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

[jimbuick]

I'd say that's a good cycle! I'm definitely going to be more instinctive this cycle. Work up to a hard set of 5-8 on rep days, get some volume with doubles and triples on heavy days, and just get good speed with good weight on explosive days.

I am sure I will do that as well.

I prefer a more natural approach to training.

 

[NomZ]

Fasted 201lbs
1 scoop Focus XT
1tsp honey

Squat
45x15
135x5
225x5
275x3
+belt
315x2
365x1
405x1
+RPM wraps myself
455x1
500x1
+convicts
505x1 high

Hyper Against Band
LBx20
LBx20
LBx20
LBx20

Unilateral Leg Press
+each leg
2 plates per side x15, 15 RP
2 plates per side x15, 15 RP
2 plates per side x20

Abs

[video=youtube;R7hoZVpKwH0]http://www.youtube.com/watch?feature=player_embedded& v=R7hoZVpKwH0[/video]

Wasn't pleased with the first rep, lost my tightness and let my back round and knees caved when it should have been a clean rep. Second 505 felt heavy and it's the first time I worn the convicts, felt tighter but cut it high.

 

[Sean1332]

How stiff are the convicts? What's your raw PR? I forgot. You def looked stable.

 

[NomZ]

How stiff are the convicts? What's your raw PR? I forgot. You def looked stable.

Convicts are pretty stiff, way stiffer than my RPMs, and a little stiffer than Inzer Wraps Z.They weren't wrapped perfectly how I liked them but sure put a lot of speed on the bar.

Raw PR 462, which I could beat now.
Suit + wraps, 530.

 

[herderdude]

I had heard that the convicts were the cream of the crop.

 

[NomZ]

06/22/13


Fasted


Pause CG Bench
45x20
135x5
175x3
205x3
225x3
+band slingshot
255x7
255x6


Seated Cable Row
180x10
160x10
160x10
140x10


Deadhang Pull-up
BWx15


Bis




Maybe heavy deads tomorrow, everything light the rest of the week, then restart Cube using new maxes.


500/285/???

 

[NomZ]

Fasted 205lbs
1.5 scoop Craze


Deadlift
+conventional
135x2x10
225x5
+belt
315x3
365x1
405x1
+sumo
455x1
+conventional
405x3
405x3
315x15


Deads felt heavy as fuuu, might have been drinking for the first time in 6 months plus travel. Or I'm soft like child.


Leg Press
3 plates per side x20
4x20
5x20
6x20
7x20


Leg Extension
120x19, 15, 10 Rest Pause 20sec


Hyper
+45x35, 20 Rest Pause 20sec


I need to be back to my old deadlift strength, this is just sad.

 

[rob112]

I know your not happy with the strength, but is it feeling good health wise?

 

[NomZ]

Deload Workout, blood flow stuff


Fasted
1 scoop Condense


Band Pullapart
MBx30
MBx30


Standing OHP
+DE speed
45x5
95x5
115x2
135x2
155x2
175x2


HS Row
90x20 WG
90x20 low neutral
90x20 mid neutral
90x20 close neutral


WG Pullups
BWx10
BWx10
BWx10


DB Shrug
65x25
65x20
65x20


MISS
10mins


Dat nitrates pump.

 

[NomZ]

I know your not happy with the strength, but is it feeling good health wise?

Ya I'm getting better, which I cannot complain about.

 

[rob112]

Strong OHP man

 

[NomZ]

Boss Barbell Club w/ Dan Green and Brandon Lilly


Sweet setup, lots of platforms/bumpers for oly/crossfit, deadlift platforms and full cages in another area.


Invalid Link Removed


1.5 scoop Condense


Squat
45x10
135x5
225x3
+belt
315x3
365x2
405x2
445x1


Paused Beltless Squat
315x3
315x3
315x3
315x3


Deficit Deadlift
+4" deficit + oly shoe (bar resting on foot)
+beltless DE speed
225x5
275x5
315x5


GHR
BWx8
BWx8
BWx8
BWx8


Chest Supported Row
75x15
115x8
115x8
115x8
115x8


Pretty cool training with these two, I've trained with Dan once before in his old garage gym. Brandon's handshake is like shaking a baseball glove, lol.


Deficits, Brandon was telling me to get my ass and hips down and start like a weightlifter for better glute/ham work, logical.


Some of the pointers Brandon gave me were to train without supportive gear as much as possible (no wrist wraps, belt, sleeves, wraps, etc). He said his deadlift went up the most when he started training beltless. Told me to save wraps/belt for 4 weeks out from a meet if I'm competing raw w/wraps. Think I'll do exactly this since I have no meets till Oct 20th. Train a full cycle beltless/minimal use, then another cycle peaking for meet.


Dan worked up to 6+ plates for reps on deadlifts or something, and Brandon worked up to around 7 I believe. Mentioned that he wants to do an upcoming meet raw raw, no belt/wrist wraps/etc.

 

[NomZ]

Strong OHP man

It's weak, cannot even do bodyweight bro!

 

[Sean1332]

How the hell did you get hooked up with those 2?? Jealous.

How were the oly shoes and deadlift?

 

[rob112]

Sweet update, I'm mad jelly!

 

[bolt10]

The level of jelly I feel right now is un*****ed....

Solid workout too!

 

[rob112]

Invalid Link Removed

That you setting up to the side about half way through?

 

[NomZ]

lol it was pretty cool, saw Lilly today at the Fit Expo w/ Mark Bell at the slingshot booth.

Invalid Link RemovedThat you setting up to the side about half way through?

Nope not in the vid.

 

[NomZ]

Fasted 203.4lb
1 sample pack Assault


Beltless Deficit Deadlift
+conventional 2" deficit
135x10
225x5
275x5
315x8
315x8


BB Lunge each leg
95x8
95x8
95x8


Leg Press
6 plates per side x15
6x15
6x15
6x15


Hyper
+90x20
+90x20
+90x20


Holding off starting Cube 2 with my training partners till next week, lift by feels this week.

 

[NomZ]

Fasted 202.4
1 sample Assault

Pause Bench
45x20
95x5
135x5
185x5
+Mark Bell Slingshot
225x5
265x3

Elbow was bothering me, shut it down.

Lat Pulldown
x12
x12
x12
x12

Rear DB Flies
25'sx15
25x15
25x15
25x15

Bis/Forearms

Iced the elbow, just gotta be more diligent taking care of it before/after pressing.

 

[NomZ]

Went to a lake yesterday, yoke is burnt to hell, this will be painful:

Fasted 202lbs
1 sample Assault

Squat
+no supportive gear
45x2x10
135x10
225x10
275x8
315x10
365x5
405x1

RDL
+beltless
135x10
225x10
225x10
225x10
225x10

Occluded Calves

Unilateral Leg Ext...Curl
x15...x12
x15...x12
+bilateral
x15...x15

Going dat der super raw as Lilly suggested, no wraps/belt on squats like usual. Racking the bar was painful as hell with the sunburn, worst part of squatting today. I don't consider sleeves supportive as I don't get anything but warmth out of them.

 

[iparatroop]

I feel your pain. Spent the other day at a water park and came home a lobster. Lame.

 

[Sean1332]

What kind of sleeves do you have? Been looking at getting some. Stupid that Rehband doesn't sell them as a pair.

I know how you feel with the sunburn. You are officially all that is man. I put 225 on my back and said **** no and got the SSB out.

I actually liked Assault when I had a tub last year. Orange, tasted good. Price was stupid ridiculous.

 

[NomZ]

lol paratroop, feels bad man.

What kind of sleeves do you have? Been looking at getting some. Stupid that Rehband doesn't sell them as a pair.

I know how you feel with the sunburn. You are officially all that is man. I put 225 on my back and said **** no and got the SSB out.

I actually liked Assault when I had a tub last year. Orange, tasted good. Price was stupid ridiculous.

EFS Large Heavies, great elasticity and durability. Never going back to neoprene if I can.

lol 405 felt awful on my back.

Assault is OK, pump and focus/energy are OK, taste is OK, but orange is definitely the best. I agree overpriced for it. But have samples from the FitExpo.

I'll be back to Focus XT/Condense/Craze when I run out.

 

[NomZ]

Fasted 202lbs


Neutral DB Press
40x15
60x10
60x8
60x8
60x8


Snatch Pull into Power Snatch into OH SQ
95x5 -> x1 -> x5
95x5 -> x1 -> x5
95x5 -> x1 -> x5
95x5 -> x1 -> x5
95x5 -> x1 -> x5


Pullups
BWx20
BWx10
BWx8


Hyper Rows
MBx3x15


Core

 

[Sean1332]

hyper rows?

 

[NomZ]

hyper rows?

Like this with a minband:Invalid Link Removed be done barbell, DB, bands. Bands is just easy setup.

 

[NomZ]

Up at 5:30am for work, started lifting at 7am, and back not 100% to top it off.

Cube Week 1, DL Reps
Everything Beltless
Fasted
1.5 scoop Craze

Deficit DL
+2" conventional deficit
135x20
225x10
315x5
335x8

Light PL SQ
135x10
225x10
225x10
225x10

Reverse Band DE Sumo
+reverse MBs (90lb off bottom, 0lb off lockout)
315x3
405x3
405x3
405x3
405x3

Unilateral Leg Press
1 plate per side x20
x20
x20
x20
x20

BB Lunge
+each leg
45x10
95x8
95x8
95x8
95x8

Core

**** you back, I also miss my belt, especially on sumo.

 

[iparatroop]

I'm nowhere near as strong as you, but I feel you on the back issue. Sucks when your lower back doesn't want to participate. Part of the game, I suppose.

 

[NomZ]

Cube Week 1, Heavy Bench


1 scoop Condense
201.5lbs


Pause Bench
45x10
135x10
185x5
+Reactive Slingshot & wrist wraps
225x3
275x3
275x3
275x3
275x3
-Slingshot & wraps
205x5
205x5
205x5
205x5


Chest Supported Row
90x6
135x6
135x6
135x6
135x6
135x6


Lateral Raise
5'sx100 (50, 15, 15, 10, 10)


Slingshot felt good man, doesn't feel as strong as my ghetto band slingshot but much smoother/easier to use. Had to wrap wrists 225 and up, did not feel good man.

 

[NomZ]

I'm nowhere near as strong as you, but I feel you on the back issue. Sucks when your lower back doesn't want to participate. Part of the game, I suppose.

Yep, trying my best to make it not part of the game!

 

[herderdude]

I wondered if I should have gotten the reactive slingshot. I realized after using my maddog that the reactive would have better carryover to raw lifting as the overload isn't as extreme.

 

[NomZ]

I had fever Wednesday through Saturday, been in bed all those days, and doubt I've eaten much more than 1500 cals. Haven't lifted since Tuesday. Hit a high of 102 Friday, 103 on Saturday.

Was prescribed an antiobiotic, Cipro, took it for 2 days before I linked the ankle/knee swelling with it as bad reaction. Stopped taking it and the swelling has gone down a little but my knees are still limited in ROM, cannot fully extend them. Cipro also increases chance of achilles tendon rupture.


First day lifting in the past two weeks...signs are pointing to me having some kind of blockage causing the fever and acute pancreatitis. Following up Monday for an ultrasound to check for gallstones possibly and see what's going on.


Light Upper


Pause Bench
+DE speed
45x10
95x10
135x10
135x10
135x10
135x10

Seated Cable Row
140x10
140x10
140x10
140x10

Standing DB Press
30'sx15
30'sx15
30'sx15

Curls


Knees still swollen, maybe it will clear by monday so I can do light lower body.

 

[rob112]

Get well brother

 

[Sean1332]

Good seein ya post again, bud. Get strong.

 

[herderdude]

x3 Good to see you back, man. Whoop this illness man.

 

[NomZ]

Moderate Upper/Lower
Dry AM weight = 201lb

Squat
135x10
135x10
225x5
225x5
225x5

Pause Bench
45x10
135x5
185x5
185x5
185x5

Clean Pull
135x5
225x5
225x5
225x5

DB Row...Standing DB Press
80x10...40x10
80x10...40x10
80x10...40x10

Finished this workout in 35mins, strong cardio and sweat.

 

[NomZ]

Get well brother

Good seein ya post again, bud. Get strong.

x3 Good to see you back, man. Whoop this illness man.

Appreciate it guise, need to get back to heavy lifting.

I'll drop by your logs when I'm less busy with dying.

 

[Sean1332]

Good fast paced session there bud

 

[herderdude]

Damn that's cookin! Nice sesh for the ol' heart rate.

 

[iparatroop]

35 minutes is super fast. Nice work.

 

[NomZ]

Good fast paced session there bud

Damn that's cookin! Nice sesh for the ol' heart rate.

Definitely, was exhausting.


Moderate Upper/Lower

Unsupported Seated DB Press
+neutral grip
40x15
50x8
50x8
50x8
50x8

Squats in Asics
135x5
225x5
275x5
275x5
275x5

RDL
135x10
225x6
225x6
225x6
225x6

Chest Supported Row
90x8
90x8
90x8
90x8

Neutral DB Press
75x15
75x12
75x10
75x8

Biceps

I have zero muscular endurance.

The verdict is in on my illness...they have no clue what it is, possibly something viral that caused pancreatic/hepatic inflammation (best guess is mono), with some spleen enlargement. Ultrasound showed no gallstones or blockages, just enlarged liver/spleen. I'm feeling healthy, so I'll likely never know what it was. Followup blood work in a few months to make sure I'm alive still.

 

[NomZ]

Cube Week 1, Deadlift Reps
200lbs dry AM weight
1.5 scoop Craze

Deadlift
+conventional
45x10
135x10
225x5
275x5
+belt
345x8

Squat
45x15
135x10
135x10
225x20

Unilateral Leg Press
1ppsx20
x15
x15
x15

Calves

Leg Curl
100x20
100x20

Lower back was sore coming into this workout, and endurance still down so not much volume. Just going to restart Cube method by feel.

 

[Sean1332]

No more sumo?

 

[NomZ]

No more sumo?

Sumo strength will always be there, I'll work conventional since I'm weaker at it. Next meet is Oct 27th, Sept 1st I will add sumo back in for a good 8wks of sumo training.


Cube Week 1, Bench Max
199.6lb
1 scoop Condense

Pause Bench
45x15
95x5
135x5
185x5
225x3
+Reactive Slingshot
225x5
225x5
225x5
-Reactive Slingshot
185x5
185x5
185x5

Standing OHP...WG Pullup
45x20...BWx10
95x5....BWx10
95x5....BWx10
95x5....BWx10
95x5

High Incline Neutral DB Press
70x8
65x8
55x8

Seated Cable Row
160x10
160x10, 120x10

So weak...used to be able to do paused 225x10, 225x5 paused would have been hard today.

Soon....

 

[NomZ]

Cube Wk1, DE SQ.
199lbs
Fasted
1.5 scoops Craze

Squat
45x2x10
135x2x5
225x2x3
275x3
+belt
315x3
315x3
315x3
315x3
315x3
315x3
+Reverse MBs
+exaggerated slow descent, fast out of hole
365x3

Goodmorning
225x5
135x20
135x20
135x20

Calves

LISS
10mins

Abs

Leg Curl
110x15, 105x5, 100x5, 100x8 RP

Good workout. Squats aren't feeling too terribly weak compared to bench and deadlift, so at least that's a plus.

 

[NomZ]

Cube Wk1, BB Day.
Early AM Fasted
199lbs
1 scoop Condense

Seated OHP
45x20
95x5
115x5
135x5
135x5
135x5

More like 1 BTN press into OHP, OHP rack is made for manlets...

Chest Supported Row
70x15
135x6
135x6
135x6
70x15

BTN Snatch Press
45x20
95x5
95x5
95x5

DB Shrug
75x15
75x15
75x15

Paused CG Bench
+left elbow tendonitis strap w/bike tire
45x20
135x12
135x12
135x12

Bis

Lateral Raises
x50

 

[NomZ]

Cube Wk2, DE Deadlift
200lbs
1.5 scoops Craze

DE Conventional DL
45x5
135x5
135x3
225x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3

DE Squat
45x15
135x10
135x10
225x5
225x5
225x5

Pullups
BWx5
+45x5
+45x5
+45x3
+45x3
BWx10

Leg Press
2 plates per side x20
3ppsx20
4ppsx15
5ppsx20
6ppsx15

Unilateral Leg Curl
70x12
70x12
70x12

Abs

Meh, right QL still a little knackered...

 

[NomZ]

Cube Wk2, Bench Reps
199lbs
1 scoop Condense

1" Pause Bench
+1" pause off chest
45x15
95x8
135x8
165x8
185x8
205x6

Standing OHP
45x20
95x8
95x8
95x8
95x8

Pendlay Row
135x10
135x10
135x10
135x10

CG Bench TnG
135x10
135x10
135x10

Bis

Band Pullaparts

Abs

Dat lack of upper body endurance.

 

[Sean1332]

Condense is solid. Still enjoying it?