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NomZ Totals 1500+

justanotherj said:
What's the benefit/aim of benching with feet on bench?
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See below.
RegisterJr said:
Gonna sit back and watch...
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lol good to have you
liftandswim said:
It's been scientifically proven to add 5 inches to your arms in 5 weeks.

But really, you're just taking away the leg drive. All uppa bod-D
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This, and increased shoulder stabilitization and core. I need the increased shoulder stabilization.
justanotherj said:
Just making sure his hip problems weren't that bad. Nomz is getting old now, and all his crossfit is wearing on him.
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Still stronger than you boy.
 
Fasted
Volume Deadlift
1 scoop Focus XT
1g SNS Agmatine
5g SNS Mono

Sumo Deadlift
+Super Centurion bottoms only & beltless
465x4x3
+belted
465x8 @8RPE

Deficit Conventional DL
335x4x4 @8RPE

Pause Conventional DL
+pause 2" off floor
285x5x5 @8RPE

Planks

Back pumpppppppppppppppppp.

Hips feeling better, sumo wasn't bad at all and the loose suit bottoms kept it happy.
 
Hips must be feeling better man. Nice workout!
 
I feel your pain on ye olde back pumpus.
 
liftandswim said:
I don't care what percentages they were, still lots of suck.
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Yessir.

No lower back soreness today, hip a little tight so I'll do some flossing and hip work and rehab tonight at the gym while I coach some of my lifters.
 
liftandswim said:
23. Been training smart for less than a year
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Keep at it bro, I'd say I got smart around 22 but still doing dumb stuff lol.
Hyde said:
In - I'm not reading 26 pages, but I'm along for the ride from here :)
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lol glad to have you.

Heavy Beltless SQ
2/3 scoop Bio Freak

Beltless Squat
+loose Super Centurion bottoms only
495x3x3
+add velcro belt
525x3x2

High Bar Squat
315x4x2

Rack RDL
+from below knee
505x3x3
 
NomZ said:
The beltless suited squats were worse at that weight, felt lost without the support.
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They were bad with no belt to lock in the suit? I do feel like briefs want to pull my butt under me without a belt.
 
herderdude said:
They were bad with no belt to lock in the suit? I do feel like briefs want to pull my butt under me without a belt.
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Suit stayed up just fine, just that amount of weight on my back with no belt and the suit stopping me felt odd.
 
Sean1332 said:
Some pretty ballsy squats with them beltless! Strong core man.
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I blame nick, he needs to join so I can blame him @nisrael...


Heavy Bench
1 scoop Bio Freak

Pause Comp Close Grip
245x2 + 1 with butt lift
235x3x3
245x3x2 @10RPE

Standing OHP
135x4x2

Long Pause Closer Grip Bench
205x4x3 @ 7RPE

Strict DB Row
100x10, 8, 6, 4 low rest

Alternating DB OHP
40, 45, 50x5 each arm

HS Pulldown
80x6 each arm
110x2x6 each arm


Bis

Workout sucked ass until I got past the first bench exercise, then everything felt light and good. Benching heavy at work leaves me weak and with no confidence, 245x4x3 and 260x3x2 was programmed. Then 205 super close grip felt light like a feather.
 
Strong freaking beltless work back there.

Sucks about being at work benching. I have a similar thing where I accept the fact my top set will be at bare minimum 10lbs less if I workout solo with no spot and lift. Basically just saying I think I know that feel :(
 
rob112 said:
Strong freaking beltless work back there.

Sucks about being at work benching. I have a similar thing where I accept the fact my top set will be at bare minimum 10lbs less if I workout solo with no spot and lift. Basically just saying I think I know that feel :(
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Thanks, ya that's exactly how I felt.

199.5lbs dry
Volume Squat
1 scoop Bio Freak

High Bar Beltless Squat
308x4x6
308x10 soft velcro belt

High Bar Pause Squat
253x3x8 beltless @8RPE

Conventional Deadlift
385x3x6 @8RPE

GHR
BWx3x10

Glute Bridge
+against big ass black band
x3x12

Not taking this pre-wo before lower lifts again, back was so bad during pause squats and deadlifts that I was just laying down for 10 minutes between sets despite the weight feeling easy.
 
Forgot I squatted using the natty buffalo bar...

Invalid Link Removed
 
herderdude said:
Forged one rack pull at a time.
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Pretty much, it's the rackpull bar and I've been hammering away at with the rack RDLs.

Fasted
1.5 scoop Focus XT
5g SNS Mono

Sumo Deadlift
+loose Super Centurion bottoms & belt
495x3x3
525x3x2

2" Deficit Conv. Deadlift
+velcro belt & raw
405x4x2 @8RPE

Pause Conv. Deadlift
+belted & raw
405x4x3 pause 1" off floor

Hypers
+90x3x20

DB Shrug
70'sx3x15

Hip still feeling good. Bringing back my sumo form where it needs to be, it's gotten pretty bad, even today my shoulders were over the bar and upper back rounded despite the ease of the pull.
 
Great work. Maybe this sounds dumb, but why is your volume day so light? I mean, based on how strong you are it just seems rather light, %-wise.

Digging all the work btw; I about spit my drink out at the natty buffalo comment
 
Hyde said:
Great work. Maybe this sounds dumb, but why is your volume day so light? I mean, based on how strong you are it just seems rather light, %-wise.

Digging all the work btw; I about spit my drink out at the natty buffalo comment
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I assume you mean the volume squat?

The %s for that day are 60 and 65% plus nominal weight increases, so light to begin with. It became lighter when I went to my highbar/narrow squat max of 450 rather than 530 for lowbar.

Other than that, Nick would have to explain as its his program. My best guess is it was light volume bc the squat workout before was heavy and the deadlift workout following was heavy.

And now it's time to deload.
 
NomZ said:
I assume you mean the volume squat?

The %s for that day are 60 and 65% plus nominal weight increases, so light to begin with. It became lighter when I went to my highbar/narrow squat max of 450 rather than 530 for lowbar.

Other than that, Nick would have to explain as its his program. My best guess is it was light volume bc the squat workout before was heavy and the deadlift workout following was heavy.

And now it's time to deload.
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That actually makes perfect sense; I didn't realize the numbers were coming off of 450. It's all great work, no doubt, I was just a bit confused.
 
Hyde said:
That actually makes perfect sense; I didn't realize the numbers were coming off of 450. It's all great work, no doubt, I was just a bit confused.
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No worries, I'm always open to questions.

Deload B yesterday, nothing noteworthy.

Deload SQ
1 scoop Focus XT
1g SNS Agmatine
5g SNS Mono

High Natty Buffalo Bar
+narrow & beltless
+70lbs chains total (fully loaded at the top)
225x8x3

2" DOH Axle DL
+Romaleos
205x3
255x1
275x0
265x0
255x0
Just couldn't get to lockout without my grip failing.
185x2x6

Unilateral Leg Press
x4x12 each leg

BSS
BWx20, 18, 15, 10

jimbuick what's a respectable DOH axle deadlift for a MW?
 
I think the most I've done on that is 225. I went straight to 275 and it was a no-go. Though one of my teammates could do it. With smaller hands than mine, no less. I felt like a big poocy.
 
NomZ said:
No worries, I'm always open to questions.

Deload B yesterday, nothing noteworthy.

Deload SQ
1 scoop Focus XT
1g SNS Agmatine
5g SNS Mono

High Natty Buffalo Bar
+narrow & beltless
+70lbs chains total (fully loaded at the top)
225x8x3

2" DOH Axle DL
+Romaleos
205x3
255x1
275x0
265x0
255x0
Just couldn't get to lockout without my grip failing.
185x2x6

Unilateral Leg Press
x4x12 each leg

BSS
BWx20, 18, 15, 10

jimbuick what's a respectable DOH axle deadlift for a MW?
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Idk man, nobody ever does DOH axle without straps lol.
 
herderdude said:
I think the most I've done on that is 225. I went straight to 275 and it was a no-go. Though one of my teammates could do it. With smaller hands than mine, no less. I felt like a big poocy.
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Well at least I know I can beat you, lulz!
jimbuick said:
Idk man, nobody ever does DOH axle without straps lol.
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I thought it was a thing, lol.
 
NomZ said:
Well at least I know I can beat you, lulz!

I thought it was a thing, lol.
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None that I've ever seen or heard of lol.

All the big competitions allow the use of straps on axle DL. The only comps I've seen that haven't allowed straps on axle, everyone just did over/under.
 
jimbuick said:
None that I've ever seen or heard of lol.

All the big competitions allow the use of straps on axle DL. The only comps I've seen that haven't allowed straps on axle, everyone just did over/under.
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Well at least my grip will be a little stronger for my effort.
 
NomZ
Have u ever seen the Atlas stone trainer from elitefts and if so whats your opinion of it. I know nothing will compare to the real thing but can u see any benefits in it

Thanks dmax
 
Duramaxhd said:
NomZ
Have u ever seen the Atlas stone trainer from elitefts and if so whats your opinion of it. I know nothing will compare to the real thing but can u see any benefits in it

Thanks dmax
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I mean it's good but I found it feels completely different than a true stone. Still can make you better at loading things. If I needed to train stones, I wouldn't rely on that.
 
I would love to train stones just have no access to them at all. Do u think it would have any benefits in general like say back and grip strength maybe?
 
Duramaxhd said:
I would love to train stones just have no access to them at all. Do u think it would have any benefits in general like say back and grip strength maybe?
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jimbuick might have a better idea. But having used both, I wouldn't bother buying it to prep for stones.

Home gym an option? Stone molds aren't expensive.
 
Duramaxhd said:
NomZ
Have u ever seen the Atlas stone trainer from elitefts and if so whats your opinion of it. I know nothing will compare to the real thing but can u see any benefits in it

Thanks dmax
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I actually have one, and like NomZ said; they are nothing like stones.

I never even use the damn thing lol.


If you can't get stones, sandbags are a great option and are usually a little less labor intensive to make (fill).
 
Duramaxhd said:
Thanks u 2 I'll look into molds and other options

Edit: What's a good size mold
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I'd like for a mold than can make 200-300 range, 18" I think? Check Slater molds on the Rogue website and it will say in the

High Bar Narrow SQ
Beltless
275x5x3

Conventional in Oly Shoe
315x5x3

Seated Cable Row
150x4x12

Hypers
BWx3x20

Leg Extension
130x3x15

Narrowed the hip issue to overactive glutes, easy fix: stretch 20mins per day. Starting up again tomorrow or Monday on bench.
 
How do you like pulling in oly shoes?
 
Sean, lifted with a PT buddy who did some tests and it echoed what my chiro thought as well.

herderdude said:
How do you like pulling in oly shoes?
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Deload weight so makes no difference to me, I was just too lazy to switch shoes. Heavy weight I prefer the wrestling shoe.
 
Fasted 204lbs dry
1 serving SuperDump

Comp. CG Bench
220x5x4 w/last rep paused
220x5 + 2 paused

Standing OHP
115x5x5 w/ pause in rack position

Feet Up Bench
190x6
190x5
190x5
190x4

Seated Dual Cable Row
85x3x8

Seated Unilateral DB OHP
40x8
40x8
40x7

HS High Row
40x20
50x18
60x12

Bis

The thanksgiving bloat and pump was unreal and fun while it lasted, back to watching my diet...
 
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