Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

NomZ Totals 1500+

jswain34 said:
Could definitely see it playing out that way. Advertising was all over the place (saw it mostly on insta i guess)
Click to expand...
It wasn't too great to be honest, cool seing Andrey squat 1036.
joh408 said:
Gonna try to roll to BoB2 around noon. Who are you handling?
Click to expand...

You end up going? I was going to help handle Andrew Herbert, but he ended up having someone before I got there. Totaled 716/502/810 @242 raw.



10" Log Press
85x3x10

12" Log Clean & Press
180x3x1 + 2 push presses
180x2 strict

Circus DB
80x3x2 each arm
100x0
100x1

Unilateral DB OHP...Pullup
45x4x12...BWx4x8

Suitcase Walk...Bis...Tris
108x3x50'...x15,12,12...x3x35

Upper Back Prehab

Working technique on the 12" Beast Log, cleaner than ever and better presses, knee didn't even hurt push pressing, good sign.
 
Na I ended up helping out at my grandmas and watching the live stream for a bit. Basically wanted to see the squats and I didn't make it in time
 
joh408 said:
Na I ended up helping out at my grandmas and watching the live stream for a bit. Basically wanted to see the squats and I didn't make it in time
Click to expand...
Gotcha, ya, watching the 220's squat and Andrey was cool, but the meet atmosphere was just ok. Super hot and humid, I spent a lot of time outside hanging out.
CellWarrior said:
NomZ there is a name I know....good work going on in here.....
Click to expand...

What's up Ramrod, long time no see.
 
NomZ said:
Gotcha, ya, watching the 220's squat and Andrey was cool, but the meet atmosphere was just ok. Super hot and humid, I spent a lot of time outside hanging out.


What's up Ramrod, long time no see.
Click to expand...

lol, wondered if my screen name would through you off any...
 
1can Rockstar Ultra

Comp. Bench all paused
+against 2 minibands
115x8
+2x 25lb chains free at the top 3/4 and up
115x3x8

Incline Bench
115x8
+2x 25lb chains completely free
115x3x8

DB Row
85x15
95x15
95x15

Husafelt Walk
220x50'
280x30'
280x50'

Between full strength (Fullsterkur- 341lb) and half strength here (Hálfsterkur - 228lb), 3/4 strength was hard lol.

Inverted TRX Row
BWx3x10
 
1 can Rockstar Ultra

RDL
225x3x12 belt less

STRICT OHP
135x5x3 DE

BTN SNATCH OHP
95x3x5

NEUTRAL PULL-UP...DB ARNOLD OHP
BWx8...50x8
BWx8...60x6
BWx8...70x5

WG LAT PULLDOWN
100x12
140x8
180x6
220x5

BIS/TRIS
 
1can Rockstar Ultra

5min stationary bike
Lateral band walk

Conventional Deadlift
+belted
441x3x3
+belted speed
365x3x3

Strict BB Shrug
295x3x5

Stiff Leg Deadlift
295x3x5 beltless

Single Leg Leg Press...Highbar Goodmorning
x20...135x5
x20...135x5
x20...135x5

TKE
3x15
 
203lbs Fasted
1x Rockstar Ultra

CONVENTIONAL DEADLIFT
+belted stiff bar
475x2
+for speed
385x3x3

BB STRICT SHRUG
325x3x5

SLDL
+beltless
315x3x5

TKEs
3x20

HIGH BAR GOODMORNING
155x3x5
 
Shrugs are supposed to be power, but I can do them strict, so why not. Never really shrugged this much, feels pretty easy, interested to see where it takes my upper back strength.
 
2nd Workout
Another can Rockstar Ultra

Strict Standing OHP
135x5x5

DB Arnold Unsupported OHP...Neutral Dual Band Pulldown
45x3x12 ... greens x3x15

Strict DB Row...KB BU OHP
75x3x15...35x3x12

Bis/Tris
 
Have you ever considered investing in some preworkout powder?? You could get 30 sessions for $20, vs paying $2+ for Rockstar everyday. Heck, you could buy a $4 bottle of 80 generic caffeine tabs at the supermarket even and get the same thing as now.
 
Hyde said:
Have you ever considered investing in some preworkout powder?? You could get 30 sessions for $20, vs paying $2+ for Rockstar everyday. Heck, you could buy a $4 bottle of 80 generic caffeine tabs at the supermarket even and get the same thing as now.
Click to expand...

Bro, you know I'm not that dumb. 60 cents a can for 240mg caffeine, I'm on that Costco case of Rockstar.

Plus it tastes awesome. Sean1332 is supposed to hook me up with pre though...
 
NomZ said:
Bro, you know I'm not that dumb. 60 cents a can for 240mg caffeine, I'm on that Costco case of Rockstar.

Plus it tastes awesome. Sean1332 is supposed to hook me up with pre though...
Click to expand...

Dood get that White Rapids in your program. Except be prepared for the pump on lower body days, or just use it on upper days. It's legit
 
Haven't had those Jonny, look real good though.

Hyde said:
Dood get that White Rapids in your program. Except be prepared for the pump on lower body days, or just use it on upper days. It's legit
Click to expand...

Might have to try. Rockstar for now!


1 can Rockstar Ultra

CLOSER GRIP PAUSE BENCH
215x3
+double mini bands
215x5x3 (285 at top) DE

PENDLAY ROW
135x8
185x8
185x8

SUMO DEADLIFT
+beltless singles up to 545
+belt
585x1 8.5RPE
 
Hyde said:
Is that in the Phillipi program to work up to a big single today, or you just get an itch?
Click to expand...

Just an itch, testing out the knee as well to see if it likes sumo again. Also seeing where I stand strength wise, I still think I have 615-635 in me currently with no sumo training.
 
Fasted
1can Rockstar Ultra
10g BCAA
1scp Cellucor M5

Log Clean and Press
+10" log warmup
+12" Beast log
180x1
180x1
205x1
225x0
225x1

Unilateral DB OHP...Pullup
40x10...BWx8
50x8.....BWx8
60x6.....BWx8
60x6.....BWx8

Bis/Tris/Pullaparts
 
1can Rockstar Ultra

Week 7 Coan DL

Conventional DL
+belted
496x2
418x3x3

Power Shrug
350x2x5

SLDL
+beltless
315x5
335x5
335x5

TKE
light band x3x18
 
Hyde said:
How you liking the Coan routine thus far
Click to expand...

Seems ok thus far, only the doubles at 495 have been challenging. The first four weeks left me dead though at the end of the session and now I'm actually pushing the accessory harder, so I'd say this is a great back conditioning program. Next week will be a conventional PR double at 525, then 535x1 and 550x1 the following weeks. So that will be the real test.
 
Fasted 203lbs
1can Rockstar

STRICT STANDING OHP
115x8
135x5
+soft belt
155x5 PR
155x3 pause in bottom
155x3 pause in bottom

MEDIUM GRIP PAUSE BENCH
225x5
245x5
265x5 Pretty sure PR

MACHINE ROW...MACHINE OHP
3x8...3x10
x8 neutral row

DB CUBAN PRESS
20sx8
20sx8
15sx8

CABLE TRIS/BIS
x30...x20
x25...x15
x20...x15

PULLAPARTS
x30, 25, 20

Had my pecs, traps and lats wrecked yesterday with Graston, covered in bruises, but today felt great. Small PR on OHP and bench despite being in a commercial gym and the soft tissue work. Ever since stopping heavy tris and only doing 15-50 reps, my elbows have been super healthy. Soon as I go below 15 reps, ouch.
 
I feel you on the heavy tris. Mine hurt like hell right now.
 
herderdude said:
I feel you on the heavy tris. Mine hurt like hell right now.
Click to expand...

I'm just cutting them out altogether, I'll get my heavy tri work benching. ******* still sucks, but getting better slowly.
 
NomZ said:
I'm just cutting them out altogether, I'll get my heavy tri work benching. ******* still sucks, but getting better slowly.
Click to expand...

Hey man, your lock out will certainly cease to improve if you ruin your elbows. Your tris gonna be beefy as all hell with that many reps anyways.
 
Drove from KY to Sacramento from Thursday-Sunday, pretty exhausted... haven't trained since Wednesday.

1can Rockstar Ultra
10g BCAA

Competition Pause Bench
255x3
285x1
225x8
225x8
225x7

Closer Grip Pause Bench
+against chains (100 extra at the top)
135x6 (235 at the top)
135x6

DB Row
70x3x20

Dips...Inverted Ring Rows
BWx3x12...BWx3x10

Pretty good feeling workout despite the exhaustion, the extra few lbs of bloat helped, eating one meal a day of 3k cals worked lol.
 
205lbs
1can Rockstar Ultra
Coan Week 8

Conventional Deadlift
+belted
396x1
462x1
526x2
386x3x3 for speed

Power Shrug
375x3x5

SLDL
+belted
375x2x5

SSB Goodmorning
155x2x5

Pretty sure that's a conventional PR bc I never train conventional over 500, other than off blocks...
 
Hyde said:
Nice work - how many more deadlift days, counting the test day?
Click to expand...
Two, singles at 535 and 550. I'll likely skip the test day in order to keep the momentum up, not sure what I'll do after though.
justanotherj said:
What were you doing in KY?
Click to expand...

Driving from KY to Sacramento, buddy moved to Sac.


1can Rockstar Ultra

Strict Standing OHP
135x3x7

Pullup...Unilateral DB Curl to OHP
BWx3x10...50x3x6

Overhead Yoke Carry
185x3x65'

Bis/Tris/Rear Delts
 
1can Rockstar Ultra

Deadlift
+beltless conventional singles up to 315
+beltless sumo singles up to 455
+beltless sumo off 4" blocks
495x1
555x1
605x1
+belt
645x1
675x1

Hypers...TKE
BWx3x15...3x18

Competition Pause Bench
215x3
245x3
265x1
285x1 RPE 9
+Reactive Slingshot
285x3
285x3
285x2
285x3
-Reactive
135x20 soft *******

Pendlay Row
198x6
198x6
198x6
155x3x10 BO Row
 
lol thanks guys, plan is to hit a weekly single off blocks and just go for a 8.5/9RPE each time. Maybe shoot for mid-7's? Open to suggestions on deadlift programming after Coan.


Here's the vid for anyone not on IG: Invalid Link Removed


Fasted 205lbs
1can Rockstar Ultra

Strict 10" Log Press
+clean into press-away
85x15
+singled miniband per side
85x8
135x3
135x3
135x3
135x3

KB Farmer Walk...Seated Neutral DB OHP
40kg per hand x300ft ... 55x10
40kg per hand x150ft ... 65x8
40kg per hand x150ft ... 75x6
40kg per hand x150ft ... 75x6

Neutral Pullup...EZ Skullcrusher
BWx8...65x30
BWx8...65x25
BWx8...65x20
BWx8...65x18

EZ Curl...Pullaparts
65x15...MBx20
65x12...MBx25
65x10...MBx25
 
Weird schedule this week, benched again today.

COMPETITION PAUSE BENCH
195x3x10

INCLINE BB BENCH
+TNG
135x3x10

BENTOVER ROW
135x3x12

DIPS
BWx15, 12, 8

REAR CABLE FLIES
x15, x15, x20
 
Bench again at CSA. Resetting on bench a little this week with a 10 week bench program.

Fasted 202lbs
1can Rockstar Ultra

COMPETITION PAUSE BENCH
185x3
225x3
245x1
270x1
225x3x5

PAUSE FLOOR PRESS
185x7
205x7
225x7

CHEST SUPPORTED ROW
4x7
 
You must log in or register to reply here.
Back
Top