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NomZ Totals 1500+

Rep PR on rep PR. That's a fantastic sign for the meet. Hell yeah, man.
 
Been hit or miss lately it seems...


Was up from 6am this morning, school, then work, then had to move my deadlift up a day. Plan was to pull my opener for singles on a T-DL bar today, fail incoming:

Deadlift
+conventional
20kgx20
70x10
120x3
170x3
+sumo & belt
220x1
250x1
265x0 (584lbs, poor setup and drifted way out over the bar, technical difficulty)
250x1
250x1
220x4
220x3

Pause SQ lbs
135x6
225x3
275x3
315x3
315x3

GHRs
BWx3x10

KB Swing kg
20x10
32x10
36x10
40x10 (88lbs)

Had Dan provide some feedback on the 220 sets and help identify my form issues. I don't load the hips enough, pull the slack out, and pull the bar back from that position.
 
That seems to be a common issue with deadlifts. If you can pull what you do with out doing it 100% perfect imagine when you are.

Moving schedules sucks. I do it a lot, too.
 
rob112 said:
That seems to be a common issue with deadlifts. If you can pull what you do with out doing it 100% perfect imagine when you are.

Moving schedules sucks. I do it a lot, too.
Click to expand...

Part of it is me being lazy , another part is not training with more knowledgable lifters who are willing to offer up advice and pick apart my form.

Today was just ****ty all around , scheduling sucked and only 1k cals down the hatch at 7pm is no bueno.

Then I ate this:

Invalid Link Removed

Cuban pulled pork + cilantro chimichurri, hash browns + fried eggs, Strongbow.

1400cals
 
3/4 scoop Extreme Rush
8caps BCAAxd

CG Bench 3sec negative, light touch n explode
45x20
135x10
155x5
185x3
225x3
250x3
+Reactive Slingshot
275x2
275x2

High Row
135x25
165x20
165x20
165x15

Neutral Incline DB Press
65x16
65x12
65x10

Triceps...Shoulder Prehab
each to failure x3
 
Fasted 196lbs
3/4 scoop Extreme Rush
8caps BCAA xd

Squat
45x20
135x10
225x3
275x3
315x3
+belt
365x1
405x1
+2.5m 2XHs
455x1
485x1
+2.5m Convicts
515x1 opener
+2.5m 2XHs & 10min rest
515x1
Reverse Average Bands
+no belt/wraps
495x2 (425 at bottom)
+belt
545x1
+2.5m Convicts
585x3 PR

And that's all folks. Seriously all I had time for, had class and work after. Might do light accessory tomorrow or just save it for next week.

Happy with that considering how ****ty the rest of the week is, and my bodyweight being down for whatever reason.

[video=youtube;iUdC8zlOoOw]http://www.youtube.com/watch?v=iUdC8zlOoOw&feature=youtu.be[/video]
 
Hell yeah! Way to come back and get it.
 
herderdude said:
Hell yeah! Way to come back and get it.
Click to expand...
Yessir, thinking I'll go something like 515/540/570...
Sean1332 said:
Good work, buddy. Solid reverse band PR as well.
Click to expand...
Thanks.

The reverse band was weird, it just felt super in the groove, heavy but easy. Too bad I didn't get it on vid, bc I think my form was slightly different. Absolutely sank depth too thanks to the band assistance.
 
rob112 said:
Squat looked good NomZ
Click to expand...
Thanks buddy.


Definitely going with the Convicts over the 2XHs, the Convicts were more painful but easier to wrap myself and felt better in the groove.
 
Fasted
3/4 scoop Extreme Rush
8caps BCAA xd

Comp Bench
45x20
95x10
135x5
155x3
185x3
215x1
245x1
275x1
275x1 closer grip
+Reactive slingshot
290x1
290x1 closer grip
+Red slingshot
300x1
315x1
-Slingshot
225x3 wide grip
225x5

DB Row
110x3x15

Muscle-up
BWx4x3

Neutral DB Bench
65x20
75x10
100x7
100x7

Hammer Curl
55'sx12
55'sx10
55'sx10

Band Pullaparts

I'll post a vid later to break down the difference between the wider and closer grips, trying to decide what's best for the meet.
 
Deload Workout

DE SQUAT
225x5x3

DE SUMO DL
225x5x3

UNILATERAL LEG CURL/EXT
x4x10

BACK EXT
x3x20
 
Weighed in 89.7kg.

Opening 235/120/265.
 
Worst meet ever. Went 4/9 with zero PRs.

Also one of the worst lifting environments I've lifted in at a meet. Plenty of excuses, but ultimately I failed to meet my expectations.
 
That sucks NomZ. Also curious to details if you share bc your training was going awesome
 
Keep you head up and head back to training, focus on killing next time. Keep moving forward and improving. Also interested in details when you're up to it. I understand it's frustrating.
 
515/535/562x
Squat was just too heavy, I wrapped myself all 3 attempts, and of course spent too long in my 3rd attempt when the spotters lagged on loading the bar a few minutes.

265/280x/280x
265 was smooth, but no leg drive. 280 was my typical stick point, but I kinda bailed on the lift when I thought my ass lifted, it didn't. OK leg drive on the 3rd got me closer, but still no lockout. Had to scramble for hand offs, and my 3rd attempt was handed off onto my belly and pushed down. So had to recorder by locking out and dragging back up to over my chest.

585/628x/628x
585 felt heavy but was fast on camera. Couldn't break 628 both attempts.

Fail so hard.

The overall meet environment was pretty poor. The place was way too small for a 90 lifter meet (2 day), they charged you to spectate a random open meet, very little seating, poor platform design (for example the chalk bowl was on the other side of the platform as the lifter seating, so if you wanted to chalk your hands after wrapping your knees, you get to go for a long stroll), it was raining outside the entire time and all of the warm-up areas were slick with water.

I nearly tore apart my groin setting up with 135 bc my foot slid into a split, so I ditched the right rack height and warmed up with the manlets on a safe rack. The bars on the platform were slick. The knuring was worn down and they were full of chalk, that none of the officials brushed out, even after I mentioned it. My buddy who is a judge who was competing lost a squat bc it just rolled off his back it was so slick. Same on bench, though deadlift wasn't that bad.

I only had about 30mins to warmup on squats, which is too little for me, but my own fault.

Oh, I also don't like Texas Squat bars, that bar messed up my upper back pretty bad. First time using it, I prefer a ****ty commercial bar with no knurling.

I have a lot of excuses, but ultimately I just performed poorly. Disappointed myself, and it sucked more bc I had 5 friends drive 1.5hrs to watch me suck ass, lol.

I'm messing around at State Championships Mar 30th since my team is going and I didn't want to do full power as it's not enough time, so doing single ply DL only. Then USPA Raw Collegiate Nats May 3rd.

I need to focus on training, hammer weakpoints, and be stronger.
 
Appreciate the support fellas, just need to perform up to my standards.

Vids to come.
 
What state are you in?


Definitely sounds like a poorly set up meet for sure. That's a shame man. Get back in the gym and come back even better for next time.
 
Sounds like a clusterfck. We all have meets where do don't meant our expectations. Hell, I'd like to have one where I do! Take the good (there is some if you look hard enough), learn from it and move on...
 
California

napalm said:
Sounds like a clusterfck. We all have meets where do don't meant our expectations. Hell, I'd like to have one where I do! Take the good (there is some if you look hard enough), learn from it and move on...
Click to expand...

Indeed, a judge and moderator on Bb.com, Isaku, had a good quote he told me when I was sitting for my 3rd deadlift, " if everyone PRd every meet, we'd all be totaling over 2000".

Next meet....
 
Got 1st place tho, lulz. Had the heaviest squat and deadlift attempts in my flight too.
 
Sorry to hear about the rough experience. :(

Good luck at the next one though. :)
 
You'll come back and get it. This was a tumultuous training cycle for you. Still crushed some serious weight, too.
 
iparatroop said:
If your bad day is better than everyone's best, you're doing something right. That is all.
Click to expand...
Lol, would have gotten my first best male lifter award too had I totaled what I wanted. My buddy got it for his first meet with 425 wilks.
bolt10 said:
Sorry to hear about the rough experience. :(

Good luck at the next one though. :)
Click to expand...
Thanks breh.
herderdude said:
You'll come back and get it. This was a tumultuous training cycle for you. Still crushed some serious weight, too.
Click to expand...
Indeed, time to do it right next time.

[video=youtube;rLvJ_4_mnAk]http://www.youtube.com/watch?v=rLvJ_4_mnAk[/video]
 
Fasted 202lbs
3/4scoop Extreme Rush
8caps BCAA XD

Hi Bar Squat
45x20
135x2x10
185x10
225x10
225x10
225x10

Power Snatch, Hang, into OH SQ Complex
45x3 each
65x2
95x2
95x2
115x1
125x1
135x1

Unilateral Leg Press
1ppsx2x20 each leg

Calves

Solid leg pump, only adductors were really sore for the most part. Stomach was oddly queasy but it's probably the after effects of the meet, bring fasted, and high reps. Energy and focus were good.
 
Fasted
6caps BCAA XD
1/2scoop Extreme Rush

Pullups
BWx15
BWx10
BWx8
BWx6

Wide Grip Bench
95x15
145x12
175x10
195x10
195x8
185x8
145x12
145x12

Lat Pulldown
100x12
100x10
100x7
100x6

Bis

Incline DB Press
75'sx10
75'sx10
75'sx10

Band Pullaparts

Good workout, great pump and vascularity. Brought grip out another 2" from where my competition grip was. Felt weird but easy.


I've noticed recovery feels better, without changing anything else in my routine or diet.
 
Nice - I can't seem to go very heavy on pulldowns at home. no way to lock myself down, just sitting on my bench - too much weight & it turns into a pull up...lol
 
LizKing531 said:
Nice - I can't seem to go very heavy on pulldowns at home. no way to lock myself down, just sitting on my bench - too much weight & it turns into a pull up...lol
Click to expand...

lol, find something to hook your feet into? Wear a weighted vest?

I don't do pulldowns often, prefer weighted pullups for the same movement, and horizontal pulling in general.
 
NomZ's too SKRONG for them pulldowns.
 
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