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

Sean1332 said:
Condense is solid. Still enjoying it?
Click to expand...

Yep, brings a good pump from the nitrates, ok stims.

Cube Wk2, ME SQ
Fasted
199.5lbs
1.5 scoop Craze

Squat
45x10
135x5
225x2
275x2
+belt
315x2
335x2
375x2
375x2
375x2
375x2
375x2

Leg Press
2 plates per side x20
4ppsx10
6ppsx10
6ppsx10
6ppsx10

Calves

Hyper
+45x30

Back was a little tender from Graston work yesterday, did some lateral flexion work too in an attempt to sort of my QL/erector imbalance.
 
Foreveralone...




Cube Wk2, BB Accessory.
199lbs
Fasted


Standing OHP
+false grip
45x2x10
95x5
115x5
115x5
115x5
115x5

Power Snatch
45x2x3
95x3
115x3
135x3
135x3

Neutral Incline DB Press
50x10
70x10
70x10

Seated Cable Row
140x15
140x15
140x15
140x15

Standing DB Press
30x15
30x12
30x10

Shoulder Prehab/Bis/Abs

Need to start doing intra-wo carbs, did this at 12pm fasted...no gas in the tank after snatching.
 
Shoot, I can't power snatch 135 for a double, and I'm perfectly healthy.
 
Not letting me multiquote...good to see you guise are still here, I'll get stronger and give you something more interesting to read and watch, I promise.

Sean, I do mainly band pullaparts at various angles, bentover T's with DBs, and facepulls. Can always add in Y's and W's, and int/ext rotations.

herderdude said:
Shoot, I can't power snatch 135 for a double, and I'm perfectly healthy.
Click to expand...

Lol, it's not that bad brah. I want to get srs about and snatch my BW at least.
 
Back felt good all weekend, then wake up today and right lumbar is all jacked up, wtfmansloth?

Cube Wk3, ME Deadlift
Fasted
199lbs
1 scoop Condense

Sumo Deadlift
135x5
225x5
+4" block
315x2
365x2
+belt
405x2
455x3
455x3
455x3

Squat
45x10
135x10
225x15
225x15

Calves

Leg Curl
100x12, 100x10, 100x6 RP

Leg Ext
140x20, 140x12, 140x8 RP

Was happy my back was feeling good over the weekend, no pain, then wake up today and right lumbar area is hypertonic and achy. Still ok with the deads, they were easy minus some pain on some sets.
 
Sometimes I hate weekends...I'll feel great and then take Sunday completely off and have something act up when I go to lift on Mondays. :sad:
 
NomZ said:
Lol, it's not that bad brah. I want to get srs about and snatch my BW at least.
Click to expand...

You and me both, dude. I was considering getting coached for a month or two when the funds and transportation are right.

EDIT: Oh shoot! 455 3x3 he's baaaack!
 
bolt10 said:
Sometimes I hate weekends...I'll feel great and then take Sunday completely off and have something act up when I go to lift on Mondays. :sad:
Click to expand...

Thanked by me
 
Sean1332 said:
Good pulls man. Hope the back stays well enough for ya
Click to expand...
Same! Thanks.
bolt10 said:
Sometimes I hate weekends...I'll feel great and then take Sunday completely off and have something act up when I go to lift on Mondays. :sad:
Click to expand...
Word.
herderdude said:
You and me both, dude. I was considering getting coached for a month or two when the funds and transportation are right.
EDIT: Oh shoot! 455 3x3 he's baaaack!
Click to expand...

Good thing my buddy is a Senior USAW coach.

lol not quite...
jimbuick said:
I remember when my back hurt and I still pulled 455x3x3....
Click to expand...
Lol one day brah.


Cube Wk3, DE Bench
198lbs
1 scoop Condense

DE Bench
45x10
95x5
135x3
+against MBs
135x3 (~185lb at top)
135x3
135x3
135x3
135x3
135x3

Standing DB OHP
30x10
40x10
55x6
55x6

Meadow Row
barx10
90x10
90x10
90x10

Neutral DB Press
65x18
65x16
65x12

DB Shrug
65x15
65x30
65x25

Bis/Abs
 
Dat shrug pump! 30 reps? You must be crazy.
 
Cube Wk3, Rep SQ
7am Fasted
2 scoops Craze
2g SNS COP

Squat
45x2x10
135x5
225x3
275x3
+belt
315x3
335x8
+5 count pause
315x2
315x2
315x2

Snatch
+full from floor
65x2x3
95x7x3
115x3
135x2

Super CG Bench
45x10
95x10
135x5x10

DB Row
100x20
100x20
100x10

Standing DB OHP
40x10
40x12
40x12

Hyper-GHR Hybrid
BWx2x20

Training with TheIronOwl, then heading to Tahoe.
 
Lonnnnng pauses on those squats. How close is a super close grip?
 
Herder, my hands were 12" apart or so. I'd say my competition grip would already be considered close grip by some people.

Sean, ya me too, gives me wind back for early workouts so I don't feel like I my dying and out of breath the whole time.
 
herderdude said:
Jeezus that's close.
Click to expand...
Word.


Cube Wk4, DL Reps
2 scoops Craze

Deadlift in oly shoe
45x10
135x5
225x3
315x3
+belt
345x3
375x3
375x3
375x3
375x3
375x3

Squat
45x15
135x10
225x10
225x10
225x10

Snatch
65x2x3
95x8x3

Unilateral Leg Press
2 plates per side x5, 5, 5, 5 Rest Pause
1pps x10, 10 RP
1pps x15, 1pps x25 bilateral RP

Leg Curl
110x18
110x18
110x18

Another training session with TheIronOwl, running off 2hrs sleep and tired from a weekend in Tahoe.

Fishing Sat and Sun, kayaked 8 miles and hiked 7 miles on Saturday, freaking exhausting.
 
Any specific reason you deadlifted in the Oly Shoes? I've done it before, but only a couple times.
 
bolt10 said:
Any specific reason you deadlifted in the Oly Shoes? I've done it before, but only a couple times.
Click to expand...

Attempt to maintain upright posture and utilize leg drive.

Also kind of the philosophy that I'm weak at, so I'll train it.

Only pulling sumo on ME, RE and DE will be conventional variations.
 
Ok solid reasoning. :D

When I did my Cube Cycle I used Oly Shoes on my Snatch Grip Deadlifts as I felt it helped with drive from the floor and felt it more in the quads than usual, so maybe I was on the right track. :)
 
bolt10 said:
Ok solid reasoning. :D

When I did my Cube Cycle I used Oly Shoes on my Snatch Grip Deadlifts as I felt it helped with drive from the floor and felt it more in the quads than usual, so maybe I was on the right track. :)
Click to expand...
Right on track, I would set up for something like that exactly as I would on a snatch, dropping the hips and keeping the torso angle the same while extending the knees and hips.

Plus I treat my lighter sets like clean pulls, as it gets heavier more just a conventional deadlift.
 
Cube Wk4, ME Bench
1 scoop Condense

Pause Bench
45x10
95x5
135x5
155x5
185x5
225x3
+Reactive Slingshot
245x4
245x4
245x4

Standing OHP
45x20
95x12
95x10
95x8

Seated Cable Row
160x10
160x10
160x10
160x10

Pause Bench
135x5
185x5
185x5

Pullups
BWx17
BWx12

Meh workout, still working on getting everything back.
 
It'll come, my dude. I remember that time I hit 29 pullups in two sets and thought, meh.
 
herderdude said:
It'll come, my dude. I remember that time I hit 29 pullups in two sets and thought, meh.
Click to expand...

lol I used to be able to do that in a set when I did pullups.

Cube Wk4, Accessory Day
200lbs
1 scoop Focus XT
1 sample packet Karbolyn

Snatch
+full from floor
45x5
65x3
65x3
95x3
95x3
115x2
115x2
135x2
135x2

CG Pendlay Row
135x15
135x12
135x10

DB Hammer Curl
30x15
30x13
30x10

Abs

Quick session bc I won't be able to train this weekend. So much sweat...
 
Cube Wk4, DE Squat + Accessory
200lbs
Fasted
1 scoop Focus XT
1/2 sample pack Karbolyn

DE Squat
45x15
135x5
225x3
275x3
315x3
+belt
335x2
335x2
335x2
335x2
335x2
335x2
+reverse MBs
375x2
405x2
+loose 2.5m APT wraps
455x2 (vid)

Seated Pause OHP...DB Lunge
45x10...
95x10...25x10
135x6...25x10
135x5...25x10
135x5...

Hyper
BWx30
BWx30

Lat Pulldown
160x15 WG
160x12 NG
160x10 CG

Lateral Raises
10'sx40

[video=youtube_share;ADaIOi2vHYM]http://youtu.be/ADaIOi2vHYM 41%[/video]
 
Sean1332 said:
haha I do have love for those squats! Dive bombed it into the hole. I like it.

Which ATP wraps are those? Lookin for new ones
Click to expand...
No idea what type, red somethings, didn't see them on the store. Stiffer than my RPMs.

Any critiques? Trying out something different form wise on the reverse bands, tight and slow then dip to get the reflex but keep my tightness.
 
NomZ said:
No idea what type, red somethings, didn't see them on the store. Stiffer than my RPMs.

Any critiques? Trying out something different form wise on the reverse bands, tight and slow then dip to get the reflex but keep my tightness.
Click to expand...

Looked solid to me, man. Especially your back/chest. I can see where powering out of a dip can help blast through that stick point. I definetly couldn't dip/bounce like that without the bands though lol
 
Having trouble loading the video on my phone :(


Solid session though. Do you hit some upper back every session?
 
Thanks Sean, not sure how it will carry over either but sounded good...

Rob, pretty much hit some kind of row 3-4x week, so yes.


Cube Wk5, DE Deadlift + Swim Practice
Fasted
199lbs
2g SNS COP
4caps Drive

Swimming
100yd freestyle
150yd drills

1 scoop Focus XT
1/2 sample Karbolyn

DE Conventional DL
135x5
225x5
275x3
325x3
325x3
325x3
325x3
325x3
325x3

Squat
135x15
135x10
225x5
275x5
275x5

Unilateral Leg Press
1 plate per side x3x15

Calves

All I had time for, swimming gonna kill me, may have to rearrange lifting schedule. Wasn't that bad today though surprisingly, Deads feeling stronger again.
 
Good to hear the Deads are coming back.

In response to Rob and yourself with back exercises... Ever since Rodja and yourself said to hit back more, and after reading a Dave Tate article saying to hit it high volume 3-4x a week, my back has gotten so much stronger and rounding is an issue of the past. Good advice to follow from you.
 
Sean1332 said:
Good to hear the Deads are coming back.

In response to Rob and yourself with back exercises... Ever since Rodja and yourself said to hit back more, and after reading a Dave Tate article saying to hit it high volume 3-4x a week, my back has gotten so much stronger and rounding is an issue of the past. Good advice to follow from you.
Click to expand...
Definitely, glad to hear (and see in vids) you've improved.

Cube Wk5, RE Bench
1 scoop Focus XT

Pause Bench
45x15
95x5
135x6
155x6
185x6
215x5

BO Row
135x15
155x15
155x15

Standing Neutral DB OHP
45x12
45x12
45x10
45x10

Band Pullapart
MBx4x20

Pretty meh workout overall, 500 cals for the day at 5pm sucks. Kept accessory to a minimum as I'll probably snatch tomorrow and do more.
 
Synapsin said:
Not too bad actually, your advice helped so thanks :)
Click to expand...
Sweet, that's what I like to hear.

Give me something else to advise you on, I like to help.
 
Swimming + Snatch
Fasted
199lb
2g SNS COP

Swim
150yd freestyle
250yd drills
75yd freestyle

Break
1 scoop Focus XT + carb

Snatch
65x5
95x3x3
135x3x3 vid

Bis

Abs

Snatches felt good, but slow.

Will post vid later.
 
[video=youtube;L9yUXEebyhg]http://www.youtube.com/watch?v=L9yUXEebyhg[/video]
 
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