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

Damn, you're so much smoother than I am. And I can't overhead squat, snatch balance, or catch a weight overhead with any manner of weight.
 
herderdude said:
Damn, you're so much smoother than I am. And I can't overhead squat, snatch balance, or catch a weight overhead with any manner of weight.
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I couldn't either, just recently started getting better, just have to work at it.
 
rob112 said:
Shooting that weight up off the hips. GJDM
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They're a little sore actually, lol.

Technically it shouldn't bang the hips, it may look that way but its just the hips extending.
 
rob112 said:
I've never actually attempted them. Makes sense though.
Click to expand...

I thought exactly the same before my coach corrected me.


Cube Wk5, ME Squat
Fasted
1 scoop Condense
1 scoop Caff Free FXT

Squat
45x2x10
135x2x5
225x3
275x3
+belt
315x2
365x2
405x2
405x2
405x2

BB Lunge
45x20
45x20
45x10

Leg Press
3 plates per side x25
3x20
3x20
3x20

Calves
 
Cube Wk6, ME Deadlift
1 scoop Condense
1 scoop Caff Free FXT

Sumo Deadlift
135x10
225x3
315x3
365x3
+belt
405x3 DE speed
405x3 DE speed
405x3 DE speed
455x2
455x2

Squat
135x15
225x10
+4 count pause
225x5
225x5
225x5

Leg Ext...Leg Curl
140x15...100x15
140x15...90x15
140x15...80x15

Kneeling Ab Wheel

Weekend in Tahoe, surprised I'm not hungover today. Pretty good workout, even without considering the hiking/drinking/driving for hours. No lower back pain while lifting, did not want to push it.
 
Still progressing well, I see!
 
Cube Wk6, DE Bench
202lbs
1 scoop Condense
1 scoop Caff Free FXT

Pause Bench Against Bands
+2x MBs
45x10
95x5
135x3
155x3
155x3 too slow...
135x3
135x3
135x3
135x3

Seated Cable Row
160x18
160x18
160x18

Standing OHP
45x15
+pause
95x15
95x12
95x10
+front squat jerk
95x4
+rear squat jerk
95x4

DB Shrug
70'sx25
70'sx25
70'sx25

Rev. Curls

Swim and snatch tomorrow.
 
Doubled bands for benching . . . woof!
 
herderdude said:
Doubled bands for benching . . . woof!
Click to expand...
Ya, way more tension than you'd think.


Swim + Snatch
2g SNS COP
4caps Drive


Swim
100yd freestyle
500yd drills
100yd freestyle


1 scoop Focus XT


Snatch
65x3
95x2
95x2
115x2
135x1
135x1
155x1 5sec hold in bottom
155x0, 1 5sec hold in bottom
+complex: snatch pull -> full snatch -> OH SQ
135x2 -> 1 -> 2
135x2 -> 1 -> 2


Pullups
BWx15
BWx12
BWx8


Abs


Pretty exhausted from all the drowning...
 
Sean1332 said:
Why the swimming, if you don't mind my asking?
Click to expand...

Mandatory activity class for my major.

Did you get my PM asking what day you weigh in?
 
Cube Wk6, ME SQ
Fasted
1 scoop Condense
1 scoop Caff Free FXT

Squat
45x2x10
135x10
225x6
275x4
+belt
315x6
345x6
365x6
+moderate RPM wraps
405x6

Leg Press
3 plates per side x15
4x15
5x15
6x15
7x15

Unilateral Leg Ext/Curl
70x3x18/50x3x18 each leg

Lateral Flexion and Hypers

Back felt good today, so didn't push it much.
 
rob112 said:
Keep that back loose man, you'll be back to 450lb DE deads in no time
Click to expand...

ahhh yaaaa


Yesterday

False Grip Pause Bench
45x10
95x10
135x10
165x10
185x7
185x7
185x7
185x7


Today
Cube Wk7, Snatch + DE Deadlift
1 scoop Condense
1 scoop Caff Free FXT

Snatch
45x2x3
65x2x5
95x3
95x3
115x2
115x2
135x2
135x1
155x1
155x0, 1
135x0, 1, 1

DE Deadlift
+conventional in oly shoe
135x3
225x3
315x2
315x2
315x2
315x2
315x2

BTN Snatch Press
45x20
65x10
95x8
95x8
95x8

Pause Squat
135x5 w/10sec pause
185x1 w/30sec pause
225x1 w/15sec pause
225x1 w/15sec pause
225x1 w/15sec pause
225x5 w/1 sec pause

Machine Row
150x8
150x8
150x8
150x8

Wasn't able to train yesterday, spent 2hrs coaching new PL club members, finished my accessory from yesterday today and did DE deadlifts today since I won't have time tomorrow.
 
Why the false grip on the benches?
 
jimbuick said:
I always false grip on Bench...
Click to expand...

I feel like I can't pull on the bar hard enough when I do that, I'm always thinking "spread it, break it" and I don't crank on it the way I want to with a false grip. That's just me.
 
herderdude said:
I feel like I can't pull on the bar hard enough when I do that, I'm always thinking "spread it, break it" and I don't crank on it the way I want to with a false grip. That's just me.
Click to expand...

I do it because I get more direct force to the bar that way. :shrug:

If I had some wrist wraps I would wrap my thumb, but without them false grip is gonna be stronger.
 
ITW said:
Try swimming on average 45,000-50,000 yards a week on top of lifting haha
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I'd surely drown, have no where near the capacity for that, nor any desire. Swimmer?

Swim Practice
4 caps SNS COP

100yd freestyle
600yd drills

Easy practice today.
 
ITW said:
Yeah, D1 swimmer.
Click to expand...

I see, I'm just a fat powerlifter trying to stay afloat. Used to swim everyday a few years ago when I was 40lbs lighter...but never that seriously.

Cube Wk7, ME Bench
199lbs
1 scoop Condense
1 scoop CF Focus XT

Pause Bench
45x10
95x5
135x5
165x3
185x3
225x2
+Reactive Slingshot
245x2
265x2
285x1
CG Bench
+full deload on pins at bottom
185x7
185x6

DB Row
110x10, 8, 6 RP w/sweaty hands
+straps
110x20
110x25

Curls + Reverse Flies
3x15 each

Will do snatch + accessory tomorrow. Screwed up this week on deadlifts, should have done reps instead of speed, oh well.
 
Sean1332 said:
Holy row reppage, Nomz.
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I'm so sore right now, lol.

Swimming
100m freestyle
350m drills
300m descending freestyle
25m freestyle timed: 13.6 seconds
 
jimbuick said:
I feel your pain!
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lol

SNATCH
45x2x3
65x2x3
95x2x3
115x3
115x3
115x3
115x3
115x3
115x3
SNATCH into OH SQ
115x1 -> 5
115x1 -> 5
115x1 -> 5

I'm toast.
 
Today: Cube Wk7, DE SQ
199lbs
1 scoop Condense
1 scoop CF Focus XT

DE Squat
45x10
135x5
225x3
275x3
315x3
+belt
335x3
335x3
335x3
335x3
335x3
+reverse light bands (60lbs off bottom)
405x1
+RPM wraps
455x1
495x1
530x1 high

break...

Snatch
45x3
65x3
95x3
95x3
115x3
+power snatch every 30s
135x1
135x1
135x1
135x1
135x1

Snatch Hi Pull
155x2
155x2
155x2
155x2
Snatch Pull
185x2
225x2
225x2

Calves

Will post vids later.
 
[video=youtube;bQy6P75ftyY]http://www.youtube.com/watch?v=bQy6P75ftyY&feature=youtu.be[/video]
 
Nicely done Nomz. It was high but not bad. I need to take some time one day and figure band tensions out for my height.
 
9/14
Cube Wk7, Accessory Day

Pause Bench
45x10
95x10
135x5x10

Neutral DB Press
80x10
80x10
80x10

Seated Cable Row
160x10
160x10
160x10
160x10

9/15

Snatch
45x3
65x3x3
95x3x3
115x2
115x2
135x2
155x1
165x0
165x0
165x0
165x0

Missed first one forward, 2nd behind, forward, forward. Each one was locked out overhead, just didn't have the stability or confidence to stay under.

BTN Snatch Press
45x15
65x10
85x10
85x10
85x10

WG Pullup
BWx4x10

Hammer Curl
40'sx15
40'sx10
40'sx10
40'sx10
 
Sean1332 said:
Nicely done Nomz. It was high but not bad. I need to take some time one day and figure band tensions out for my height.
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My partner and I just weigh the setup with a loaded bar after we finish all our sets, then remember for next time.

Thanks, wanted to know what 530 feels like on my back for next month's meet...
 
Sean1332 said:
Have openers planned? 198 right?
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Not sure on both really, lol.

If I can hit 195 by the beginning of October, I may do a 15lb cut for 24hr weigh-ins.

I'd like to open 465/265/550 I am guessing, completely up in the air since I don't know where my deads are.

Optimally want 530/300/615...
 
NomZ said:
Not sure on both really, lol.

If I can hit 195 by the beginning of October, I may do a 15lb cut for 24hr weigh-ins.

I'd like to open 465/265/550 I am guessing, completely up in the air since I don't know where my deads are.

Optimally want 530/300/615...
Click to expand...

lol 15lb cut...you're nuts. Pretty damn awesome though dude. Strong
 
Sean1332 said:
lol 15lb cut...you're nuts. Pretty damn awesome though dude. Strong
Click to expand...

Pretty unsure this far out though.

I've done 11-12lbs without sweating, figure those extra 3lbs can be sweat and spit...
 
NomZ said:
Pretty unsure this far out though.

I've done 11-12lbs without sweating, figure those extra 3lbs can be sweat and spit...
Click to expand...

Just 3lbs of sweat and spit? Talk about a walk in the park.
 
NomZ said:
After 12lbs dehydration? I don't think so chief...
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True. When I wrestled, I would sweat 4-6 each practice, and then lose 8 the night before. But, I was doing it every week and my performance was compromised. When I dropped 8 for my meet in August, I thought I was going to die. It's funny how what used to be easy for me is no longer easy. In college, I was told I was taking it easy for coming down from 205 to 184. We were expected to perform while we felt like ass.

I meant no disrespect, bud.
 
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