post

BTN PP
45x10
95x5 rebound
135x10 rebound
155x3 rebound
175x3x4

Clean DL
135x10
225x3
315x3
315x3
365x3
+belt
385x3
385x3
-belt
315x3

Hang Snatch
45x5
45x5
95x3x3
45x2x10

Bis

[NomZ]

Forever lifting?


9g SNS Citrulline Malate Pre
1 scoop Focus XT Pre
3g Cissus XT Post


Rower
5min, 1065m


Snatch
hang
95x3
95x3
95x3
115x2
120x1,0
power
120x2
hang
120x0 + 120x3 OH SQ


SQ Jerk
45x10
95x3
115x3
135x2
135x2
135x2
135x2


Light, focused on form, any higher felt like it would turn into a push press/jerk/ugly abomination.


Oly SQ
135x3x10
225x2x7
low bar stance
225x7


DB Row
85x4x10


Good session, snatch was a PR, slowly getting there. Worked up a huge sweat doing the oly movements. Gonna do some ab wheel later this afternoon, maybe some hypers too.

Break.

Ab Wheel kneeling
BWx20
BWx20
BWx12


Hyper
BWx3x30


Pool
(Plyo x10 + Breast Stroke 30yd)x3


Had some Caffeine Free Focus XT, flavor is win, mild fruit punch taste with usual tartness.

[Rhadam]

Back in action, beasting some weights.

Back-centric, upper body

Parallel bb row
165 x 3, 175 x 3, 185 x 3, 195 x 3 PR, 205 x 3 PR, 215 x 3 PR, 225 x 3 PR

DB parallel row
90 x 6, 95 x 6, 100 x 6 PR, 100 x 6

Lat Pulldown
160 x 6, 170 x 6, 180 x 6, 170 x 6

Had the usual ancillary lifts, was at the gym for about 90 minutes counting circuit work at the end. Tried iForce Maximize Intense and i used 2 scoops which was a mistake, after about 60 minutes i was fighting massive nausea lol. Finished lifting like a boss though.

Overall my body is feeling great, took a few days off to regenerate and re-focus which was awesome. Feels great to be back in the gym with plenty of motivation. Sometimes off season work can feel like a chore, so it's nice to get out of town or something and get back to neutral. Cycling off some supps, ran out of COP which SUCKS but i should have another bottle in 3-4 days. Leg days + COP = winning.

Current Weight: 209.8 (hydrated and fed)
Obviously this is the heaviest i've ever been, and i will continue to go up. Sitting at about 14-15% bodyfat, will probably upload some current progress pics. Lifts are going up which is important, and my stomach isn't getting flabby so i'm happy with the weight gain. This week i'm increasing cals mainly through protein so i think i'm getting over 200g protein a day.

[NomZ]

Nice to finally see you lifting again brah, forever alone in here most of the time.

9g SNS Citrulline Malate Pre
1 scoop Focus XT Pre
3g Cissus XT Post


Rower
5min, 1085m


Paused Oly SQ
45x20
45x10
135x3
185x3
225x3
225x3
275x3
+belt
315x3
335x3


RDL
135x8
225x5
275x5
+belt
305x5
305x5


BTN Snatch Press
45x20
45x20
95x12
95x10
95x10


Donkey Calve Raise...Facepull
100x40...70x30
200x20...90x25
200x20...90x25
200x15...90x25
200x18


EZ Preacher Curl
70x3x12


Wasn't planning on squatting today, but went for it anyways bc I felt fine. First day of classes tomorrow, most likely I'll make it my off day and lift through the rest of the week.

[Rhadam]

Lower Body centric

Traditional Deadlift
315 x 3, 335 x 2, 355 x 2, 365 x 2, 375 x 2, 385 x 1, 395 fail, 385 x 1
Front Squat
135 x 5, 145 x 5, 155 x 5, 165 x 5, 175 x 5, 185 x 4 PR

Followed up with some leg press and calve work, knee started acting weird so i didn't do any leg curls or anthing. Gotta play is safe sometimes.

In other news, was doing some weighted ab work, and on my second set it felt like something burst in my upper abs (right below pecs). Both stabbing knives, burning, and the muscles locking up. Was hunched over for a few minutes looking like an idiot, tried not to hurl, ended up making it home and lying on the floor most of tonight. Sux. I'm tossing it up to dehydration and not a hernia. Will see how i feel tomorrow, taking in a ton of water. Even with what i've taken in so far i'm cramping bad, seems like dehydration to me

[NomZ]

9g SNS Citrulline Malate Pre
1 scoop Focus XT Pre
3g Cissus XT Post

Oly SQ
45x20
135x10
135x3
185x3 paused
225x3 paused
225x3 paused
275x2 paused
+belt
315x5
315x5
315x5

First 3 reps one breath, last 2 a breath each rep.

Paused Bench45x10
95x5
135x5x5
185x2

Snatch DL...V-Bar Pulldown135x10...150x12
225x3....185x12
225x3....185x12
225x3....185x10+2
snatch pull...
225x3
225x3
225x3


Performed the last two movements back to back basically w/no to little rest, out of breath, and pumped/vascular.

[Royd The Noyd]

Pct misses you

[NomZ]

Pct misses you

MFF huh? Why doesn't everyone just leave there now? Link em here. I also log my sessions on bb.com.



9 SNS Citrulline Malate Pre
1 scoop Focus XT Pre
3g Cissus XT Post


Snatch into OH SQ
hang
45x5...5
45x5...5
95x3...3
95x3...3
115x2...3
115x2...3
potato power
135x2...3
hang
125x2
115x2


Power SQ Jerk
45x10
45x10
95x5
135x3x3
strict press
135x3


RDL
135x10
225x5
275x5
+belt
315x5
315x5


Getting a lot more ROM, my posterior chain flexibility is really opening up.


Snatch Balance
45x2x5
115x3x3
135x3


Snatch balance was super easy, just working on form and getting the form right. Workout felt good, back is definitely improving. Getting some Graston done in a couple hours.

[NomZ]

So my training partner and I started a PL club at our university, got a little more than 10 members right now and a lot of funding. Today was our first practice and I spent a lot time coaching, got my own sets in when I could. 2 hours and 15 minute session...


9g SNS Citrulline Malate Pre
1 scoop Focus XT Pre
3g SNS Cissus XT Post


Squat
oly
45x20
45x20
135x10
135x10
185x3 pause
225x3 pause
275x2 pause
+belt
315x5
low bar stance
335x4
335x4
335x4


Pullup
BWx3x10
+45x5 WG
+45x6 neutral grip
+45x6 neutral grip
+90x3 neutral grip


Rack Squat below waist bar height
225x3
315x3
+belt
365x3
385x3


All I had time for. University gym is suck ass potatoes, between my squats and my training partner's deads, we took all the 45's of the gym...Pissed off a lot of people, kicked out about 10ppl trying to steal my squat rack. Some bros were trying to get some plates to bro-bench, I wouldn't give up any and then they asked my buddy "what are you doing man?..." when he had 545 on the bar for deads. He wasn't paying attention, so I had to tell them off that he was deadlifting, got a blank stare in return.


Should have access to a better facility next practice, I hope we do...

[Rhadam]

Upper body (chest centric)

Incline DB
5 x 90, 5 x 100, 5 x 110 (PR), 5 x 110, 4 x 110, 4 x 100
Incline DB Fly
6 x 60, 6 x 65, 6 x 65, 6 x 60, 6 x 55

Followed up with some strong back work, gradually gaining strength on my pull downs, then some circuit work. Right shoulder was bothering me horribly, i went light on the flys for that reason. Pretty great endurance for the session. Can't wait till today's shoulder workout, gonna PR standing press i hope.

Supplements used: 1 Scoop iForce Maximize Intense, 9g Citrulline Malate
So i ran out of COP and was low on agmatine, and i remembered i had a tub of Maximize Intense laying around. Intense is a pretty great forumla, contains some great things i use on a daily basis. COP i'm sure is underdosed from what i use at SNS, but 1 scoop provided great energy, endurance, and oxygen intake. Was pretty happy.

Current weight: 210.4

[NomZ]

Upper body (chest centric)

Incline DB
5 x 90, 5 x 100, 5 x 110 (PR), 5 x 110, 4 x 110, 4 x 100
Incline DB Fly
6 x 60, 6 x 65, 6 x 65, 6 x 60, 6 x 55

Followed up with some strong back work, gradually gaining strength on my pull downs, then some circuit work. Right shoulder was bothering me horribly, i went light on the flys for that reason. Pretty great endurance for the session. Can't wait till today's shoulder workout, gonna PR standing press i hope.

Supplements used: 1 Scoop iForce Maximize Intense, 9g Citrulline Malate
So i ran out of COP and was low on agmatine, and i remembered i had a tub of Maximize Intense laying around. Intense is a pretty great forumla, contains some great things i use on a daily basis. COP i'm sure is underdosed from what i use at SNS, but 1 scoop provided great energy, endurance, and oxygen intake. Was pretty happy.

Current weight: 210.4

I've seen an I Force rep say he doses Maximize + 1g COP, for whatever that is worth.

9g SNS Citrulline Malate Pre
1 scoop Focus XT
3g Cissus XT


BTN PP
45x10
45x10
95x5 rebound
135x5 rebound
165x3 rebound
185x2
+belt
205x1,1,1,X
215x1,1,X
135x12 rebound


Snatch
135x5 snatch pull
45x5 hang
45x5 hang
95x3 hang
95x3 hang
115x2 hang
115x1,X,1 hang
115x1,X,1 hang


Clean DL
135x10
225x3
315x3
365x3
+belt -oly shoe
405x4
405x3


Zottman DB Curl
27.5'sx4x10


Hammer Shrug
205x4x25

[Rhadam]

Ya i take 4 caps COP pre workout so... idk. I mean COP is the first ingredient in that prop blend, can't be too low i'd imagine.

Fuk, strong cleans at the end of that session lol. Damn.

[NomZ]

Ya i take 4 caps COP pre workout so... idk. I mean COP is the first ingredient in that prop blend, can't be too low i'd imagine.

Fuk, strong cleans at the end of that session lol. Damn.

Clean DL =/= clean.

It's a deadlift with the same starting position as a clean, no actual cleaning. I'd be beast mode if I could clean 385...

[Rhadam]

youtube vid showing clean dl?

[NomZ]

youtube vid showing clean dl?

All it is is a deadlift in oly shoes with an upright starting stance and clean stance/grip.