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NomZ Totals 1500+

1 scoop PPK


Strict OHP
45x10
95x10
115x8
135x8
135x5
135x5


Pause Bench
+wide grip
135x10
165x3
185x3
225x3
+close grip
225x3
225x3
225x3
+moderate grip negative only
265x1 8sec eccentric
295x1 5sec eccentric
+Titan Ram full ROM
305x1
+Black Slingshot & remove Ram
315x0
315x0


Missed the 315's literally right at lockout, all I need to do was lock out my elbows and the lift was good, about 1" of ROM. Flew off my chest, just have the world's worst lockout.


Cable Row
135x10, 165x10 RP
165x10
165x10
165x10
165x10


DB Curls & Zottman Curls


Band Pullaparts


Benching took a lot of time, so didn't have much time for accessory.
 
What are your plans for your lockout?
 
herderdude said:
What are your plans for your lockout?
Click to expand...
More of the heavy negatives and heavy Slingshot work.


Just turned in my entry for a strongman meet October 24th, so OHP is still my main problem

245 Log clean and press, max reps in 75sec
Arm over arm cement truck pull
225 Farmer walk for max distance with turns
405 Deadlift off the floor for max reps in 60sec
Keg carry to 48" platform 160-300
 
A heavy log to be repping for the lightweights. If you don't zero it (I don't think you will), you'll be set. The other events suit you well, though a heavier deadlift would favor you even more. Have you gotten to work with kegs yet?
 
Man that lock out taking your glory NomZ! You'll get it though. Just get there one inch at a time like a gentlemen.

Awesome on strongman sign up. I look forward to seeing how it goes for you.
 
herderdude said:
A heavy log to be repping for the lightweights. If you don't zero it (I don't think you will), you'll be set. The other events suit you well, though a heavier deadlift would favor you even more. Have you gotten to work with kegs yet?
Click to expand...
Medium weights technically, the LW get a 205 log, and HW 275.

I'm expecting to zero it at the moment, on the press, we'll see if I can get my hands on one soon.

Yes, I'd like a heavier deadlift too, I'll need to increase my conditioning. I've done some very light key carries and loads but should have access to some heavier kegs soon.
rob112 said:
Man that lock out taking your glory NomZ! You'll get it though. Just get there one inch at a time like a gentlemen.

Awesome on strongman sign up. I look forward to seeing how it goes for you.
Click to expand...
Ya, it sucks!

Thanks bro.
 
Nice volume. I need to get back on my back squats. I just dont know how to deal with volume and work. Didn't even lift for 3 weeks during my shooting package.

Edit: was replying to the previous pages workout apparently.
 
Down to 202.8 dry in the morning.


Late night
1 scoop PPK


Conventional Deadlift
+loose Super Centurion suit & straps down
135x10
225x10
315x3
405x3
+straps up & Tough n Go
405x20 in 40sec no belt
455x10 in 30sec loose belt
+straps down & reset
385x3 playing w/ start position


Arm over Arm Sled Pull
520x2x25m
610x25m
700x25m


Circuit
120lb keg carry to load for 25m, 120lb sandbag carry to load for 25m


SSB Squat
152x5x10


Was shot from the arm over arm pulls...


The 405 for reps deadlift will be an event in my next strongman show, so feeling out where I stand right now. I gassed myself at 20 in 40sec and didn't even bother getting more. So at the show, I'm expecting 20-30 depending how I feel.


The pump was absolutely insane in the lats and hamstrings on the first set, I could feel the pump before I even finished the set.


Arm ove arm pull should be easier with the truck than a sled since it was dead weight and I couldn't keep it rolling.
 
Duramaxhd said:
Damn dude are u still alive that's an insane amount of weight to move in one session
Click to expand...
My back hurts... and my hands hurt... still alive though.
rob112 said:
Damn, your strong, man...strongman!
Click to expand...
lol thanks bra
Sean1332 said:
Nuckin Futs
Click to expand...
lol
justanotherj said:
Did you flip the beast mode switch before that 20 rep set?
Click to expand...
Na rly, I don't get psyched up for training. Everyone was wondering why I stopped at 40sec, I was ****ing gassed man. That's why the 455x10 set was so short, was dead still.
 
Fasted 202lb dry
1 scoop PPK


Farmer Walk
+turns every 25ft
180x50ft
180x75ft
180x100ft
180x75ft
180x75ft


Keg Carry to Load
+carry 20ft to load over 50" bar
(150 & 160) x3


Keg Load over Bar
+50" bar
160x3x3


And I'm dead.
 
I forgot to OHP this week, so came in today just for that.


Fasted
1 scoop PPK


Standing Strict OHP
45x10
95x10
115x10
145x5
Push Jerk
185x3x3


OHP Lockouts
+forehead to lockout off pins
135x3x3


OHP Lockout Holds
245x2x10sec


Neutral DB Incline Bench
60x15
60x13
60x10


Zottman Curls


Pretty decent pressing session despite my upper back feeling like death.
 
justanotherj said:
You don't have jerk boxes? Trying to see if my gym will commit to the idea and purchase some.
Click to expand...

Negative, you can always get the dense foam plyo boxes and use as jerk blocks. Two uses one piece of equipment.
 
Dragging ass today with only 500 cals in me by 5pm, summon the power of PPK...


DE Squat
1 scoop PPK


Squat
45x10
135x8
225x3
275x3
315x2
+belt
385x2
385x2
385x2
385x2
385x2
+reverse bands (85lbs off bottom, full weight at top)
455x1
495x1
525x1
555x1 (470 at the bottom)


DB Swing
50x4x20


BB Split SQ
65x3x10
85x8


Calves


Russian Twist
25x3x40


Felt sluggish on squats, speed was dying off by the 4th set on 385 but wanted to hit some heavy top end work.
 
1 scoop PPK
1 scoop Caff Free Focus XT


Paused OHP
+pause at forehead
45x10
95x5
115x5
135x3x3


CG Bench
+pause
45x10
95x10
135x10
165x3
195x3
225x3x3
+Reactive Slingshot & TnG
225x3x6 + 1 pause


DB Row
+strapless
95x15
95x15
95x11


Need to step my DB rows up, used to row 110x20 w/out straps.


Neutral Seated DB OHP
+holding DBs in front to simulate a log = awkward
55'sx3x6


DB Hammer Preacher Curl
30x15, 30x12 RP
30x15, 30x11 RP


Tris Bloodflow


Band Pullaparts
60 reps


Pretty meh in terms of weights moved, no liftoff sucks on bench.
 
Friday Night Session

ME Deadlift
1 scoop PPK

CONVENTIONAL DEADLIFT
+suit bottoms
135x10
225x3
315x3
405x3
+soft Velcro belt
455x2
+straps up
510x2
+straps down
510x1
+raw
510x1
+raw and sumo
510x2x3

2" DEFICIT
375x3
425x2

ROGUE SWISS BAR PRESS
62x10
112x5
152x3
172x3
192x5x1 push press/jerk

ARM OVER ARM SLED PULL -> Prowler Push
3x (sled + 125 25m -> sled + 90 25m)
2x (sled + 160 25m -> sled + 90 25m)

****ty workout, first 510x2 came up fast but the suit wouldn't let me setup and had no leg drive. After the straps went down everything went to ****.

Then during the pressing I nailed my right elbow on the rack and hit it so hard I couldn't lock out the right arm. So now I have two bad elbows that both don't want to lockout....
 
Thanks for the kind words of encouragement, ya twats.


Bloodflow workout
Fasted @ 2pm

Rowing Erg
3min warmup, 500m in 2:50 @28s/m

Standing OHP
45x10
95x3x10

Chest Supported DB Row
35'sx3x12

Seated Neutral DB OHP
25'sx3x12

Neutral Lat Pulldown
80x3x12

Band Crunch...DB Shrug Holds

Curls

Tris

Band Pullaparts

Huge pump and hit all my broken parts with a lot of bloodflow.
 
Yowza, pulling on squat days. Methinks I need to man up and give it a shot.
 
herderdude said:
Yowza, pulling on squat days. Methinks I need to man up and give it a shot.
Click to expand...
Killer back pump, but I think it's a half decent plan to focus on my overall deadlift strength and specifically keeping up my sumo pulling, bc I clearly wasn't doing enough sumo and it's lagged.
CountryLiftin said:
Nice squat volume dude.
Click to expand...
Thanks.
Sean1332 said:
Ruff
Click to expand...
Yep

FINAL SCOOP OF PPK (I'll post a final review soon)
205lbs Fasted @ 1:30pm

Strict Standing OHP
45x10
95x8
115x8
135x8

CGBP TnG
45x10
135x10
185x8
185x8
185x8

DB Row
+straps
100x15
100x15
100x12

DB Incline Bench
+neutral grip
50x10
75x8
75x8
75x7

DB Clean to Press
15x4x8

DB Curls

Band Pullaparts
 
DE Deadlift
1 scoop Focus XT
2.5g SNS Betaine
1g Agmatine

Swiss Bar Strict OHP
62x10
112x8
132x8
132x6
132x5

Sumo Deadlift
135x10
225x3
315x3
405x2
+belt
455x6x2

Conventional TnG
405x10 15sec
405x10 18sec

Farmer Walk
185x50m w/2 turns
235x65m w/2 turns and 1 drop
235x15sec hold
235x15sec hold

SSB Squat
152x10
222x5
272x3x3

Arm over Arm Sled Pull
sled + 115x25m
sled + 205x25m
sled + 295x25m w/400lbs at the start then jump off once moving

Grip is ruined, callouses need some TLC, between the max distance farmers and the sled pulls. Shouldn't take agmatine on deadlift/events day, back pump was so bad during the 235 farmer I just dropped it.
 
Nice workout. I used to those arm over arm pulls all the time back in the day for conditioning.

Been using the gym on the base housing complex lately. Buncha unfaithful skanks. Once I can ween off the eye candy, and get that cube strongman pdf, I'll goto the other gym.
 
Duramaxhd said:
Awsome workout

I think we need to work on the TnG time get them down to about 9 sec for 10 lol
Click to expand...
lol I'm down with that. I want 25-30 in the competition in 60sec.
justanotherj said:
Nice workout. I used to those arm over arm pulls all the time back in the day for conditioning.

Been using the gym on the base housing complex lately. Buncha unfaithful skanks. Once I can ween off the eye candy, and get that cube strongman pdf, I'll goto the other gym.
Click to expand...

Ya I'll email you right meow.

Fasted
1 scoop Focus XT
2g SNS Betaine

Power Snatch
95x3
95x3
115x2
115x2
145x1 + 1 hang
165x1 + 1 hang
165x1 + 3 OHS
185x1 PR
185x0 miss forward
185x0 miss back

BTN Snatch Press
95x4x8

Unsupported Seated DB Press
+neutral grip
55x3x8

Seated Shrugs
55x3x12

Big PR on the snatch, not bad for 3rd time snatching in the past two months. 93kg shall fall soon.
 
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