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

[NomZ]

9g SNS Citrulline Malate Pre
200mg Caffeine Pre
1 scopp Caff-Free FXT Pre
3g Cissus XT Post


Rower


Low Bar SQ
55x10
55x10
145x10
145x5
235x3
235x3
285x3
+belt
325x2
345x1
365x5
365x5
-belt
285x3 paused
285x3 paused


Back was tight as hell and got worse on the 2nd 365x5 set, no 3rd, did paused lighter instead.


Pullup
BWx10
BWx23
BWx18
BWx12


BTN Snatch Press
45x10
85x10
95x17
95x12
95x8


Progressing well on the BTN snatch presses, soon I'll be doing 135 for reps. Back too tight from deads yesterday, no deadlift variant today, plus I was busy as hell training 2 other people this session as well. This PL team is going to be good, some really strong people, the girl I was training today has been adding weight to the bar each session.

[NomZ]

9g SNS Citrulline Malate Pre
200mg Caffeine Pre
1 scoop Caff-Free FXT Pre
3g Cissus XT Post


Rower


Hang Snatch
45x5
45x5
95x3
95x3
115x1,1,X
115x1,1,1
115x1,X,1
125xX,X
125x1,X
115x1,1


Fuuuu y so hard 125!?!? Need to snatch more often...one day 125 feels super easy, next day cannot get under it.


Low Bar SQ
45x15
45x10
135x5
135x3
225x3
225x3
275x3
+belt
315x2
345x2
375x2
395x2
395x2
395x2


Bench TNG
45x10
95x5
135x5
165x5
185x5
185x4


Clean Pull
135x5
225x3
245x3
245x3
245x3


Spent a long time digging up my erectors + heat pads before this session to prevent my right erector from feeling like a piece of steel pipe, relaxed. Decent squats though.

[Royd The Noyd]

Squats are coming up again

[NomZ]

Squats are coming up again

Indeed, as good, or better than last contest prep in terms of reps and weight moved. Just need to find out if my max has as well.

Had my quads and hams brutalized by Graston yesterday, they weren't looking forward to this workout. Decent vastus lateralis bruising, back pretty sore as well.


BW 185 this morning, dry.


Fasted, 2 servings Dymatize Xpand.


Low Bar SQ
45x10
135x10
135x3
225x3
315x1
345x1
+belt
375x1
+wraps
405x3
405x3
-belt&wraps
315x3 paused


Pullup
BWx10
BWx10
+45x5
+45x10
BWx10


Quick workout before I go to a wedding. Garage gym for the win, had a buddy wrap my knees. Not super tight but they still threw me off a bit, but he said they shot up. I'll squat in wraps next weekend again, tighter next time.

[NomZ]

Had a wedding last night, open bar and food, good times. Then spent today driving back. Got in a quickie...




1 scoop Caff-Free FXT Pre
6g SNS Citrulline Malate Pre
1 scoop Amino Recovery Intra


Rower


Hang Snatch
45x5
45x5
95x3 head butted bar
95x3 bleeding...
115x3
125x1
135x2 PR


Bar speed was great today for some reason, so fast that I ended up having my head in the wrong position at the wrong time. Boom, headbutt bar, start trickling down my forehead, finished my set though.


Paused Low Bar SQ
45x10
135x5
135x3
225x3
225x3
275x3
+belt
315x3
345x3
345x3
345x3


DB Curl
30x15
30x15
30x15
30x10


Got an inversion table over the weekend, me gusta.

[NomZ]

Performed 80 maximum effort, right leg only, leg extensions today on an isokinetic machine this morning, fun.


Fasted
1 scoop Scream Pre
1 scoop Amino Recovery Pre
3g Cissus XT Post


Hang Snatch
45x5
45x5
95x3
95x3
115x2
115x2
135x1
135x0
135x1
135x1


Power SQ Jerk
115x5
135x3
135x3
135x3
155x2
135x5 strict OHP


Snatch Pull
135x3
225x3
225x3
225x3


Seated Cable Row...Donkey Calve Raise
185x7...220x15
210x7...260x15
210x7...260x15
210x7


Would be surprised if my right leg isn't a little sore tomorrow, that isokinetic extension was exhausting. Lighter day as a result.

[NomZ]

1 scoop Scream Pre
6g SNS Citrulline Malate Pre
1 scoop Amino Recovery Intra
3g Cissus XT Post


Bike Warmup
Some ahole broke my rower and the only other one was taken up by an old man.


Low Bar SQ
45x10
45x10
135x5
135x5
225x3
275x2
315x2
+belt
345x1
365x1
395x3
395x3
395x3


BTN Snatch Press
45x20
95x5
115x5
125x1 strict + 5 push
135x5 push
155x5 push


RDL
155x10
225x5
275x6
275x6
275x6


Neutral Shrug...DB Curl
230x30...30x20
230x25...30x15
230x20...30x15


Dat increased ROM on RDLs, feels good man.

[NomZ]

1 scoop FXT Pre
6g SNS Citrulline Malate
1 scoop Amino Recovery
3g Cissus XT Post


Rower


Hang Snatch
45x5
45x5
95x3
95x3
115x2
115x2
135x2
135x2


Low Bar SQ
45x10
135x10
135x5
225x3
225x3
275x2
315x2
+belt
345x1
375x4
375x4


Bench TnG
45x10
45x10
95x5
135x5
155x5
185x5
185x5


Sumo DL
135x10
225x3
315x2
365x2
+belt
405x2
405x2


**** you deadlift.

[Celorza]

Damn NomZ, you just get stronger don't yah? Btw what does TnG mean?

[NomZ]

Damn NomZ, you just get stronger don't yah? Btw what does TnG mean?

Lol, coming back from an injury so I'm gaining a lot back. Touch n Go, as in no pause.



Grastoned up yesterday, so today is an easier day as I plan to squat heavy tomorrow morning.


1 scoop Focus XT Pre
6g Citrulline Malate
1 scoop Amino Recovery
3g Cissus XT Post


Rower


Snatch power snatch
45x5
45x5
95x3
95x3
115x3
115x3
115x3


From floor, need to work on transition from first pull to second pull as I suck at it.


DE Squat slow neg, fast pos
135x5
135x5
225x3
225x3
275x3
315x3
315x3
315x3
315x3


Pullup exaggerated deadhang
BWx10
BWx5
+45x5
+90x4
+90x3
+90x3


Snatch Balance
45x3
135x3
135x3
135x3
155x3
165x2 snatch power jerk
175x2 snatch power jerk
185x2 snatch power jerk


Couldn't risk throwing more weight on the bar, pretty easy, cannot dump without bumpers from OH position.


Hyper...Leg Raise
BWx25...BWx20
BWx25...BWx15
BWx25...BWx12


Pretty good workout considering it was a lot lighter. Sweet potato pie, ah yeah.

[rob112]

Edit: was thinking of a different exercise so erased this posts memory

[NomZ]

Edit: was thinking of a different exercise so erased this posts memory

lol I saw it and was wondering...sounds like you were thinking of a clean.

[NomZ]

Fasted AM workout.


1 scoop Scream Pre
3g SNS Citrulline Malate
1 scoop Amino Recovery
3g Cissus XT Post


Stomach felt like it was eating itself as soon as I started drinking the pre, guess it doesn't sit well on an empty stomach like FXT. Hurt so bad.


Snatch
95 for triples, working on transition 1st to 2nd pull.


Low Bar SQ
45x10
45x10
135x5
135x5
225x3
225x3
275x2
315x1
+belt
345x1
385x1
+wraps
415x3
415x3


Easy and fast, wraps felt a little better this time, but the 2nd set my right knee wasn't wrapped properly. Came undone 1st rep, basically did right leg raw, lol.


Hex Rickshaw Walk
225x40yds
225x20yds
315x40yds
315x40yds
365x40yds


Band Pullaparts
x30
x30
x25
x20


415 felt good, depth looked good on the cam. I'll post when my buddy uploads the video.

[rob112]

lol I saw it and was wondering...sounds like you were thinking of a clean.

Yes I was lol

[NomZ]

[rob112]

YouTube Link: http://www.youtube.com/watch?v=_0gOV_nDu08&feature=yo utu.be

Good stuff man, nice and low, controlled. Impressive.

[Celorza]

YouTube Link: http://www.youtube.com/watch?v=_0gOV_nDu08&feature=yo utu.be

Teach me Master! Amazing and perfect depth bro!

[NomZ]

Good stuff man, nice and low, controlled. Impressive.

Teach me Master! Amazing and perfect depth bro!

Thanks guys, appreciate the support. I'd actually like to see a little more depth with less forward lean.

Coffee Pre
1 scoop Amino Recovery Intra
6g SNS Citrulline Malate Intra
3g Cissus XT Post


Rower


BTN Push Press
45x10
45x10
95x10
135x5 rebound
175x3 rebound
+belt
205x3
205x3
-belt
185x2
185x2
185x2


RDL
135x5
225x3
275x3
315x3
315x3
315x3


Snatch Pull
225x2
225x2
225x2


Unsupported T-Row...Seated Calve Raise
70x20...55x30
90x25...90x20
90x25...135x12
90x20...135x12
90x12...90x15
90x12


Quads a little dead today, hip flexors and glutes too. Squats tomorrow.

[NomZ]

****ty day incoming.


1 scoop Focus XT Pre
1 scoop Amino Recovery
6g SNS Citrulline Malate


Rower


Halted Power Snatch from floor, halt at hang, explode
45x5
45x5
95x3
95x3
115x2
115x2
115x2
115x2


Low Bar SQ
45x10
135x5
135x5
225x3
225x3
275x2
315x1
+belt
365x5
365x5
-belt
275x3 paused oly
275x3 paused oly


Seated OHP paused
45x10
95x10
115x5
135x6
135x5
135x4


DB Spyder Curl
30x14
30x10
30x7
25x10


Kneeling Ab Wheel
BWx15
BWx15


OH strength increasing, the paused OHP were fast and the pause at clavicles would usually kill me. Everything else sucked.

[NomZ]

1 scoop FXT
1 scoop Amino Recovery
6g SNS Citrulline Malate


Bike


BTN Snatch Press
45x20
45x15
95x15
95x12
95x10


Low Bar SQ
45x10
135x5
135x5
225x3
225x3
275x2
315x1
+belt
355x1
385x4
385x2
385x1
385x1
385x2


Pullup
BWx20
BWx16
BWx15


Clean Pull
135x3
225x2
275x2
275x2
275x2


Still feeling fatigued in the lower body, wanted x3x4, couldn't get it, so added in more sets and less rest.