NomZ Totals 1500+

justanotherj said:
What is this 242lb nonsense. Man up and lift the extra 3lbs.
Click to expand...

You wood.

Kilos, you twit.

DE OHP
205lbs
1 sample Muscle Prime

STRICT BB OHP
+on the minute
135x6x3 reps

BTN SNATCH PRESS
+strict
75x8
95x5
115x4
115x3
115x3

PULLUP
BWx12, 10, 8

SEATED NEUTRAL DB OHP
45x12
55x3x10

CG LAT PULLDOWN
3x10

HANGING LEG RAISE...HANGING SCAP RETRACTION
BWx4x8...BWx3x10

HAMMER CURLS/OH TRI EXT
35x's3x12 / 3x25

BAND PULLAPARTS
100 reps in 3 sets
 
The BTN snatch press, is that like a KLOKOV press?
 
RegisterJr said:
The BTN snatch press, is that like a KLOKOV press?
Click to expand...

Exavtly, but I was doing it before Klokov made it popular, so I'm gonna use another name.
 
But I stole from my Oly buddy who was coaching me at the time, so really it was originally stolen from him.

Hyde said:
Whatever; you're just jelly of his ohp :biglaugh:
Click to expand...

True....
 
1.5scp Craze v2
10g BCAA intra
35g Gatorade intra

ME Bench

Pinky on Ring Comp. Bench +paused
250x1 RPE 8
275x1 RPE 9 (goal is to make this a 7-8)
+70lb chains
225x1 (295lb at the top)
225x1
225x1
225x1

Closer Grip Pause Bench
225x3x3

Sumo Deadlift
+high hip start position
225x15
315x6 (too heavy)
225x15
225x15
225x15

Leg Press
+short ROM
3x15

Pendaly Row
70kgx7
80kgx3x5

Muscle Clean
70kgx3
80kgx2x3

Neutral DB Bench...Chest Supported Row...Single Leg Box SQ
75x7......90x7....BWx10
85x7.....125x7...BWx10
95x7.....125x7...BWx10
105x7...125x5...

Knee wasn't locking out right on 315, so dropped back down, weight felt fine.
 
Sean1332 said:
Strong benching dude
Click to expand...

Thanks man. I think I'm gonna keep 275x1 at the beginning of each ME Bench session, think I read that approach for squat in your's or Herder's log. Hitting it once a week and making it super easy 7/8RPE.
 
My 97lb lifter walked away with $750 from Jesse Burdick's SPF Summer Slam... notbadobama.jpg

Saw quite a few high squats and soft benching, but overall a good meet.
 
My 97lb lifter walked away with $750 from Jesse Burdick's SPF Summer Slam... notbadobama.jpg

Saw quite a few high squats and soft benching, but overall a good meet.
 
Guy from the gym I go to moved out there and had a really good day at the meet. Says it was a good time. Congrats to your lifter
 
Hyde tiniest girl ever, doesn't take any supps, just built to squat and deadlift.

rob112 said:
Guy from the gym I go to moved out there and had a really good day at the meet. Says it was a good time. Congrats to your lifter
Click to expand...

Cool, where'd he move to?
 
NomZ said:
Hyde tiniest girl ever, doesn't take any supps, just built to squat and deadlift.



Cool, where'd he move to?
Click to expand...

I don't know exactly bc he is a wheat farmer now haha. But he has been posting tons of stuff from Burdick's gym on Instagram, so I'd imagine it had to be close to there. He is a pretty large bearded dude(go figure). His name is Evan in my friends on there.
 
rob112 said:
I don't know exactly bc he is a wheat farmer now haha. But he has been posting tons of stuff from Burdick's gym on Instagram, so I'd imagine it had to be close to there. He is a pretty large bearded dude(go figure). His name is Evan in my friends on there.
Click to expand...

lol plenty of farming around that area, no idea though.


Fasted 205lbs
1.5scp Craze v2
10g BCAA intra
35g Gator intra

2" Axle Clean and Press
176x1 too heavy lol
132x1 + 5 press
132x1 + 4 press
132x1 + 4 press

10" Log Clean & Press
+single clean and 6 presses
135x4x6

2" Axle Row
132x4x6

Single Arm Landmine Press
45x3x8

Farmer Walk
+65ft OMEM
225 per hand for 7 rounds

Bis/Tris
 
Lower Rehab & Cardio

10min warmup

6min descending intervals

Single leg leg press
4x12

Single leg RDL
30'sx3x12

Hypers
BWx3x20

TKEs
3x20

CALVES

Cardio
25min stationary bike
 
1.5scp Craze v2
10g BCAA intra
35g Gator intra

Pause Bench Against Doubled Minis
+thumb space from smooth
115x4x10 (~225 at the top)

Pause Floor Press
+thumb space from smooth
185x3x8

Neutral DB Bench...Chest Supported Row
85x12...45x20
85x10...90x12
85x8.....90x12
.............90x12

Meadow Row
+using landmine gripping fat collar
50x3x15

Sled Push
+90x3x120ft

Didn't feel like much of a workout, but think it felt good.
 
1 sample Muscle Prime

SEATED BB OHP
135x3
155x3
175x3x3

ZYDRUNAS PRESS
115x3x5

PULLUP
BWx15, 10, 8

KB BU OHP
25x2x8 each arm
30x3x5 each arm

NEUTRAL LAT PULLDOWN
145x3x8

FACEPULL
3x12

TRIS/BIS
 
Zydrunas; fill me in?
 
Thanks Hyde

RegisterJr said:
Zydrunas; fill me in?
Click to expand...

Seated on the floor with zero support barbell overhead press. Self-limiting shoulder exercises.
 
I like it...
 
Coffee prewo

Muscle Clean
80kg x3x2

Deadlift
180kg x2 sumo
180kg x2 modified
180kgx2 conventional

Leg Press
+110 degrees knee flexion
3x15

Stiff Leg Deadlift...TKEs
242x3x8...3x15

Hyper Against Mini...In Place Split Squat
3x12...BWx3x10

Backwards Sled Drag...Core
90x3x190ft...3x20

Testing out the knee, we'll see tomorrow if it's stiff and swollen.
 
1 sample Muscle Prime

Competition Bench paused
+pinky on ring
215x1
250x1
275x1
Reactive Slingshot paused
275x5
275x5
275x5

Closer Grip
+thumb space from smooth
225x3 1" pause
225x3 1" pause
135x5 w/25's hanging from bands
135x5 w/25's hanging from bands

Bentover Row
185x5
185x5
185x5

DB Row
80x3x8 strict

Random muscle snatch, snatchs, 1arm snatches, muscle ups, JonnyB crap.
 
Hyde said:
I guess no significant knee swelling/aching today?
Click to expand...

A little achy but not bad, I think I'll keep some moderate pulling in now.
 
Fasted 206lbs
1.5scp Craze v2
70g Gator Intra
15g BCAA Intra

Strict 10" Log Press
+1 clean -> reps
135x8
135x8
135x8
Viper Only
185x3 + missed 4th

Double KB Push Press
+1 clean -> reps
16kg eachx8
24kg eachx8
24kg eachx5
24kg eachx5

Pullup
BWx8
30x8
30x6
30x6

Farmer Walk...EZ Skullcrushers
155 per hand x4x150ft ... 65x3x15

Bis
 
1 sample Razor 8
10g BCAA Intra
35g Gator Intra

Competition Bench Against Doubled Minis pinky on ring
175x6 (245 at the top)
175x6
175x6
175x6

Incline Bench thumb space from smooth
155x2x8
175x3x8

Incline Neutral DB Bench...Neutral Chest Supported Row
60x12...115x12
70x8.....115x12
70x8.....115x12
70x8.....115x12

DB Row
105x4x12
 
Definitely coming right along, man. Nice day.
 
1.5scp Craze v2
35g Gator intra
10g bcaa intra

STRICT BB OHP
155x3
155x3
155x2

10" LOG ZYDRUNAS PRESS
85x8
105x3
125x3
145x0
135x3
145x2

SEATED DB OHP
75x3x5

LAT PULLDOWN
4x6

Supersetted everything with lower rehab, sled drags, and other stuff.
 
Forgot my gym bag at home, just lower rehab today I guess?...


Bike Warmup

Stiff Leg Conventional Deadlift reset each rep
135x12
225x12
275x3x8

Box Squat
+powerbar to 4" high box
135x4x15

GHR...TKE
BWx3x15...3x15

Harnessed Sled Drag
+190x2x85'
+190x2x265'
+190x2x170'

Plank/Side Planks
3 mins total

Squats were kind of pain free, not sure if it was quad tightness or bone pain, thinking it was just tight quads. But it was a decent ROM pain free for the first time.
 
Fasted
1 sample Muscle Prime
10g BCAA
35g Gator

Competition Bench middle on ring
+paused
275x1
255x3x3 volume PR

Reactive Slingshot
+paused comp grip
285x1
300x1
315x1

Supported DB Row
60x8
70x3x8

DB Bench Press
80x6
100x6
100x6
 
Sean1332 said:
You can bench!
Click to expand...

Trying! Looks like it's slowly climbing.


Fasted
1 sample Razor 8 (holy pump)
35g Gator
15g BCAA

Neck and lat jacked up, and knee a little swollen; so just upper blood flow and skipped strongman stuff.

Strict Standing OHP
95x4x12

BTN Snatch Press
95x6
95x3x8

Pullup...Band Crunch
BWx3x10...3x15

DB Arnold Press...CG Band Pulldown
45x12...x15
45x10...x15
45x8.....x15

Arms
 
1sample Razor 8
10g BCAA intra
35g Gator intra

Conventional Deadlift
135x10
225x8
315x3
405x1
455x1
495x1
535x0 dumb

Floor Press
135x10
+40lb chains at the top
135x10
185x8 (245 at the top)
185x8
185x8

Incline Axle Bench
165x7
165x7
165x7

T-Bar Row...T-Bar RDL
90x3x10...90x3x10

Hypers...Dips
BWx3x30...BWx3x14
 
Dumb you missed it or dumb you tried it?
 
RegisterJr said:
Dumb you missed it or dumb you tried it?
Click to expand...

Dumb that I'm that weak. First time over 400 since April though.

Knee is not swollen or tender, so going to keep the heavy conventional pulls in.
 
NomZ said:
Dumb that I'm that weak. First time over 400 since April though.

Knee is not swollen or tender, so going to keep the heavy conventional pulls in.
Click to expand...

If you haven't pulled over 400 in that long, maybe it's mental?
 
RegisterJr said:
If you haven't pulled over 400 in that long, maybe it's mental?
Click to expand...

Possible, or I've gotten that weak, on top of never pulling heavy conv.

I'll try rebuild a stance that doesn't bother my knee, sumo would be ideal but I think I need to stick with conventional for a bit longer.
 
Got adjusted and soft tissue this morning, pecs and lats not behaving this workout...

1sample Razor 8
10g BCAA
35g Gator

Closer Comp Grip Bench
+paused
235x1
250x1
275x1 RPE10

Reactive Slingshot Against Chains
+75lb chains w/ closer paused comp grip
275x3x1 (350 at the top)

Pin Press
+closer comp grip paused on 6" pins off chest
225x3
225x3
225x3
245x3

Meadow Row
+back to back arms no rest
50x3x10

Low Incline Neutral DB Bench
70x10
80x8
90x6
100x6
110x4

Chest Supported Row
145x3x5

Arms
 
204lb fasted (new steady low)
1sample Razor 8
15g BCAA intra
35g Gator intra

10" Log Clean & Press
135x5 viper
155x3 viper
175x3 viper
185x3 viper
205x2 clean and push press each re

2" Axle OHP
115x3x5
135x3
155x3

Farmer Walk
185 per hand x140'
235 per hand x75'
255 per hand x75'
275 per hand x60'
305 per hand x1 deadlift

Lat Pulldown
3x12
 
1can Rockstar

Bench Against Bands
+paused closer comp grip
185x5 (~265 at the top)
185x5
185x5

Floor Press
185x8
185x8 +40lb in chains
185x5 +chains
185x5 +chains

BO DB Row
50x3x15

4" Block Deadlift +all beltless
225x8 conv.
225x8 sumo
275x8 conv.
275x8 sumo
ramp up to 2" axle off blocks 345x5

15min Boxing
Learning the basics, think I pulled my lat...
 
Hyde said:
Would you stop getting hurt long enough to heal some??
Click to expand...

Goes against the very essence of my body. It was just epically bad DOMS in reality...


1can Rockstar
ME OHP

10" Log Clean and Press
155x2
175x2
195x1 beltless
195x1 belted
195x1 belted
195x1 beltless
195x1 beltless
215x0 beltless

Beltless feels good on the clean bc I can belly pop it up, but belted is better for my press. Need to get used to cleaning with the belt.

Strict Standing BB OHP
+band suspended 25's from the bar
95x8 + 5 BTN press
115x3 + 3 BTN
135x3
135x3

Weighted Pullup
BWx8
+45x5x4

Neutral DB OHP...DB Hammer Curl
45x10...45x10
45x10...45x10
45x10...45x10

Bis/Tris/Shoulder Prehab
 
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