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Do they even lift? NomZ and Rhadam train to compete with SNS!

Valdez said:
Now THAT'S a dead lift day!!!!!!!

- Valdez
Click to expand...
Lol thanks bro.



Jungle Gym Workout


Pre-wo Coffee


Rower
5min


SLDL 4" deficit
135x15
135x15
135x12
+belt
330x10
330x10
330x10
330x10


Standing DB Press
35x2x15
55x2x10
55x8


Farmer Walk
100 per hand x50yd
100 per hand x25yd
100 per hand x25yd
100 per hand x50yd
100 per hand x25yd


Ring Pullup
BWx15
BWx12
BWx10
BWx10


TOO MUCH CARDO


Weights too light, reps too high, don't have enough cardio. SLDL was super fast, constant tension, brought back into deficit, explode up. Ran out of light, so had to stop, I'l post a picture of my setup next time I train.
 
Pre-wo coffee


Rower
5min


SLDL 4" deficit
135x15
135x15
135x15
+belt
335x12
335x10
335x10
335x9


Farmer Walk
100 per hand x50yd
100 per hand x50yd
100 per hand x25yd
100 per hand x25yd


Ring Pullup
BWx2x15
 
Rower
5min


Bentover Row
135x3x20


Standing DB Press
35x10
35x10
55x10
55x10
55x10


DB Row
100x20
100x20
100x15
 
Well that is a different workout for you man. Hitting a quick session in-between holiday visits?

Sent from my iPhone using Am.com
 
rob112 said:
Well that is a different workout for you man. Hitting a quick session in-between holiday visits?

Sent from my iPhone using Am.com
Click to expand...
That, and at home with limited gym equipment, only my handmade dumbbells and barbells.


Rower


SLDL 4" deficit
135x15
135x15
135x15
+belt
335x12
335x12
335x12


DB Snatch
55x5 each
75x3 each
75x2 each


Farmer Walk
100 per hand x45yds
100 per hand x40yds
100 per hand x30yds
100 per hand x20yds


Too much back pump, cut all exercises short bc too much pump.
 
Rower


Bentover Row
135x3x15


Standing DB Press
35x10
35x10
55x10
55x10
55x10


DB Row
100x22
100x20
100x20


DB Raises/Rear Flies


Traveling tomorrow, IronOwl gym Sunday.
 
NomZ said:
Rower


Bentover Row
135x3x15


Standing DB Press
35x10
35x10
55x10
55x10
55x10


DB Row
100x22
100x20
100x20


DB Raises/Rear Flies


Traveling tomorrow, IronOwl gym Sunday.
Click to expand...

I recently read a study on standing DB presses being better than military press... Hmmmmmm...

- Valdez
 
Valdez said:
I recently read a study on standing DB presses being better than military press... Hmmmmmm...

- Valdez
Click to expand...
lol read the same thing, it was the best for fiber recruitment right?
 
Sean1332 said:
I agree with standing. I've replaced it with seated completely. I feel it even more doing it single arm.
Click to expand...
I'll have to see if I can find it again, also have to consider weight lifted being much greater with seated over standing.


Back to the states, IO garage gym today to get back into things.


All kilos from here on out.


Low Bar SQ
20x3x10
60x3x5
100x2x3
130x2
+belt
150x2
160x2
180x2 (397lbs)


Snatch Grip Pendlay Row
60x3x10 (132lbs)


Floor RDL
60x10
100x4x4 (220lbs)


Shoulder Prehab


Just getting back into things today, heavier lifting tomorrow.
 
Bike Warmup


Box Jump
24"x3
36"x2x2


Vert Jump Test
26.5"


Deadlift
+conventional
70x5
120x3
160x2
+sumo & belt
200x2
230x2
240x2
245x2 (540lbs)


Snatch
20x5
20x5
40x8x3


CG Pause Bench
20x20
40x10
60x5
70x2
90x2
100x2
105x2 (231lbs)


Solid workout, PR on sumo deadlift and bench.
 
Bike Warmup


Low Bar SQ
20x3x8
70x2x5
100x2x2
130x2
+belt
150x2
170x2
190x2 (419lbs)


Snatch
20x3x3
40x3x3
+hang
60x5x2


Standing OHP
40x10
50x10
50x10
50x10
+push
70x5 rebound
90x2


Bent over Row
60x2x10
80x3x10


Squat was a PR probably. Just a heavy double, not max. Depth was not competition, but my hip is still bothering me, so descending slower than normal and cutting it shallow to prevent further strain.


Invalid Link Removed
 
How low is competition depth? You made parallel. Also, I couldn't see your face but you appeared to do that without max strain. Solid work brotha.

Sent from my iPhone using Am.com
 
Hip crease below top plane of the patella, first rep was high, second looked passable.

Thanks, like I said it was just a heavy double, no maxing.
 
Miguel, thanks.

Sean1332 said:
How tall are you man? I was a creep and watched all your YouTube videos

Edit-nvmd you're 6'1"
Click to expand...
lol yep, why?
 
Sean1332 said:
lol just noticed you're tall as ****, was curious
Click to expand...
Lol I wouldn't say tall as ****, limbs give the appearance though.

Light day today to let things rest and recover.


Bike Warmup


Box Jump
24"x5
36"x3x3
42"x3x1


Deficit Snatch DL
-2.5" deficit
70x3
100x3
110x3 (243lbs)
110x3


Unilateral HS Leg Press
45x3x15 each


GHR
BWx3x10

Shoulder Prehab

Unilateral Leg Curl..Uni Leg Ext
40x2x20 ... 70x2x10 each


Curl
 
Woke at 7am, pound low carb Monster, lifting now at 7:30.


90kg Fasted and Dry


Pause Bench
20x20
40x10
60x3
70x3
80x2
90x2
100x2
110x1
116x1 (256lbs) PR
120x1 (265lbs) PR
-pause + super close grip
80x10
60x15


Deadlift
70x3x5
120x3
120x2


Back felt off, no thanks Jeff.


Hypers
BWx20
+20x3x20


DB Arnold Press
45lbsx3x20


Hanging Leg Raise
BWx15
BWx15
BWx12


Off day tomorrow, camping and fishing in the Keys Thurs/Fri night. Light lift Saturday evening planned.
 
Back to civilization after camping and fishing in the keys, light workout to keep mobile.




Low Bar SQ
20x3x20
60x20
90x20
120x15 (264lbs)


Standing OHP...High Bar Goodmorning...BTN Push Press
50x2x10...50x2x8...50x2x5


Lateral Raises...Front Raises
5x2x15...5x2x10


Dat cardio from high rep squats.
 
kingjameskjf said:
419 squat is beastly bro, definitely be proud of that one.
Click to expand...
I'd be more proud of 495, but thanks brah.

203lb per-wo weight.


Bike Warmup


Box Jump
24"x2x5
36"x3x3


Deadlift
20x10
70x5
120x3
150x1
170x1
+belt
215x1
235x1
255x2 (562lbs) PR


CG Pause Bench
20x30
60x10


Light Power Snatch
20x3x5
40x3x3
55x2x2
Pocket Snatch
40x3x3


RDL Row
70x7
90x2x7 (198lbs)
70x10

[video=youtube;AxeEfYekcU0]http://www.youtube.com/watch?v=AxeEfYekcU0[/video]
 
Sean1332 said:
I may have missed this, but why kg plates?
Click to expand...
If you watch the vid, you'll see it's kilo bumper plates I'm using at an athletic training gym.

Going back to my old gym soon since I'm on vacation right now.
 
Sean1332 said:
I noticed, was just curious.
Click to expand...
Buddy's gym where he is a strength and conditioning coach.

Last heavy day before the meet.


Bike Warmup


CG Pause Bench
20x20
40x10
60x5
80x3
100x1
110x1
123x1 (271lbs) PR
+super close grip
80x2x10


Low Bar SQ
20x3x10
70x2x5
120x2x2
+belt
140x1
160x1
180x1
200x1 (441lbs)


Not going heavier bc of hip, needs to be healthy for Saturday.


GHR...Unilateral Leg Ext
BWx3x10...70x3x15


DB Shrug
90lbs per hand x3x20


Monster MiniBand Walks
High squat position, walk with lateral band tension, x4x10yds




IO recommended I try Red Heat, 5% capsicum, never again.
 
Bike Warmup


Power Snatch
20x3x3
40x2x2
60x1
70x1
75x1 (165lbs) PR
80x2x0 (167lbs)


Launched 80kg to forehead height twice, just lack the confidence to get under it. Power is more than there.


Unsupported Hyper Row
20x3x10
+cheat
20x2x20


Deficit Snatch DL 4"
60x7
100x3x3 (220lbs)


BTN Snatch Press
20x20
40x10
50x10
60x2


Hyper...Abs
BWx3x20...x3x20

Shoulder Prehab


DB Curl
35lbsx13
35x12
30x12
25x11
 
I'll post a full writeup tomorrow.


Squat and bench were both PRs, though I felt I had more in me on both.


Deadlift I screwed my first attempt, rolled forward onto my toes and then went full potato on the bar. 2nd attempt was playing it safe, 3rd attempt was all out. Disappointing getting no lift on 3rd.


1290 total @ 198, 1340 had I gotten my 3rd deadlift.


[video=youtube;uB34N_t0zDw]http://www.youtube.com/watch?v=uB34N_t0zDw[/video]
 
Benches looked easy for ya this time man! Looks like you lost balance a little on that first dead and your face made a "god dammit" look lol. Awesome stuff man. You do look tall as **** in the vids too lol.

Sent from my iPhone using Am.com
 
Thanks Miguel, that's the plan! Next meet is 3 months away.
rob112 said:
Benches looked easy for ya this time man! Looks like you lost balance a little on that first dead and your face made a "god dammit" look lol. Awesome stuff man. You do look tall as **** in the vids too lol.

Sent from my iPhone using Am.com
Click to expand...
Hell ya it did, felt great not to utterly fail benching.

Exactly what happened as you can read below.

Thanks. Lol, some people say I'm 6'2", other 6'0", I dunno lol.





First competition at 198.


Squat
192.5 (424lbs) Good lift, got out of the groove a little but came up easy.


202.5 (446lbs) Good lift, easier than attempt 1.


210 (463lbs) PR Good lift, training and competition PR. Came up even easier than attempt 2. Felt I had 20lbs more in me.


Bench
107.5 (237lbs) Good lift, easy and smooth.


115 (253lbs) Good lift, easy and smooth. Competition PR.


125 (276lbs) Good lift, competition and training PR. Felt I had 10lbs more in me.


Deadlift
245 (540lbs) (x) No lift, somehow came up onto my toes, then proceded to derp. I believe the problem lied in warming up on a crap bar, then jumping to the Okie deadlift bar, which seemed longer. If I place my feet too wide, explains the loss of balance and falling forward. Pissed I wasted an attempt here.


250 (550lbs) Good lift, came up easy as it should.


273 (x) (602lbs) Isaku (the mod) convinced me to make this jump to get the state record and go for broke. Would have paid off if I didn't come forward onto my toes again. Fought hard to maintain lockout, both calves cramped up hard, but failed. Next time




Won 198 class, 40lb total PR, 90lb had I gotten my last deadlift.
 
Absolutely awesome results! Like I said before, you were sooooo close to that PR, it almost looked like you had it. Very impressive and GJ on the PR's!
 
late but subbed!
 
Thanks James, I was pretty pleased/upset with that close 602, too close!

Mack411 said:
late but subbed!
Click to expand...

Welcome.

2 scoops Genomyx Origin


Rower Warmup


Snatch DL
135x10
225x5
225x6
225x5


Clean DL
315x3x5


Pocket Snatch
45x3x3
95x4x3


Chest Supported Row
x20
45x20
90x3x15


Facepull...Donkey Calve Raise
30x3x30...300x4x10 DC style


Dat pump from Origin/high reps. Origin's flavor, Cherry Bomb, is pretty bomb as well; one of the better tasting pre-wo's I've tried. Nails the cherry flavor with a little bit of tart cherry finish, without coming off too chemically.


Training priorities right now are to mend my left hip flexor/adductors, decrease inflammation in left elbow, increase upper back strength in static extension, and train beltless (more core rigidity needed) on lighter stuff for a while. Get in gear 1x weekly.
 
Training at a small powerlifting gym today, getting a lot of feedback on form/gear/etc.


Squat
+suit bottoms
55x2x10
145x2x3
195x3
285x3
325x3
375x3
+straps up
385x3
415x3
+belt
415x3
435x1
465x1 depth
485x1 1" high


And that's all I had time for.


Recent pic at 198:


Invalid Link Removed
 
Fasted
1 scoop FXT
9g Citrulline Malate


Standing OHP
45x2x20
95x10
115x10
135x5
155x2
175x1
185x0
135x5


If I had put on a belt, 185+ would have easily happened and been a PR.


Pendlay Row
135x10
185x8
185x8
185x8


OH DB Ext...Pullup
55x20...BWx20
55x20...BWx10


DB Preacher Curl
35x3x15
22.5x20


Shoulder Prehab'
 
kingjameskjf said:
Prehab? Are getting surgery?
Click to expand...
Luckily not,

"Prehabilitation, a form of Invalid Link Removed, aims to Invalid Link Removed before the actual occurrence"
 
NomZ said:
Luckily not,"Prehabilitation, a form of Invalid Link Removed, aims to Invalid Link Removed before the actual occurrence"
Click to expand...
Ah that's good news. I'm used to it in the physical therapy context where we use it on patients before their operations to help them recover faster post-op.
 
kingjameskjf said:
Ah that's good news. I'm used to it in the physical therapy context where we use it on patients before their operations to help them recover faster post-op.
Click to expand...
Gotcha, you a PT?

Applies to my RC muscles when I say shoulder prehab, stuff like facepulls, band pullaparts, any RC work.
 
NomZ said:
Gotcha, you a PT? Applies to my RC muscles when I say shoulder prehab, stuff like facepulls, band pullaparts, any RC work.
Click to expand...
makes sense now and good idea too. Going to grad school to be a PT. I will graduate in August of 2015.
 
kingjameskjf said:
makes sense now and good idea too. Going to grad school to be a PT. I will graduate in August of 2015.
Click to expand...
Nice, don't want to go down that route right now, too much school...

Fasted
2 servings Genomyx Protocol
1 scoop Focus XT


Deadlift
+conventional
135x5
225x3
315x3
365x1
+sumo & suit bottoms
405x3
+belt
455x1
495x1
545x3
+straps up
595x1
615x1


Pin Squat 2" high
+wide stance
135x5
225x5
315x5
315x5
315x5


Highbar Goodmorning
45x20
45x20
95x15
95x15
135x12



[video=youtube;FyZ6nHcjKIk]http://www.youtube.com/watch?v=FyZ6nHcjKIk[/video]
 
holy mother of ****, that's some really heavy weight.

any specific tips for pulling a **** ton? (yes thats a unit of measure)
 
NomZ said:
Thanks Miguel, that's the plan! Next meet is 3 months away.

Hell ya it did, felt great not to utterly fail benching.

Exactly what happened as you can read below.

Thanks. Lol, some people say I'm 6'2", other 6'0", I dunno lol.





First competition at 198.


Squat
192.5 (424lbs) Good lift, got out of the groove a little but came up easy.


202.5 (446lbs) Good lift, easier than attempt 1.


210 (463lbs) PR Good lift, training and competition PR. Came up even easier than attempt 2. Felt I had 20lbs more in me.


Bench
107.5 (237lbs) Good lift, easy and smooth.


115 (253lbs) Good lift, easy and smooth. Competition PR.


125 (276lbs) Good lift, competition and training PR. Felt I had 10lbs more in me.


Deadlift
245 (540lbs) (x) No lift, somehow came up onto my toes, then proceded to derp. I believe the problem lied in warming up on a crap bar, then jumping to the Okie deadlift bar, which seemed longer. If I place my feet too wide, explains the loss of balance and falling forward. Pissed I wasted an attempt here.


250 (550lbs) Good lift, came up easy as it should.


273 (x) (602lbs) Isaku (the mod) convinced me to make this jump to get the state record and go for broke. Would have paid off if I didn't come forward onto my toes again. Fought hard to maintain lockout, both calves cramped up hard, but failed. Next time




Won 198 class, 40lb total PR, 90lb had I gotten my last deadlift.
Click to expand...

Bro that dead was as good as locked, I watched it on fb last night. Next time you'll get it no problem. It goes up easy as hell... I can only imagine the frustration. You got it next time man, easy

- Valdez
 
Sean1332 said:
Impressive man
Click to expand...

rob112 said:
Beastin it!

Sent from my iPhone using Am.com
Click to expand...
Thanks guys!
StephenGarcia said:
holy mother of ****, that's some really heavy weight.

any specific tips for pulling a **** ton? (yes thats a unit of measure)
Click to expand...
Getting strong with good form, lol. Depends how good your form is (conventional or sumo), and the program you use for lower body strength.
Sean1332 said:
annnnnnd he's less than 200..****in awesome
Click to expand...
lol barely under 200.
Valdez said:
Bro that dead was as good as locked, I watched it on fb last night. Next time you'll get it no problem. It goes up easy as hell... I can only imagine the frustration. You got it next time man, easy

- Valdez
Click to expand...
Thanks, next time like you said.

Hopefully more like 650 the next time I step on a platform...
 
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