Search results

  1. NomZ

    NomZ Totals 1500+

    Squat Day Lowbar Squat belted 345x5x5 Highbar Tempo Squat beltless & 3/x/2 tempo 225x3x6 Conventional Deadlift beltless & 2/x/2 tempo 225x3x8 Unilateral Leg Press/Calve Raise 1pps x3x12/x3x15 Planks/Lateral Band Walks 3 sets each
  2. NomZ

    NomZ Totals 1500+

    Start of new training program, Bench Day Pause Bench thumb space off smooth 200x5x5 3-Brd Close Grip Bench 185x3x8 (harder than off the chest lol) Pendlay Row 135x5x5 CG DB Incline Bench/Chest Supported DB Row 45'sx3x15 each Push-Ups/Hanging Scap Retration 3 sets/3 sets Tris/Bis 3x30 each
  3. NomZ

    Herder's 2014 Log: All About the XPC Semi's

    Last year's knee injury taught me to just give up and come back another day, or find something that sucks less. I think this mentaility will keep me a lot healthier instead of grinding through **** that hurts.
  4. NomZ

    Herder's 2014 Log: All About the XPC Semi's

    lol one of those days, I feel ya.
  5. NomZ

    NomZ Totals 1500+

    Neutral, right now it's all about managing the tendonitis, I think the original injury (chondral fissure in the femur) is completely healed, cross my fingers...
  6. NomZ

    Herder's 2014 Log: All About the XPC Semi's

    Lower back hurts on back squats, deadlifts next, logic never.
  7. NomZ

    NomZ Totals 1500+

    Deload Squats SSB Squat +beltless 205x3x8 easy peasy Front Rack Split Squat 45x3x12 each leg Reverse Hyper/Leg Press/Calve Raise x3x15/x3x15/x3x15 Assault Bike 3mins on/1min off x3 Lots of stratchin' Knee felt really good and squats felt light, onward and upwards.
  8. NomZ

    NomZ Totals 1500+

    Left knee tendonitis in full swing, trying to get into PT for that to double down on rehab. Right shoulder a little jacked like usualy, but just fatigued.
  9. NomZ

    Herder's 2014 Log: All About the XPC Semi's

    Forgot who's stuff I was reading, but he said you should start with supinated DB's and the end goal being straight bar curls without wrist pain. If you're lacking supination, thinking of it as lacking internal hip rotation and being externally dominant.
  10. NomZ

    Herder's 2014 Log: All About the XPC Semi's

    I've found that anything below 10 reps for tricep/bicep is MEH, been doing 15-25 for both, especially triceps. I think supinated curls are more important than hammer or pronated, since we spend all our time loaded and pronated.
  11. NomZ

    NomZ Totals 1500+

    Deadlift Day Conventional Deadlift +belt 405x5x5 Sumo Reverse Band Deadlift +quaded micros (~90lbs off the floor, nothing up top) 495x3x3 Highbar GM 95x18,15,10 Neutral Grip Chins BWx10 CG BWx8 WG BWx5 WG BWx5 CG Oy, think it's time for a deload next week.
  12. NomZ

    NomZ Totals 1500+

    Benchy Bench Yesterday Pause Bench 225x4 225x4 225x3 225x4 225x3 Feet-Up Close Grip Bench TnG 185x6 185x5 185x5 DB Incline Fly/Banded DB CG Incline Bench 20'sx3x12/40'sx3x8 Supinated Inverted Row/Band Pushdowns/KB BU Carries 3 sets Bis/Tris
  13. NomZ

    NomZ Totals 1500+

    194lbs dry in the morning Squat Day Lowbar Squat 355x3x5 belted Narrow Leg Press/Calve Raise 4x10/4x15 Banded Split Squat +band pulls opposite knee into valgus, cue glute to resist BWx4x12 Hypers/GHR Situps 10x3x20/BWx3x20 Hip Thrust black band x3x15 Knee tendonitis a little flared up, so...
  14. NomZ

    NomZ Totals 1500+

    I wouldn't say that just yet, but thanks. All I've been trying to do is add weight to each lift each week without dropping down in workload. Working on lower body, but upper has been meh. Might come time soon for another program change.
  15. NomZ

    NomZ Totals 1500+

    Friday Benching Pause Bench 220x4 220x4 220x4 220x3 220x5 Feet-up CG Bench TnG 185x4x5 JM Press/Seal Row/Pushdown Circuit
  16. NomZ

    NomZ Totals 1500+

    Upper Body Accessory Standing BB OHP 105x4x8 CG DB Incline Bench 65'sx12 65'sx10 65'sx8 DB Row 75x15 110x8 110x8 Standing Neutral DB OHP/DB Shrug 45'sx8/45'sx20 40'sx8/40'sx20 40'sx6/40'sx20 Tris/Bis 4x20 each
  17. NomZ

    NomZ Totals 1500+

    It was Graston/ART, but still not ideal lol BW 193 this morning Squat Day Lowbar Squat Romaleos +belt 345x3x5 Highbar Squat 265x8 265x8 265x6 Walking DB Lunge 25'sx3x12 Hypers/GHR Sit-up BWx3x20 each Calves
  18. NomZ

    NomZ Totals 1500+

    Not sure exactly, between 75-100 last I heard. Deadlift Day Need to stop getting soft tissue/adjustment before deadlifting, it's not helping. Conventional Deadlift 385x5x5 belted stiff bar Reverse Band Sumo bands quit above knee belted stiff bar 495x3 585x3x3 (400lbs off the floor) Highbar...
  19. NomZ

    NomZ Totals 1500+

    We all work full time, so it's pretty much always after work except for the weekends.The gym owner, Ivan, is a MMA guy and is at the gym throughout the day with various other trainers.
  20. NomZ

    NomZ Totals 1500+

    I liked to think so, lol. What's the cost of membership over there? Typically 4-6/5-7pm, I'm there M/T/F and Sa/Su mornings.
Back
Top