NomZ Totals 1500+

[NomZ]

2 guys one bar? Is there a video.

Just youtube it, I'll post a vid soon when we break 1000+, just don't have enough plates when people are in the gym.

 

[NomZ]

Fasted 202lbs
1 scoop PPK


Strict OHP
45x20
95x5
115x5
135x3
165x3
Double Pause OHP
125x3x5


Pause in rack position between reps, pause above head at stickpoint, then lockout and return to rack position.


Rebound Push Press
135x12
Rebound Push Jerk
135x8


Pullups
BWx4x10


DB Row
75x3x15


Bis


Band Pullaparts

 

[Wrivest]

Double pause presses sound like the devil!! How's the impact on your lower back? Mine always gets destroyed

 

[NomZ]

Double pause presses sound like the devil!! How's the impact on your lower back? Mine always gets destroyed

From the presses? I usually belt up when it's heavy and make sure to engage the core hard so my ribcage isn't totally open and lumbar hyperextended.

 

[NomZ]

For the non-Instagram followers:

Invalid Link Removed

Invalid Link Removed

 

[ShutUpNdSkwat]

Question: What's the point of squatting with a bigger bar? 2" axle bar?

 

[NomZ]

Question: What's the point of squatting with a bigger bar? 2" axle bar?

Just a challenging variation, plus it may be an event I see in strongman in the future.

 

[ShutUpNdSkwat]

Just a challenging variation, plus it may be an event I see in strongman in the future.

Ooooh cool, cool. I can accept that.

Yeah, I'm pretty sure I saw Brian Shaw do that. Squat with an Axle. I was pretty impressed, but then again anything Brian Shaw does impresses me.

 

[NomZ]

Ooooh cool, cool. I can accept that.

Yeah, I'm pretty sure I saw Brian Shaw do that. Squat with an Axle. I was pretty impressed, but then again anything Brian Shaw does impresses me.

lol pretty much any WSM competitor.

 

[ShutUpNdSkwat]

lol pretty much any WSM competitor.

Hahaha well said. If you get invited you're a certified BA in my book.

 

[NomZ]

ME Squat Session


1 scoop PPK


Squat
45x10
135x10 pause
225x5
275x3
+belt
315x3
365x2
405x2
455x5 PR
+2m RPM wraps
495x5 PR


HiBar Pause Squat
315x1 3sec pause
335x1
355x1
375x1


RDL
135x10
225x10
275x8
+belt
315x8


Hack Squat
+toes forward, narrow stance
90x10
130x10
160x10
190x10


Bulgarian Split SQ
BWx3x10 each leg


BFR Calves


Standing Cable Crunch


Great squat session. I was planning to keep reps below 3, but felt good to go for a PR on 455 and repped it out. Kept the RPE high and just did ramping sets instead. 455x5 raw and 495x5 wrapped were both PRs, especially following each other. Was lifting solo and wrapped myself, so no vids.

 

[Duramaxhd]

Wow incredible man

 

[liftandswim]

Strong mofo. Good work nomz

 

[herderdude]

Damnnnn homie! Fantastic squatting.

 

[rob112]

Freaking killed it man. That session deserves a nice meal and some R and R

Congrats on the PRs!

 

[Sean1332]

Beeeeeeeeaaaaasssstttt

 

[NomZ]

Thanks fellas, at a Bodyweight of 205 right now, trying to lean out a little.

Tried a new warmup routine with much bigger jumps at higher intensity, worked well it seems, though walkouts felt heavier than normal.

 

[NomZ]

*back tweaked from something I did today, so took a different approach for this workout


1 scoop PPK


Band shoulder warmup/forearm warmup + pullaparts


WG Bench
+feet on the bench & flat backed
45x20
95x10
135x10
165x8
185x5
205x5
225x4
225x4
+Original Slingshot
255x3
+3sec negative & paused
275x2
275x1
290x1


Neutral DB Bench Press
50x20
75x10
90x8


Paused Cable Row
135x15
135x15
135x12


Dips
BWx15
BWx15
BWx15


Kept all the load off the lower back, couldn't arch without bothering my back, so went flat backed and feet on the bench.

 

[NomZ]

Upper + Strongman Events


1 scoop PPK


Power Snatch
65x5
95x3
125x3
140x3
165x1
165x1
175x0


Football Bar OHP
+strict
60x10
110x5
140x3
+push press & push jerk
170x3 & 2
170x2 & 2
+push press
190x1
+push jerk
190x1


Seated Unilateral OHP
35x3x10


Moving Medley
+focused on speed and form
(185lb per hand 2" farmer walks 25m, 200lb sled drag 25m, 120lb keg carry 25m)x4


Gassed after the moving medley.


Back was OK, too iffy to deadlift but didn't bother me much on snatches or overhead press. Been awhile since I snatched, so just wanted to see where I stood.

 

[Wrivest]

Not a bad snatch for being out of practice!
(Sounds dirty no matter how ya say it)

 

[Rodja]

Not a bad snatch for being out of practice! (Sounds dirty no matter how ya say it)

This could go on for awhile...

 

[Wrivest]

This could go on for awhile...

i may have created a "snatch monster"...

 

[herderdude]

i may have created a "snatch monster"...

Knew a girl like that once...

 

[justanotherj]

Acrobatic meatball. In

 

[NomZ]

Snatch off anyone?

Acrobatic meatball. In

Is this who I think it is?...

 

[justanotherj]

Snatch off anyone?


Is this who I think it is?...

Snatch off accepted. Then we can go run a half marathon with 45lb rucks after

 

[Wrivest]

Snatch off anyone?

I'm in... What's the criteria! Vids required! (Wait... Is this still lifting??)

 

[Rodja]

Snatch off anyone?

Like a detachable snatch?

 

[NomZ]

Snatch off accepted. Then we can go run a half marathon with 45lb rucks after

Yep, exactly who I thought this was. Start up a log, a lot of strong journalers here, plenty of PLers. Not sure about crossfitters though...

I'm in... What's the criteria! Vids required! (Wait... Is this still lifting??)

No women involved, so I'll stick to the lift.

Like a detachable snatch?

I think they have a special name for that kind of snatch.

 

[justanotherj]

What's crossfit?

I just like to squat and oly lift. The running is just something miserable they expect me to do at work.

 

[NomZ]

1 scoop PPK


Sumo Deadlift
145x10
235x3
325x3
+belt
375x3
415x3
465x3


HiBar Squat
45x10
135x10
225x5
275x3
315x3
315x3


Back started hurting, stopped here.


Back Extension...Leg Press
BWx4x20...3ppsx4x15


Squatted in my new Nike Romaleo II's, amazing shoes, really glad I got them. Highly recommend them, just expensive. Got mine on sale luckily.

 

[Rodja]

What shoes were you using previously?

 

[NomZ]

What shoes were you using previously?

My poverty VS Dynamos, 3-5yrs old, can't recall when I bought them.

 

[NomZ]

Back feeling a little better, still taking it light today.


DE Squat
1 scoop PPK


Lot of mobility/warmup drills.


Squat
45x10
135x10
225x5
275x3
315x1
365x1
405x1
405x1
+belt
405x1
405x1
405x1
LowBar Pause Squat
305x1 10sec
305x1 15sec
305x1 18sec
305x1 10sec


Unilateral Leg Press
1ppsx12, 10, 8 RP


Complex
(Bulgarian Split SQ 45x10 each leg -> HiBar Goodmorning x20)x3

 

[herderdude]

10+ seconds, huh? Why do you hate yourself so much?

 

[NomZ]

10+ seconds, huh? Why do you hate yourself so much?

lol the 18sec pause sucked, I'll show you on instagram. I was going for 20+ and didn't think I'd make it up around 18...

 

[Wrivest]

18 sec pause is just un-holy!! My legs cramped and my knees blew out just reading that!! Good stuff Nomz!!!

 

[LizKing531]

10+ seconds, huh? Why do you hate yourself so much?

because he's taking it light.... :261:

 

[justanotherj]

You pausing at the bottom or parallel? Bet it feels good on the hips

 

[liftandswim]

Brutal pauses.

 

[NomZ]

18 sec pause is just un-holy!! My legs cramped and my knees blew out just reading that!! Good stuff Nomz!!!

lol thanks bro.

because he's taking it light.... :261:

Ha, high intensity, but low stress = taking it light.

You pausing at the bottom or parallel? Bet it feels good on the hips

The bottom is just below parallel for me, just legal depth bc I have the worst mobility.

Brutal pauses.

Yes they were.

1 scoop PPK


Standing OHP
+pause in rack position, pause just over head, pause just over head as I lower
45x10
95x10
115x5
115x5
115x5
115x5


Ah, brutal time under tension, the double pause over the head is typicaly where I fail an OHP.


TnG Bench Press
45x10
95x10
135x10
185x3
205x3
+Reactive Slingshot
235x6
235x6
235x6
-Remove Slingshot
135x13 dropset


DB Row
75x15
95x12
95x12
95x12


Seated DB Press
40x15
55x10
55x10
55x10


V-Grip Pulldown
140x15
160x12
180x8
180x6


Seated DB Clean to Press
20x5
20x5
15x5
15x5
15x5


Preacher DB Hammer Curl
40x3x10


Bloodflow Tris
x25, 20, 15


Hanging Scapular Retractions
x4x10 varying grips


I need to stop benching at work without a spotter, it always suck. My long arms always makes unracking awkward and takes a lot off my bench press.

 

[NomZ]

1 scoop PPK


Power Snatch
45x5
95x2x3
115x2x2
135x2x1
155x1
165x1
175x1
185x0


Deadlift
+sumo
135x10
225x5
315x3
360x3
405x3
+belt
475x3
545x3
+conventional
450x3x3


HiBar Squat
225x8x5


Circuit
3x(120lb keg carry 25m onto 62" platform, 120lb sandbag carry 25m onto platform, 70lbx10 KB swing)


Pretty meh workout. 545 felt heavy off the floor for sumo, not what I was planning for this evening; I believe as a result of me not doing my sumo off the floor consistently. I'll need to revamp and focus my programming to stay on top of things and get more consistent.


The circuit at the end had me sweating, fun too.

 

[liftandswim]

What's up next for you, competition wise? You're consistently putting up big numbers, just curious

 

[NomZ]

What's up next for you, competition wise? You're consistently putting up big numbers, just curious

Thanks, I actually tend to lift pretty sub-maximal during training and hit a lot more in competition/meet prep.

Either a strongman competition or powerlifting in October. Getting strong for either.


Fasted 203lbs
1 scoop PPK


OHP
45x10
95x5
115x5
+push jerk
135x3
165x3
185x2
205x1
205x1
205x1
135x6 rebound push jerk


DB Clean to Press
+both arms
75x1 clean + 3 press
85x1 clean + 3 press
100x1 clean + 1 press
110x1 clean + 0 press
75x1 clean + 3 press


Pullup
BWx14
BWx12
BWx10


Strict Unilateral DB OHP
40x8, 6 RP
40x8, 4 RP
40x8


DB Curl
20x20
20x15
20x15


Pullaparts
BWx3x20


My push press/jerk on a barbell is less than my axle clean and press, fml.

 

[herderdude]

Good thing there aren't any barbell overhead in comps, then!

 

[Sean1332]

Strong pulling bud

 

[NomZ]

Good thing there aren't any barbell overhead in comps, then!

True, still poopycock.

Strong pulling bud

Felt weak man. Need to get my pulls off the floor better.

 

[NomZ]

ME SQ 80%x5x2
Fasted
1 scoop PPK


Squat
45x10
135x10
185x3
275x3
+belt
315x3
365x2
405x2
440x2
440x2
440x2
440x2
440x2


Leg Press
3ppsx10
4ppsx10
5ppsx10
6ppsx10
8ppsx6
8ppsx6


Unilateral Leg Press
1.5ppsx10
2ppsx2x8


Band Crunch


Calves


Back was still sore from deadlifting Friday, and then very sore after I finished the 5x2, so kept accessory off the back.


440x5x2 is a volume PR, dialing in my training since I need to stay on track and sticking to percentages rather than feel a little more. Friday will be 70%x3x8 deadlift.

 

[rob112]

Some very nice volume in the squats big dawg

 

[rob112]

Double post