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

[rob112]

Pretty sick workout with a jacked back. The pain come after you cooled off?

 

[NomZ]

Pretty sick workout with a jacked back. The pain come after you cooled off?

Nope, only when I tried to deadlift, hurt like ****, but managed to work through it. Thanks though, just gonna have to squat like a beast till my back is good.

 

[rob112]

Nope, only when I tried to deadlift, hurt like ****, but managed to work through it. Thanks though, just gonna have to squat like a beast till my back is good.

That's brutal, I've have plenty of times where I thought I was fine warmed up to only later regret it. You still go to the chiro? If you do man get some of dat dere eSTIM. I love that ****.

 

[NomZ]

That's brutal, I've have plenty of times where I thought I was fine warmed up to only later regret it. You still go to the chiro? If you do man get some of dat dere eSTIM. I love that ****.

Yep, have any appointment for Thursday. E-stim to start, graston and ART, plus adjustment.

 

[iparatroop]

Yep, have any appointment for Thursday. E-stim to start, graston and ART, plus adjustment.

I keep hearing great things about ART. Hope it works wonders for you like it does other people.

 

[NomZ]

Fasted 199.6
1 serving Enhanced


DE Floor Press 40 sec rest
45x30
+pause
135x5
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
failure set, paused
195x13


Incline DB Press
70x15
70x14
70x13


Standing OHP
30'sx3x10


Oly SQ
45x2x10
135x5
225x5
275x3
+belt
315x3


Band Fly
MBx3x15


Plank
BWx3x60sec


Got a sample of Enhanced from Mr. Cooper, taste was OK. Felt euphoria within 10 minutes of taking it, was surprised I didn't get more of a pump since today was high reps. Energy and focus were there, not sue what it was but had a nausea feeling half way through and then was starving at the end of the workout.

 

[Sean1332]

I like the random squats in there. Nice mix up.

I'm a fan of Enhanced. I've actually never done less than 1.5x scoop...Pump isn't there as much but I get that euphoric feeling like you said and the energy stays

 

[NomZ]

I like the random squats in there. Nice mix up.

I'm a fan of Enhanced. I've actually never done less than 1.5x scoop...Pump isn't there as much but I get that euphoric feeling like you said and the energy stays

Gonna start squatting 3x week minimum since I cannot deadlift without pain, low bar PL style on the programmed day. Deadlift day, do whatever I'm not doing on Squat day oly style, and oly squat on Bench day.

 

[Sean1332]

Gonna start squatting 3x week minimum since I cannot deadlift without pain, low bar PL style on the programmed day. Deadlift day, do whatever I'm not doing on Squat day oly style, and oly squat on Bench day.

Sucks about the DL man. At least your squat will be above par

 

[NomZ]

Sucks about the DL man. At least your squat will be above par

It can use it, it's the weakest of the two, but I better pull 600 raw at least by next meet. I pull sumo and can still do back work, so shouldn't take a hit at all.

 

[NomZ]

Pre
1 scoop Condense
1 scoop Caff Free FXT


Night
1 cap Inhibit-E/P


Squat
45x20
135x8
225x8
275x8
+belt
315x8


Goodmorning
185x8
185x8
185x8


DB Lunge
35'sx15 each leg
35'sx15 each leg
35'sx15 each leg


Oly SQ
225x20 + 5 RP


Planks
BWx3x1:15


Was supposed to do 50 reps with 225, LOL NO WHEY. Got the first 20, racked the bar for 0:15 then did 5 more, 50 wasn't going to happen with 225 after all the lunges.


Dat quad pump.

 

[herderdude]

225x50 rest pause? You're nuts, bro.

 

[Sean1332]

225? Book said 135 I thought! Regardless, 225x20 must suck ass

 

[NomZ]

225x50 rest pause? You're nuts, bro.

I clearly failed lol, only got 25 RP.

225? Book said 135 I thought! Regardless, 225x20 must suck ass

I'm using the excel program that's included, says 50%.

 

[Sean1332]

Ohhhhh. Hm...maybe I'll try 275x50 tomorrow...and then vomit

 

[rob112]

Sounds horrible!

 

[NomZ]

Fasted


Standing OHP
45x20
95x4x8


Oly SQ
95x10
135x10
135x10
135x10
135x10
135x10


DB Shrug
80x25
80x25
80x20


Seated DB Press neutral grip
35x20
35x20
35x20

Hyper Row
45x30
45x30
45x30

DB Hammer Curl
30x20
35x15
35x15
35x15


DB Lateral Raise
25x20
25x20
25x20




Blood flow work.

 

[Sean1332]

I challenge you to squat bodyweight for 100 reps in 2-3 sets!

 

[NomZ]

I challenge you to squat bodyweight for 100 reps in 2-3 sets!

Don't think I could do 200x35, 35, 30...Could you?

 

[Sean1332]

Don't think I could do 200x35, 35, 30...Could you?

No Sounded good when I typed it though..

 

[rob112]

In for video squat off!

 

[NomZ]

In for video squat off!

lol Sean is a heavier squatter than me, but I'm upping my frequency to 2x week real weight, 2x week light oly.

 

[Sean1332]

haha no squat off, but a fun idea. you easily have me on reps.

guy at my gym is #10 in the country in his weight class, he does that challenge with no problem

 

[rob112]

lol Sean is a heavier squatter than me, but I'm upping my frequency to 2x week real weight, 2x week light oly.

Definitely has some beastly squats.

Made me think of the Lilly vs. Carol rep challenge...a little lol.

 

[NomZ]

One of my PL teammates is #8 in the world in the 132s, beastly kid.

Definitely has some beastly squats.

Made me think of the Lilly vs. Carol rep challenge...a little lol.

Unaware.

 

[rob112]

One of my PL teammates is #8 in the world in the 132s, beastly kid.

Unaware.

It's on YouTube. Brain Carol calls out Brandon Lilly for a bench off. Some like 405 or more for reps at close grip. Why I said "a little" haha. Them guys are monsters.

Edit: not sure if spelling there names correct. Not on PC

 

[NomZ]

Fasted 204 (cheat weekend fuuu)
2 scoops Craze


Day 1 No Deadlift, Squat Safety Bar (SSB) substitute, replicating cube method for deadlift day.


SSB Concentric Sumo off Pins
+sumo floor DL start position and height
60x10
150x5
240x3
290x3
+belt
330x3
380x3
380x3
380x3


SSB Concentric Sumo 2" High
+sumo 2" block start positioning and height
290x10
290x10
290x10


Narrow SSB SQ
+deep as possible, narrow stance
200x10
200x10
200x10
200x10


Leg Curl
120x10
120x10
120x10
120x10


Cable Crunch
x3x1:15sec


My training partner brought in a SSB attachment, so I'll be using that to replicate deadlift till at least June 1st. I liked it, weighs about 15lbs I'm guessing.


Lower back actually pretty toasted, legs were insanely full. Cheat weekend helped, 4 course fondue meal on Saturday hnghhhh.

[video=youtube;ILjBNck0_7s]http://www.youtube.com/watch?v=ILjBNck0_7s[/video]

 

[herderdude]

That's an incredibly good ****ing idea, man. One thing I've heard about pin squats is that Chad Smith recommends singles with about 30s rest to totally eliminate stretch reflex, but ****, you're still breaking eccentric and concentric.

 

[NomZ]

Fasted 199.4lb


2 scoops Craze


Pause Bench
45x20
95x5
135x5
185x3
+band slingshot
225x2
225x2
225x2
275x3


CG Slingshot Bench TnG
195x12
195x12
195x12


Pause Regular Bench
185x6
185x6
185x6


Lat Pulldown
165x15
165x15
165x15


Seated DB Press neutral grip
60x10
75x9
65x9


DB Shrug
75x15
75x15
75x15


Supposed to be 2 board bench, but no boards and slingshot ultimately accomplishes the same goal. 225 with the slingshot was DE, fast as hell. 275 felt light and is a PR, could have done 5 with the slingshot.


Upper body very pumped.


Ran/judged/loaded university powerlifting meet yesterday, was dead and my back is shot. So skipped my planned oly squats.

 

[NomZ]

That's an incredibly good ****ing idea, man. One thing I've heard about pin squats is that Chad Smith recommends singles with about 30s rest to totally eliminate stretch reflex, but ****, you're still breaking eccentric and concentric.

Thanks, gotta be creative.

I see his point, but like you said, it's a clear break between the two phases, plus I'm following the cube program as if I'm deadlifting.

 

[Sean1332]

I love how versatile the slingshot/ram is. I even did dips with it. I need to make something creative so I can bank money off it

 

[NomZ]

199lbs
2 scoops Craze


DE Squat done in 7:00 w/ my workout partner
135x5
185x3
225x2
+belt
285x2
285x2
285x2
285x2
285x2
285x2
+reverse minibands
335x2
375x2


DE 6x2 was done in 7:00 w/ my workout partner just switching back and forth.


Paused Oly SQ
225x5x5


Leg Press
3 plates per side x12
4x12
5x12
5x12
5x12
5x12


Goodmorning
135x8
185x12
185x12
185x12


KB Swing 30 sec
55x15
55x15
55x15


Plank
4x1:00

 

[rob112]

Nice workout intensity man, bet you felt good after that one.

 

[NomZ]

Nice workout intensity man, bet you felt good after that one.

Yep, pretty easy workout compared to some of the others, hammies are sore today though.


Fasted
1 scoop Condense
1 scoop Caff Free FXT


Standing OHP
45x20
95x5
135x5
155x3


Seated DB Neutral Press
55x10
65x10
65x10
65x10


Oly Squat
135x10
135x10
135x10
135x10
135x10
135x10


Hyper Row
45x4x30


Weighted Pullups
+exaggerated deadhang
BWx10
+45x3x7


Bis & Lateral Raises

 

[NomZ]

Fasted
3g SNS Citrulline Malate
1 scoop Condense


SSB Concentric Sumo
+sumo floor deadlift start and height
150x5
240x3
290x3
+belt
330x3
380x3
400x3
400x3
400x3


SSB Oly SQ
225x5x5


BB Shrug
135x15
225x15
225x15
225x15


Lat Pulldown
165x15 WG
180x15 WG
180x15 CG
180x15 CG


Geez the pump is ridiculous with Condense, so full even in a deficit.

 

[Sean1332]

Deficit sucks. It's making my weights feel heavy

 

[NomZ]

200lb Dry AM Weight


2 scoops Superpump Max (sample)


Pause Bench
+raw comp grip
45x20
135x6
175x6
185x6
210x6
225x6


210x6 planned top set, then 225x2 planned, felt good for way more, so stopped 2 short of failure at 6 reps.


CG Bench TnG
185x14 1 short of complete failure


Seated OHP
95x10
115x10
115x10
115x10


Paused the last few on all sets on the clavicles.


Chest Supported Row
+45x15
+90x15
+90x15
+90x15
+90x15


DB Preacher Curl
each arm
30x20 + 12 + 10 + 6 +2 RP


Lateral Raise
5'sx100


100 reps without dropping the plates, omg the burn, got 40 before I had to start taking breaks holding the plates.


MISS
15mins stationary bike


Superpump gave a nice pump and vascularity. My head hurts like hell now though, dat crash.

 

[NomZ]

Deficit sucks. It's making my weights feel heavy

Same, not looking forward to max squats Friday...

 

[iparatroop]

How long are you pausing on the bench?

 

[NomZ]

How long are you pausing on the bench?

Just 1 second pauses to simulate a fast press command, last few reps I typically do 2-3 second pauses.

I've never had a problem with pauses as I'm much stronger off the chest than at lockout.

 

[iparatroop]

Just 1 second pauses to simulate a fast press command, last few reps I typically do 2-3 second pauses.

I've never had a problem with pauses as I'm much stronger off the chest than at lockout.

Judging from the last vid I saw of you (squat), the command can take up to 3 seconds. I guess it would be judge dependent though, huh?

 

[NomZ]

Judging from the last vid I saw of you (squat), the command can take up to 3 seconds. I guess it would be judge dependent though, huh?

Extremely judge and federation dependent. USAPL can be up to 3 seconds like you saw, USPA 1-2 seconds, SPF TOUCH N GO BRO!

The rule is technically bar motionless on the chest, so the more controlled you bring it down, the faster you should get a press command.

 

[NomZ]

Dry 199.6
Fasted


1 scoop Condense


Squat
45x15
135x5
225x2
275x2
+belt
315x2
335x2
375x2
375x2
375x2
395x1
405x1
+against minis
315x1 (~355 top)
375x1 (~415 top)


Guessing the minis added 30-50lbs to the top and nothing at the bottom.


Oly SQ
225x10
225x10
225x10


Leg Press
4 plates per side x20
4x20
4x20


Hyper
+90x12
+90x12
+90x12


Kneeling Ab Wheel
BWx10
BWx10
BWx10




Glutes/calves/tib anterior are hella sore from a 8mi hike on wednesday, was not looking forward to this workout but the weights didn't feel that heavy.

 

[NomZ]

Had a cheat weekend, hella full.


2 scoops Craze


Concentric Sumo Straight Bar
+replicating 2" sumo block pull position
135x5
225x2
275x2
315x2
+belt
365x2
405x2
405x2
405x2
+replication sumo floor position
335x2
335x2
335x2
335x2
335x2
335x2
335x2
335x2


DB Row
65x12
110x20
110x20


BB Shrug
225x15
225x15
225x15


Lunge each leg
45x10
95x8
95x8
95x8


OH SQ Holds
+hang snatch into OH SQ, hold in the hole for time
95x10sec
95x15sec
95x20sec


Dat pump! So much fullness and pump from all the cheat food, afraid to see my weight this morning, oh well back to cutting.

 

[NomZ]

Fasted 203lbs Dry


2 scoops Craze


DE Floor Press
+pause & 30 sec rest
45x20
95x10
135x2
175x2
175x2
175x2
175x2
175x2
175x2


CG Bench
+pause 1" off chest
135x8
185x8
185x8
185x8


DB Incline Press
+neutral grip
80x15
80x14
70x13


Standing DB Press
35'sx6
50'sx6
50'sx6
50'sx6


Band Fly...Band Pullapart
+back to back no rest
MBx3x15...MBx3x15


Preacher Hammer Curl
35x20, 15, 9, 6 RP


Russian Twist
20lbsx25 each side
20x20
20x20


Another good workout, pressing is feeling stronger. Increased glycogen from the weekend helped I'm sure.

 

[iparatroop]

Must've been a good cheat to jump 4lbs.

 

[NomZ]

Must've been a good cheat to jump 4lbs.

See cheat weekend

Fasted 203lbs Dry


Oly SQ
45x2x10
135x10
135x10
135x10
225x5
225x5
225x5


HIIT
10mins total including warmup/cooldown
5x 0:30 on, 1:00 off

 

[NomZ]

Fasted
1.5 scoops Craze
1.5g SNS X-Gels


Squat
45x2x10
135x2x6
225x6
+belt
275x6
315x1
350x6


Paused SQ
+2-3 count pause
285x10
+wraps
285x10
285x10


DB Lunge
22.5'sx15
22.5'sx15
22.5'sx15


Oly SQ
225x26 PR


Planks
BWx2x60sec


Let the DOMS begin...The paused squats were awful, had to wrap up to make the last 2 sets happen.

 

[iparatroop]

Did I just read 225x26?

 

[NomZ]

Did I just read 225x26?

Indeedaroni, one set.