NomZ Totals 1500+

[NomZ]

Strong choice of preworkout. Good session, too. Speedy.

Those Monster Rehabs are tasty. Ya I was sweating hard.


1 scoop Focus XT

RE Squat
45x10
135x10
225x3
275x3
+belt
315x3
365x8
365x8
365x8

HiBar Pause Squat
225x5
+belt
290x5
290x5
290x5

Unilateral RDL
45x10 each leg
135x3x5 each leg

Unilateral Leg Press
3plates x3x8 each leg

Calves

Hyper
+against quaded miniband
x10, x8, x8

 

[Sean1332]

Did you use the bar for the uni RDL? I'm trying to imagine how that would work.

 

[NomZ]

Did you use the bar for the uni RDL? I'm trying to imagine how that would work.

Ya, I used a regular barbell, picked it off the ground, switch to unilateral and perform RDLs with soft touch on floor.

 

[Wrivest]

Bar is easier than DB's IMO. Holds you steady, looks harder than it is. Ever do Bulgarian splits with a bar? Same kinda feel.

 

[Sean1332]

Sounds good to me

 

[NomZ]

Bar is easier than DB's IMO. Holds you steady, looks harder than it is. Ever do Bulgarian splits with a bar? Same kinda feel.

I do both, whatever is more readily available, but you're right, still sucks.

Sounds good to me

Hit the hammies the hardest.

 

[herderdude]

Rehabs are most certainly tasty. 365x3x8 in just a belt, huh? You gotta be pretty close to ready for 1500, I'd give you 575 at least in wraps with those kind of numbers.

 

[NomZ]

Rehabs are most certainly tasty. 365x3x8 in just a belt, huh? You gotta be pretty close to ready for 1500, I'd give you 575 at least in wraps with those kind of numbers.

Pink is my favorite.

Ya, the 365x3x8 sucked ass on the third set. I'm thinking I'll be raw raw next meet in October and break 551 to be a top ten ranked 198 in squat.

551/300/660 I see very possible by October, if not more since I'm within 10-20lbs of each of those lifts already.

 

[herderdude]

Pink is my favorite.

Ya, the 365x3x8 sucked ass on the third set. I'm thinking I'll be raw raw next meet in October and break 551 to be a top ten ranked 198 in squat.

551/300/660 I see very possible by October, if not more since I'm within 10-20lbs of each of those lifts already.

I like the plan, man. You're right on the cusp of being ranked, and 551 is well within reach. That's all I've been focused on of late, getting my name on that PLWatch board. I have a shot at single ply bench and maybe raw/wraps squat. I don't necessarily plan on PRing on squats while dropping a weight class, we'll have to see how it goes.

 

[NomZ]

I like the plan, man. You're right on the cusp of being ranked, and 551 is well within reach. That's all I've been focused on of late, getting my name on that PLWatch board. I have a shot at single ply bench and maybe raw/wraps squat. I don't necessarily plan on PRing on squats while dropping a weight class, we'll have to see how it goes.

Ya budday.

Fasted
1 scoop Focus XT

STRICT STANDING OHP
45x15
95x5
115x3
135x3
155x3
175x1, 0

COMPETITION BENCH
45x15
135x10
185x3
215x8x3 1:30rest

WG BO ROW
135x10
185x3x10

ZYDRUNAS PRESS
45x10
95x3x6

PREACHER DB HAMMER CURL
35x15, 12, 10 RP
35x10, 8, 6 RP

TRIS
x25, 25, 20

ABS

Need to switch up my OHP routine as I'm stalling at heavier loads. Wasn't feeling too strong today and lifting at my work gym, sub-ideal atmosphere...

 

[Royd The Noyd]

Hey. Have I paid you dis month? Are you SWOLE yet?

Invalid Link Removed

 

[NomZ]

Hey. Have I paid you dis month? Are you SWOLE yet?

Invalid Link Removed

No you hasn't, I forgetted.

Moderately, leaning out a little so I look a little bigger.

Your puppy sure got swole though.

 

[Royd The Noyd]

No you hasn't, I forgetted.

Moderately, leaning out a little so I look a little bigger.

Your puppy sure got swole though.

She's a huge bitch!

Brb sending monies.

 

[NomZ]

She's a huge bitch!

Brb sending monies.

How much she weigh? Your other one is small ya?

Thanks breh.

 

[Royd The Noyd]

How much she weigh? Your other one is small ya?

Thanks breh.

He's 2 years old and 20lbs. She's about 6 months now and already 15lbs so she will eventually be bigger. But she bullies and dominates him already.

Invalid Link Removed

 

[NomZ]

He's 2 years old and 20lbs. She's about 6 months now and already 15lbs so she will eventually be bigger. But she bullies and dominates him already.

Pepper his angus.


Running on empty, was at the San Jose Fit Expo handling two single ply lifters, then hit the gym. I had to skip DE deadlifts Friday because I had a weird allergic reaction to something and knees/ankles were super swollen and ROM was restricted. Going to DE Squat/Dead tomorrow.

1 packet Evogen sample
1 packet Karbolyn Sample

Paused Seated OHP
45x20
95x8
115x5
135x3
135x3
135x3
95x8
95x8

Lat Pulldown
120x3x15

Seated DB Arnold Press
30x3x12 unilateral each arm

Chest Supported Row
95x3x10

Dips...Band Pullaparts
No rest
BWx10...x20
BWx9.....x15
BWx7.....x15

Bis

Forearm Rehab

HS Shrug
115 per hand x3x15

Pretty much everything was blood flow work, and seated to keep off my knees which are 90%.

 

[Duramaxhd]

Thats sucks man I wish u a speedy recovery

 

[rob112]

Damn that allergic reaction sounds like some weak sauce. Voodoo floss to get the swelling down maybe?

 

[NomZ]

Thats sucks man I wish u a speedy recovery

Damn that allergic reaction sounds like some weak sauce. Voodoo floss to get the swelling down maybe?

Thanks guise, it sucked. Worse part was after today's workout though..

1 sample Razor 8

DE Squat 2min rest
135x10
225x3
275x5
+belt
315x1
365x5x1

DE Conv. Deadlift 1:30min rest
135x10
225x3
315x1
+belt
365x6x1

Pause HiBar Squat
135x10
185x10
225x5
225x5
225x5
225x1 10sec pause

Leg Press
2ppsx3x12

Bulgarian Split Squat
BWx3x12 each

Hypers
BWx25, 20, 20

Abs

Joints felt like death afterwards, my elbows just plain hurt, and my knees felt death. Worst joint pain I've experienced in a while, hopefully the lingering effects of my mystery illness and will improve soon.

 

[NomZ]

7/16 Bench/Upper


Fasted
1 scoop PPK


Pullups
BWx15


Competition Bench 2min rest
+wider grip & paused
45x20
135x10
155x3
185x3
225x3
245x3x4 Volume PR
+reverse monster minibands
225x3x5


Pullup 1min rest
BWx10
BWx6
BWx2x4


Seated Cable Row
140x3x10 w/pause at end of concentric


Zydrunas Press
45x10
95x5
100x3x5


DB Hammer Curl
40'sx3x10


Bloodflow Tricep Extensions
x3x20


Band Pullaparts
x3x20

 

[rob112]

Different gym this time? Nice bench session NomZ, and nice PR.

 

[NomZ]

Different gym this time? Nice bench session NomZ, and nice PR.

This was my work gym, I just had a random bro give me lift-offs, which helps. Thanks.

Boss Barbell
ME Deadlift


1 scoop PPK


Deadlift
75kgx5
125x3
175x1
+belt
205x1
235x1
245x1
265x1 (585lbs)


Deadlifts felt incredibly heavy, I'm blaming the mystery illness from last week that has left me with some of the worst joint pain I've experienced. I was hoping for a PR, but 585 was incredibly hard and my last PR was 650....not a good day today.


Conventional Deadlift
385x5
385x5
385x5 beltless


2" Axle Clean and Press
35x10
125x3
155x3
175x1
200x1
+continental clean only
200x3x1


Power Snatch
135x2
135x3
155x1
175x0, 0


Low Bar Pause Squat
275x3x3 2sec pause w/Texas Squat Bar


This workout was all over the place due to my deadlifts not going as planned, just messed around the rest of the workout.


Energy was there, just not my strength today...

 

[Sean1332]

At least you were at BBBC!

 

[NomZ]

At least you were at BBBC!

Be jealous that Sparkle likes me and let me drop in.

Talked to Dan a bit about changes he's made in his sumo form, and my own form.

 

[rob112]

Isn't Dan going head to head with a very good competitor in his weight class soon? I recall reading about a big meet.

That's always throws me off when I feel good and the weight doesn't. Just goes to show you never know what's gonna happen.

 

[NomZ]

Isn't Dan going head to head with a very good competitor in his weight class soon? I recall reading about a big meet.

That's always throws me off when I feel good and the weight doesn't. Just goes to show you never know what's gonna happen.

I saw that poster, but didn't ask him about it.

Felt **** man.

Prowler Push
+130x3x25m high handle + 25m low handle

 

[NomZ]

Fasted 205lbs
1 scoop PPK


Really digging the flavor, got enough of the lemonade kick/tart with the sweetness, tastes good man.


Strict Standing OHP
+pause each rep
45x10
95x10
120x5x5


Supinated Lat Pulldown
135x10
155x10
185x10
185x10


High Incline DB Press
+neutral grip
45x15
65x3x10


Unilateral DB Arnold Press
35x3x10 each arm


Strict DB Row
85x3x10 each arm


Hammer DB Preacher Curl
35x3x10 each arm


Forearm Rehab


Solid fullness and vascularity going on with the higher reps today, took everything lighter today to let my body recover.

 

[NomZ]

1 scoop PPK


DE Squat
45x10
135x10
225x10
275x3
315x3
315x3
330x6x1


Good speed on these, finally feeling less weak.


RDL...Close Stance Leg Press
135x10...3ppsx10
225x10...3ppsx10
225x10...3ppsx10
225x10


Lunge
BWx3x10


Calves


Kept things light today in case I want to hit some heavier lifting later this week. Still experiencing the solid energy, fullness, and vascularity from the PPK.

 

[Gym God]

So late to the party…

 

[NomZ]

So late to the party…

Glad to have you.



1 scoop PPK


Forgot my gym bag and had worked all day prior, so this became a pump session.


Pullup
BWx15


DB Bench Press
55x10
75x3x10
75x8 unilateral


Seated DB OHP
50x3x10
50x8 unilateral


Chin-up
BWx10
BWx8
BWx8


DB Curl...Bentover DB Row
40x10...40x10
40x10...40x10
35x10...35x10


Cable Pushdowns
x25
x20


Pump achieved, super full delts/pec/arms/lats, felt good man.

 

[herderdude]

Ridin the Swole Train

 

[NomZ]

Boss Barbell Session, running off a few hours sleep last two days, dragging ass.


1 scoop PPK


Competition Squat
20kgx10
70kgx10
120kgx3
150kgx1
+belt
160kgx1
180kgx1
200kgx1
+add knee wraps myself
220kgx1 (485lbs)
240kgx1 (530lbs)
255kgx0 (562lbs)


562lbs would have been a small PR.


Comeptition Bench
45lbsx20
135x5
165x3
195x1
225x1
255x1
275x1
300x0


300lbs would have been a small PR.


Competition Deadlift
70kgx1
120kgx1
160kgx1
200kgx1
220kgx1
245kgx1 (540lbs)
265kgx0 (585lbs)


Chest Supported Row
90lbsx10
135x5
135x5
170x5


Despite the low reps, was still pretty full and vascular. Energy was enough to get me a little fired up considering how little rest and recovery I've gotten in lately, diet has been poor as well.


1345lb total is about 100lbs less than my last meet total, so not too bad I guess with my current circumstances but still feels pretty bad.


Off until Mon/Tues.

 

[Sean1332]

What went wrong with squat and bench? Still a strong day nonetheless.

 

[NomZ]

What went wrong with squat and bench? Still a strong day nonetheless.

Squat I buried and then rebounded about 3" above parallel before cutting out, got it higher than 570 fail a while ago, but I just didn't have the energy. Same as bench, plus left forearm's tendinitis is extremely bad ATM.

 

[rob112]

Was this like a mock meet or something?

 

[NomZ]

Was this like a mock meet or something?

Actually did it for an online contest to win some free stuff, but I've been wanting to test myself lately...

... and I failed horribly, lol.

 

[rob112]

Actually did it for an online contest to win some free stuff, but I've been wanting to test myself lately...

... and I failed horribly, lol.

Lol

Ah...just sounds like some more rest was needed considering you were close to some PRs

 

[NomZ]

Lol

Ah...just sounds like some more rest was needed considering you were close to some PRs

Ya IDK if you saw, but was ill last week, and haven't been resting/eating this week bc my GF had surgery.

 

[rob112]

Ya IDK if you saw, but was ill last week, and haven't been resting/eating this week bc my GF had surgery.

Oh no ****. Well damn...pretty damn good lifting considering

 

[LizKing531]

Ya IDK if you saw, but was ill last week, and haven't been resting/eating this week bc my GF had surgery.

Bummer on the misses, but good lifting anyways! I'd seen you mention feeling ill, didn't catch the part about your GF's surgery - best wishes on a speedy recovery!

(hearing about surgery makes me nervous anymore after my mom had some issues in supposedly routine surgery that caused her to go septic & d@mn near die...)

 

[Gym God]

Actually did it for an online contest to win some free stuff, but I've been wanting to test myself lately...

... and I failed horribly, lol.

Lack of sleep and mind rightfully-so else where, you're still doing well NomZ. Just don't let the lack of sleep catch up to you.

 

[NomZ]

Bummer on the misses, but good lifting anyways! I'd seen you mention feeling ill, didn't catch the part about your GF's surgery - best wishes on a speedy recovery!

(hearing about surgery makes me nervous anymore after my mom had some issues in supposedly routine surgery that caused her to go septic & d@mn near die...)

Thanks, appreciate it.

Lack of sleep and mind rightfully-so else where, you're still doing well NomZ. Just don't let the lack of sleep catch up to you.

Definitely, things are much better this week.

2pm Fasted Workout (too late...)
1 scoop PPK


Squat
45lbsx15
135x10
225x10
275x3
+belt
315x3
365x3
405x4
405x4
405x4
405x4
HiBar Paused Squat
315x3 1sec pause
315x3
315x3


Hyper
+40x10 barbell on back + 5 snatch grip barbell
+40x10 + 4
+40x10 + 3


Overhead Lunge
40x3x8 each leg


Leg Press
3ppsx3x10


Calves


Finally a decent workout, still not on point, but wasn't that bad. Squats felt a little heavy but I was getting good rebound out of the hips in the hole.


Enjoying the overall fullness I'm getting that doesn't interfere with my ROM or is too painful. Calves hadn't been that full/pumped in a long time.

 

[Duramaxhd]

Man that's a lot of squats great work

 

[NomZ]

Man that's a lot of squats great work

lol thanks, they left with me with hella bad DOMS too.

Fasted
1 scoop PPK


Wide Grip TnG Bench Press
45x20
95x10
135x10
185x3
+Reactive Slingshot
225x3x10
Competition Grip 3 Board Press
+pause
225x3x3


Paused Standing Overhead Press
45x20
95x5
115x5
135x3x6


Chest Supported Row
90x3x15


Wide Grip Lat Pulldown
165x3x12


Unilateral DB OHP
35x3x12


Spider Curls
35x12, 10, 8 RP


HS Shrug
90 per hand x3x15


Another pumpfest and decent workout. OHP felt light, so stuck with the pause in the rack position to work on my initial drive off the rack position.

 

[liftandswim]

In!

 

[rob112]

Strung together a nice couple if sessions after that mock meet. Looks like you recovered nice.

 

[NomZ]

In!

Good to have you.

Strung together a nice couple if sessions after that mock meet. Looks like you recovered nice.

Definitely, I'm on the rebound. Thanks bro.


At Boss, figured it'd be dead before their first meet, I was correct. But Dan and Brandon are doing interviews in the main lifting room. Crossfit area it is for me.

 

[NomZ]

Boss Barbell
1 scoop PPK


Conventional Deadlift
45x10
135x8
225x3
315x3
+belt
365x3
405x7
405x7
405x7


Paused HiBar Squat
135x3x8 3sec pause
225x3x3 3sec pause
225x1 10sec pause


Rear Barbell Lunge
135x3x6


Dan Green and Brandon Lilly were giving interviews in the main lifting room, so I was in the crossfit area and stuck with just bumpers and a barbell. My lower body is still wrecked from Tuesday's squat in terms of DOMS, so this was a nice lighter workout.


Lower back was pumped from the deads...

 

[Duramaxhd]

I like how 405×7 is lighter side good work

 

[rob112]

I like how 405×7 is lighter side good work

NomZ is a beast, yo. That is some serious work IMO.