NomZ Totals 1500+

Hell of a day! Congrats on the PRs. Good to see that bench climbing.
 
Great work man, next time with the DL where it should be you're gona crush.
 
NomZ, you are like a wrecking ball(no Miley) :D

Great work. I agree with Jim, you are going to have to set new goals sooner rather than later.
 
Thanks guys. I'll try to edit and post the vid tonight.

My right rhomboid and trap are completely knackered. Need some serious rehab and time off for that.

I may do USPA Nationals in July. Definitely doing a strongman in October.
 
Buddy filmed this and put it together for me:

[video=youtube;6Yk4qkM2lcg]https://www.youtube.com/watch?v=6Yk4qkM2lcg[/video]
 
530 in sleeves! That's fantastic. Your bench has really come along as well. Good stuff, bud.
 
herderdude said:
530 in sleeves! That's fantastic. Your bench has really come along as well. Good stuff, bud.
Click to expand...

Thanks broseph, I was happy with both. What are your thoughts on the squat form. You can also see my baby leg drive on bench.

Most of the lifts had technical errors, as you can see I got a red light on every lift they passed, but hey all I need is 2/3.
 
NomZ said:
Thanks broseph, I was happy with both. What are your thoughts on the squat form. You can also see my baby leg drive on bench.

Most of the lifts had technical errors, as you can see I got a red light on every lift they passed, but hey all I need is 2/3.
Click to expand...

Looks like you didn't lead with your head out of the hole on 501 (which you took to the damn floor btw) but you finished it smoothly. You did a good job of correcting that on 530. I saw some knee action on the 530, hard to tell from the angle, but I'm guessing a little cave-in?

Yeah, I saw the 2/3s, and I wholeheartedly agree with the all you need is 2 mentality! But to be fair to you, you compete in very tightly judged meets, so any little thing is going to get you a red.
 
Solid work man. Looks like the butt shot back a bit on that final squat (ties in with a bit of the knee swimming herder saw), but you powered through it. I think you've got some more in you on the squat considering that.

PS isn't it nice having a good bud make your lifting vids haha I've never made any of my meet videos
 
You know, I don't really have critique here except you let go of that last deadlift :D

In all seriousness your bench has come a long way since I started following your logs and I was also very impressed with having to walk those squats out...it's funny that you are such a good dead lifter I almost leave that out. Of course 600 and climbing is awesome.

Nice work NomZ
 
herderdude I concur. The 501 actually got a red for depth, the angle just makes it look low when you see my hamstrings.
bolt10 thanks. It felt heavy, but watching it makes me think I had more in me too. Ya made my life easier not having to edit the vid.
rob112 lol people don't walk out 500lb squats? If Malanichev can walk out a grand, we can walk out anything below that. Thanks, I'll keep gaining on bench, a 198 shouldn't be pressing sub 300.
jimbuick this is the heaviest I've been walking around at 212. Come at me bro.
 
I've been doing light blood flow work all week, today I was back at the functional fitness gym, so hit up some heavier stuff with some strong people.


EFS SS Yoke Bar
62x10
152x5
242x3
+belt
292x3
292x3
292x3

Wow this was harder than expected, the camber puts the center of gravity in front of you when you pull down on the handles, was a bitch keeping upright.

Low Bar Squat
275x10

Stiff Leg Deadlift from floor
135x10
205x3
255x3
305x3
375x2
375x2

Prowler Push
120x50m high handle
165x25m high handle, 25m low handle
165x25m high handle, 15m low handle
165x25m high handle, 10m low handle

KB Swing
61x15
61x15
61x15

Bulgarian Split SQ
40 KB x3x9

Gonna work in a lot of variations on deads and squats for a little while, get my conventional and high bar up.
 
You has inspired me to SSB and Prowl today. Granted we only have SSB and Yoke bar, not the yoke with handles.

Thank you sir :D
 
rob112 said:
You has inspired me to SSB and Prowl today. Granted we only have SSB and Yoke bar, not the yoke with handles.

Thank you sir :D
Click to expand...

Do work rob, just don't do more than me.


I did a strict muscle up for the lulz last night, immediately lit up my shoulder girdle and rhoms in pain. Still hurts this morning. Mistakes were made.
 
1 can Bulletproof (160mg caffeine)
1 scoop AminOD

OHP
45x20
95x10
115x5
135x5
+push press
155x8
155x8
155x8

DB Incline Press
55x15
55x15
55x15

Pendlay Row
195x8
195x8
195x8

BTN Snatch Press
45x20
65x20
65x20
65x15

Lat Pulldown
x12
x12
x12

Arms

Did a lot of thoracic mobe pre-wo, traps/rhoms still feel like crap but was able to press almost pain free.
 
Sean1332 said:
Almost pain free is a plus. How's AminOD?
Click to expand...
It's good, Strawberry Limeade is strong on the limeade flavor with a hint of strawberry, I like it. I especially like no dyes.
 
rob112 said:
Is that the new Purus one?
Click to expand...

yep, they have watermelon too.

1 can Bulletproof
1 scoop AminOD


Squat
45x10
135x10
225x7
275x7
315x7
+belt
315x7
315x7
HiBar Beltless
225x8
225x8
225x8


Single Leg RDL
45x10
45x10
45x10


Hack Squat
2ppsx12
2ppsx12
2ppsx12


Band Pullthrough
Light band x3x15


Calves


Planks


Cardio
20min steady state recumbent bike
 
Sean1332 said:
Boss Barbell is hiring. You should go work there!
Click to expand...
Guessing it's a front desk staff position, I saw the post, no experience required...pretty sure my current job will pay 2-3x...
 
1 scoop Caff Free Focus XT


Standing OHP
45x20
95x10
115x8
135x8, 95x15 Rest Pause
45x25


CG Bench
45x10
135x10
155x10
185x7
185x7
+Blue Slingshot
225x7
+Red Slingshot
255x5


Wrist bothered me, so cut short the 255 set.


Chest Supported Row
115x10
115x10
115x10
115x10


3 Way Shoulder Raise
10's x3x12


Bis


Pullaparts


Working on improving my OHP as my main goal at the moment, then following up with CGBP.
 
Reasoning behind the goals? Just curious.


And I miss the chest supported row station. My gym doesn't have one.
 
rob112 said:
Reasoning behind the goals? Just curious.


And I miss the chest supported row station. My gym doesn't have one.
Click to expand...
My OHP is awfully weak and I want to do strongman again.

You can try something similar with a barbell or dumbbells supporting yourself on an incline bench.
 
NomZ said:
My OHP is awfully weak and I want to do strongman again.

You can try something similar with a barbell or dumbbells supporting yourself on an incline bench.
Click to expand...

Ohhh makes sense. Get dat dere Swiss bar to emulate the log maybe? I dunno. Good stuff though.

And yea Maybe I'll give that a try. Haven't in a long time bc I had the station.
 
I always do them with dumbbells on like a 30 degree incline. Have most of my chest off of it, and catback the thing. I think catbacking makes it easier though, so I'm going to work on breaking up the movement to make it harder.
 
Yea I think DBs would have to be the way to go for me as well. The EliteFTS DB benches have a lot of bulk in the under part for a bar to fit.
 
rob112 said:
Ohhh makes sense. Get dat dere Swiss bar to emulate the log maybe? I dunno. Good stuff though. And yea Maybe I'll give that a try. Haven't in a long time bc I had the station.
Click to expand...
The gym where I trained strongman has all those bars, but my regular OHP still sucks.
 
Conventional Deadlift
135x10
225x3
315x3
+belt
365x2
405x1
455x1
495x1
Stiff Leg DL
405x3
405x3


Stiffs were done spine parallel to floor, braced neutral and pull.


Leg Press
2ppsx5x20


Single Leg RDL
45x4x15


Bulgarian Split SQ
45x3x15


Calves


Was going into today thinking I'd pull a heavy single north of 545 conventional, but upper back still bothering me, and the conventional variations started to bother my lower back again, need to go in for some soft tissue work....
 
Push Jerk
45x5
95x5
115x3
135x3
165x3
165x3
165x3
Rebound Push Press
135x8
135x8
135x8

Catback Rows
Light band x3x20

Standing Single Arm DB Press
50x8
50x8
50x8

Lat Pulldown
x8
x8
x8

Hammer Curls
​
 
DE Squat
45x10
135x5
185x3
220x3
270x3
310x3
+belt
340x3
340x3
340x3
340x3
340x3
340x3

Hi Bar Squat
315x6
315x6
315x6

Leg Press
3ppsx5x10

Lunge
BWx3x15 each leg

Leg Extension
120x15, 7, 4 Rest Pause
 
It always looks like so much work when you write it that way! And it is good volume at that weight.
 
I would write 6 x 3...but then again Sean would write 3 x 6 which would make it "appear" even more incredible.

Still a lot for DE IMO(weight wise). Nice NomZ
 
I originally wrote it like that bc of the sets x reps battles for no confusion. But then I like the way it shows how much work it actually is.
 
Standing Strict OHP
45x20
95x10
115x5
135x5
155x5, 115x8 Rest Pause
45x20

CGBP
45x20
135x10
185x8
185x8
+Blue Slingshot
225x8
225x8

Paused all the last reps.

Chest Supported DB Row
35'sx16
35'sx15
35'sx12
35'sx10

3 Way Shoulder Raise
10'sx3x12 front/lateral/rear

Too pumped. OHP and CGBP is feeling stronger.
 
Definitely stronger. You recently got the 225x 10 mark and now x 2 x 8 close grip after OHP. Nice freaking work man.
 
Graduation weekend, parents taking me to eat everywhere. Back up to 212 despite like 2-3 meals per day.

Fridays DLs
SUMO
365x2
405x2
455x2
495x2
2" CONV DEFICIT
405x3x3

LUNGE, HACK SQ, PULL THROUGHS, CALVES
 
Damn, I knew you had a killer squat and DL, but that OHP and bench are getting juicy. I think I saw 3 x 155 x 8. Impressive. Good work, man.
 
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