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

Fasted
1 scoop Focus XT
9g Citrulline Malate


Pause Bench
95x10
135x5
185x3
225x3
+loose bench shirt
255x1 4" high off chest
275x1 2 board TnG
295x1 2 board
295x1 2 board + 2 sec pause
295x1 2 board + 5 sec pause
295x1 2 board + 3 sec pause
295x1 2 board + 3 sec pause
- all gear + Titan Ram
225x5 pause


Chest Supported Row
45x15
90x10
135x10
135x10
135x10
135x10, 90x12, 45x15


Facepull...Tri Rope Pushdown
20x30...50x20
20x25...40x20
20x25...30x20
20x25...20x20


First time really doing any worthwhile benching in the shirt, feels awful man. Huge pop off the bottom, even with 2 boards; I'm stronger off the chest anyways, then slow to lockout. Getting the groove though.
 
Sean1332 said:
I just picked up a Titan Ram and have used it twice so far and love it. Helped my form as I had hoped.
Click to expand...
This was my first time trying it, I like it too.

Just don't overuse it to keep that raw strength up, unless you're incredibly strong off the chest and weaker at lockout.
 
I used it the first time I got it to overload and a second just to see how it felt on incline. I don't intend to use it too often. It is nice though. I tried a slingshot back to back and the Ram was definetly better.
 
Sean1332 said:
I used it the first time I got it to overload and a second just to see how it felt on incline. I don't intend to use it too often. It is nice though. I tried a slingshot back to back and the Ram was definetly better.
Click to expand...
Exactly, great overload addition and extra tri work.

Good to know, I'm sure that would piss of Mark Bell, lol.
 
I have a sling shot and it is pretty sweet. I don't use it as a major lift apparatus, more just to overload after to try and get used to heavier weights. I am weak at the bottom so I don't use it as a primary.

Kinda wish I would have seen the ram first though.

Sent from my iPhone using Am.com
 
rob112 said:
I have a sling shot and it is pretty sweet. I don't use it as a major lift apparatus, more just to overload after to try and get used to heavier weights. I am weak at the bottom so I don't use it as a primary.

Kinda wish I would have seen the ram first though.

Sent from my iPhone using Am.com
Click to expand...
Smart.

I'll have to look up the differences between the two.

Session 2


Nonono SQ
45x2x10
135x10
225x5
275x5
315x10
315x10


No belt, no wraps (nonono), wanted to get some raw work with my hip kind of cooperating.
 
NomZ said:
Nice, don't want to go down that route right now, too much school...Fasted2 servings Genomyx Protocol1 scoop Focus XTDeadlift+conventional135x5225x3315x3365x1+sumo & suit bottoms405x3+belt455x1495x1545x3+straps up595x1615x1Pin Squat 2" high+wide stance135x5225x5315x5315x5315x5Highbar Goodmorning45x2045x2095x1595x15135x12
Click to expand...
Yeah it's a lot of school and can be draining but it'll be worth it when I'm done. Those deads are very impressive! You DL more then I can rack pull, lol! Those last two attempts looked like you were using the valsalva maneuver.
 
kingjameskjf said:
Yeah it's a lot of school and can be draining but it'll be worth it when I'm done. Those deads are very impressive! You DL more then I can rack pull, lol! Those last two attempts looked like you were using the valsalva maneuver.
Click to expand...
lol thanks.

I block, valsalva, for anything heavy. From 315 to 600, it helps. I generate the internal pressure, expand my abs into the belt, and hold onto all my air until I complete the rep or don't need it.
 
NomZ said:
lol thanks.

I block, valsalva, for anything heavy. From 315 to 600, it helps. I generate the internal pressure, expand my abs into the belt, and hold onto all my air until I complete the rep or don't need it.
Click to expand...

Never thought about actually pushing out into the belt with my abs but it makes sense for stabilization. I'm going to give that a shot this week.
 
kingjameskjf said:
Never thought about actually pushing out into the belt with my abs but it makes sense for stabilization. I'm going to give that a shot this week.
Click to expand...
Greater intra-abdominal internal pressure -> greater core stability.
 
1 scoop Focus XT
9g SNS Citrulline Malate


Rower Warmup


Snatch
+pocket snatch
45x3x3
95x3x3
+power snatch into full hang
115x1 -> x1
115x1 -> x1
115x1 -> x1


Clean DL
+DE speed, belt less & hook grip
185x5
275x5
325x5
325x5
325x5
325x5
+belt
365x5


Put two blisters on my thumb from hook grip, then one tore, fuuuu.


Seated Cable Row
180x12
180x12
180x10
180x10
180x10


Shoulder Prehab
 
Fasted
1 scoop FXT
9g Citrulline Malate


Rower Warmup


DB Bench
+neutral grip
45x20
65x15
85x12
85x12
60x14


Pullup
BWx15
BWx14
BWx12


Lateral DB Raise
20x20
20x20
20x15


Tate Press
20x3x25


DB Curl
25x20
25x15
25x15


Dat hypertrophy and pump.
 
kingjameskjf said:
I never could get used to tate presses. I know they're good but man, not for me!
Click to expand...
Trying to find tri accessory work that doesn't irritate olecranon bursitis and tendonitis.
 
Fasted
1 scoop FXT
9g Citrulline Malate


Tried on an even smaller suit today, super old school suit and somehow even got the straps up when they were pinned for someone 5'5", hella tight.


Squat
+bottoms
135x8
135x5
225x3
315x3
+belt
405x3
+straps up
475x3 parallel
515x1 high
+light wraps over sweats
545x2 high, lower but still high


2hr break.


DB Row
90x20
105x20
105x20


Donkey Calve Raise
260x3x20




Need to try my asics for geared squat, I feel pitched forward in the oly shoes and I have way too much forward lean. Next time.

[video=youtube;HT7AKdVX_JA]http://www.youtube.com/watch?v=HT7AKdVX_JA&feature=yo utu.be[/video]
 
Fasted
1 scoop FXT
9g Citrulline Malate


Deadlift
+conventional
225x3
225x3
275x3
315x3
+belt
365x3
405x3
455x3
+sum0
455x3
455x3
455x3


Snatch
+pocket
45x3x3
95x3x3
+full hang
115x3x2
 
NomZ said:
Fasted
1 scoop FXT
9g Citrulline Malate


Deadlift
+conventional
225x3
225x3
275x3
315x3
+belt
365x3
405x3
455x3
+sum0
455x3
455x3
455x3


Snatch
+pocket
45x3x3
95x3x3
+full hang
115x3x2
Click to expand...

awesome numbers!
 
Mack411 said:
awesome numbers!
Click to expand...
Thanks, this was pretty light for me though.

Bench
+CG
45x2x20
135x2x8
+pause
185x3
225x3
+2 board
255x1
+loose katana
275x1 5 sec pause
295x1 5 pause
305x4x1 5 pause
-gear and boards
225x6 pause
225x3 pause


HS Row
+around the horn grip
100x15
100x15
100x15
100x20
100x15


"Around the horn" is on the hammer strength rowing machine with the various grips (neutral/wide/narrow/high/etc), I start with the hardest working my way around the grips.
 
NomZ said:
Thanks, this was pretty light for me though.

Bench
+CG
45x2x20
135x2x8
+pause
185x3
225x3
+2 board
255x1
+loose katana
275x1 5 sec pause
295x1 5 pause
305x4x1 5 pause
-gear and boards
225x6 pause
225x3 pause


HS Row
+around the horn grip
100x15
100x15
100x15
100x20
100x15


"Around the horn" is on the hammer strength rowing machine with the various grips (neutral/wide/narrow/high/etc), I start with the hardest working my way around the grips.
Click to expand...

well arent you just a beast then!nice numbers once again!
 
lol didn't mean it like that Mack, but I can triple into the 5s on deadlifts, so 455x3x3 isn't much.

jimbuick said:
Holy crap. Always passed over this log (ima bad guy)

I had no idea you were so fuggin strong!
Click to expand...
Ha, thanks for stopping by finally. I should check out the other journals myself...

Thanks, but I got a ways to go to be strong strong.
 
Fasted
1 scoop FXT
9g Citrulline Malate


100m freestyle swim, fast
5min tread


Squat
45x2x10
135x5
225x5
275x5
315x5
+belt
365x4x5


Snatch
+pocket
20kgx2x3
+power
40kgx2x3
+full
40kgx3x3


DB Hammer Curl
40x15
40x15
40x15
25x15


Shoulder Prehab


Swimming murdered my legs and rotator cuffs. Legs had zero power on squats, and RC muscles were fatigued by just snatching the bar. I have no endurance...


First day squatting raw with zero pain in left hip adductors, awesome.
 
Glad to see hip abductors didnt bother you,nice work!
 
Mack411 said:
Glad to see hip abductors didnt bother you,nice work!
Click to expand...
Me too!

Row Warmup


Snatch DL
135x2x3
225x2x3
275x3x3


Good Morning
135x5
225x5
+belt
275x3x5


Recovery SQ
135x2x10


Standing OHP
45x10
95x10
115x10
135x6
45x2x20


Bentover Row
135x4x15


Was going to deadlift sumo, but legs hella sore from squats yesterday. OHP was feeling strong, but my right QL had enough hyper extension for the day.
 
6g Citrulline Malate
1 scoop Stim Free FXT


Rower
10min warmup at 23 s/m


(1:00 fast intervals at 23 s/m, rest 0:30) x5


3hr break


9g Citrulline Malate
1 scoop FXT


Rower
3min warmup at 23 s/m, 700m covered


Snatch
45x3x3
+hang full
95x2x3
115x2
135x2
135x2
+pocket
45x2x3


Bench
+DE pause competition grip
45x5
95x5
135x3
135x3
135x3
135x3
135x3
+super close grip TnG
185x9 + 1 pause
185x9 + 1 pause
185x8 + 2 pause


Preacher DB Curl...Calve Raise
27.5x20...115x20
27.5x20...115x20
27.5x20...115x20 + 70x16 + 45x16


Hnghhh so much cardio! Dat hypertrophy after, will keep hypertrophy for a few more weeks and then drop it out, I need to gain another 8-10lbs.
 
Fasted
1 scoop FXT
9g SNS Citrulline Malate


Squat
135x3
+Fusion bottoms only (moderate tightness, looser straps)
135x5
225x3
315x3
+belt
405x3
+straps up
455x3
495x2 parallel
+"opener" wraps
545x2 (1st 2.5" high, 2nd 1.5" high)
+"tight" wraps
565x2 (high, see vid)
-wraps, suit & belt only
475x2 (high, depth)


Trained in the slightly looser suit this week, but still out squatted last week's session in the tighter suit minus tight knee wraps.


Still losing tightness and have excessive forward lean, but less so than last week, note the Asics.


[video=youtube;mcbYz0s8C_E]http://www.youtube.com/watch?v=mcbYz0s8C_E[/video]
 
Fasted
1 scoop FXT
9g SNS Citrulline Malate


Deadlift
+conventional
135x5
225x5
315x5
+sumo & belt
365x3
455x3
475x3
475x3
475x10


Was going to do 475x5x3 today, went full potato on the 3rd set and repped it out bc it felt easy.


Muscle Snatch
75x8x5
 
Fasted
1 scoop FXT
9g Citrulline Malate


Bench
45x20
+pause
135x2x5
185x5
225x3
+shirt & 2 board
275x2
305x1
315x1
315x1
315x0 miss at lockout
315x1
-shirt & 2 board
+ram
225x7
225x7


5hr break.


Row Warmup23s/m @4min


DB Row
no straps
80x20
100x20
100x20
100x20


Biceps
 
Rowing
18min warmup @2:30 500m split


(6:00 intervals, 3:00 rest)x5 @2:10 split ave


Fuark.
 
1 scoop FXT
9g Citrulline Malate


Deadlift
+conventional
135x5
225x5
315x5
+sumo
405x2
+belt
455x2
495x3
495x3
495x3
495x3
495x3


Who needs accessory work...
 
Amaing DL numbers bro!
 
Thanks Mack, I'm looking to add weight to the bar each week and keep the repsxsets up.



Fasted early AM.


Squat
135x2x5
225x5
275x5
315x5
+belt
365x3
385x5


RDL Row
135x4x10


Lack of stims, yesterday rowing, and deadlifts last night made me weak. Suited squat Friday...
 
Very nice for a fasted workout,I gotta eat pre unless I'm only doing cardio and abs!
 
Mack411 said:
Very nice for a fasted workout,I gotta eat pre unless I'm only doing cardio and abs!
Click to expand...
You adapt to being fasted over time, right now I really don't know if it makes a difference for me anymore.

Fasted
6g Citrulline Malate


Rowing
10min warmup


13x (0:45 sprint, 3:00 off)
Avg 1:42 split, best 1:28


3hr break


CG Bench super CG
+TnG
45x20
95x10
135x10
185x10
185x9 + 1 pause
185x7 + 2 pause
135x10


Muscle Snatch
45x2x5
75x3x5


DB Shrug
70x30
80x30
90x20


DB Preacher Curl
35x20
40x20
40x20


Pullup
BWx25
 
Fasted 198lbs dry.
1 scoop FXT
9g Citrulline Malate


Post
3g Cissus XT
1cap SlinSane


Squat
135x5
135x5
+loose Fusion bottoms
225x3
315x3
+belt
405x3
+straps up
475x1
+wraps (wrapped my own knees all sets)
495x1
495x1
495x1
495x1


Felt uber weak, 405 felt way too heavy. I blame rowing yesterday, so I just stuck with 495 and nailing depth each rep.


Chest Supported Row
45x20
90x15
135x8
135x8
135x8


Leg Curl...Donkey Calve Raise
70x20.....300x20
100x15...300x20
.............300x20


High Bar Goodmorning
45x20
135x10
135x10
135x10


Going skiing tomorrow, no lifting till Monday.

[video=youtube;nRq1ifUJ90E]http://www.youtube.com/watch?v=nRq1ifUJ90E[/video]
 
Feel like this is becoming repetitive,but great numbers man!
 
Mack411 said:
Feel like this is becoming repetitive,but great numbers man!
Click to expand...
Lol thanks.

Fasted
1 scoop FXT
9g Citrulline Malate


1 cap SlinSane
3G Cissus XT


Bench
45x2x20
+pause
135x3
135x5
185x3
225x3
+loose shirt
275x2 4" off chest
295x2 4" off
315x1 3" off
315x1 2.5" off
315x0
315x1 3" off
-shirt
225x6
225x5


Training partner who brings boards didn't show up today, so tried to bench to chest. Fail.


RDL Row
135x10
185x7
225x7
225x7
225x7


Hang Snatch
45x3
95x4x3


Shoulder Prehab


Chest was tight as hell from benching, couldn't go heavy on snatch without compromising form.


Calves are damn sore from skiing, tore up the black diamonds in Tahoe. Only fell once the whole day on an icy mogul.
 
I like training with boards. I had use of them at my last gym and miss them already. I need to get go to home depot and make my own. Good lifts nom.
 
kingjameskjf said:
I like training with boards. I had use of them at my last gym and miss them already. I need to get go to home depot and make my own. Good lifts nom.
Click to expand...
A good tricep overload for top end strength. You can make your own, and if you don't have a training partner, attach bungee cords and bungee it around your torso to stay in place.


1 scoop FXT
9g Citrulline Malate


1 cap SlinSane
3g Cissus XT


Squat
45x10
135x3
225x3
275x3
+belt
315x3
365x1
405x1
435x1
+knee wraps (wrapped myself)
465x1
485x1
-knee wraps
405x3


Pullups
BWx20
BWx10
BWx10


That's all for today, not sure what I'll do tomorrow, been changing my routine to work around rowing. Most I've squatted in just knee wraps, but I was pretty fatigued from this morning's rowing.
 
Sean1332 said:
What are the benefits of taking SS prewo? Do your take it with your prewo meal or by itself? Solid squatting btw.
Click to expand...
It's actually post-wo, the space between is supposed to indicate that, I used to label but then got lazy. Take it 20min before post-wo carbs.Thanks.
 
NomZ said:
A good tricep overload for top end strength. You can make your own, and if you don't have a training partner, attach bungee cords and bungee it around your torso to stay in place.
Click to expand...

I always thought about how to do it by myself, brilliant idea!
 
kingjameskjf said:
I always thought about how to do it by myself, brilliant idea!
Click to expand...
Lol, glad to help.


Fasted
1 scoop FXT
9g Citrulline Malate


Post
1 cap SlinSane


Standing OHP
45x20
95x10
135x3
155x1
175x0
+push
175x3
-push
135x5
135x5


Snatch
45x3
95x2
115x2
125x2
+power into hang x2
135x1 -> x2
135x1 -> x2
135x1 -> x2


Around the Horn Row high to low wide
90 per hand x15
90x15
90x15
90x10
90x5


I'll deadlift tomorrow, would have been weak today.
 
1 scoop FXT
9g Citrulline Malate


Post
1 cap SlinSane
1 cap SNS CGBE


Deadlift
+conventional
135x5
225x3
275x1
315x1
365x1
+belt & sumo
425x1
475x1
515x3
515x3
515x3
515x3
515x3


Preacher DB Hammer Curl
40x3x15


[video=youtube;pr1otln3gII]http://www.youtube.com/watch?v=pr1otln3gII&feature=yo utu.be[/video]
 
Those DL numbers,killin it bro!
 
Thanks Mack, expect more next week!

kingjameskjf said:
Ok, you lost me on the around the horn rows?
Click to expand...
Around the horn I've described before: it's the hammer strength seated row that looks it has horns for handles so you can grip at various angles and widths, I start at one end and work my way down.

Fasted
1 scoop FXT
9g Citrulline Malate


Post
1 cap SlinSane
3g Cissus XT
1 cap SNS Green Coffee Bean Extract



CGBP TnG super close
45x2x20
95x10
135x5
155x3
195x8 + 2 pause
195x8 + 2 pause
195x7 + 2 pause + 1 rest pause


Had to take 10 seconds on the last set and recoup to finish out 3x10. The reason I do the pause is I feel weaker TnG, so if I'm unsure of the rep, I pause at the bottom and explode up to finish it.


HS Shrug
115 per hand x30
115x25
115x25


Muscle Snatch
45x10
65x8
85x4x7


Donkey Calve Raise
320x4x20


Bis/Forearms
 
NomZ said:
Around the horn I've described before: it's the hammer strength seated row that looks it has horns for handles so you can grip at various angles and widths, I start at one end and work my way down.
Click to expand...
Oh, I know what that is now. This may come as a shock but I don't read all the posts! :D I just poke my head in every once in awhile to see how things are going. And sometimes I just plain forget.
 
kingjameskjf said:
Oh, I know what that is now. This may come as a shock but I don't read all the posts! :D I just poke my head in every once in awhile to see how things are going. And sometimes I just plain forget.
Click to expand...

I don't even look at the numbers anymore. They make me feel bad about myself lol.
 
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