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

Lol no disrespect seen, was just saying it will be a pain.

Most I've done is 11lbs without sweating, good thing it is 24hr weigh-ins.
 
NomZ said:
Lol no disrespect seen, was just saying it will be a pain.

Most I've done is 11lbs without sweating, good thing it is 24hr weigh-ins.
Click to expand...

I can't even brain this whole "losing weight without sweating" thing. Lol. I love 24hr weigh ins myself.
 
herderdude said:
I can't even brain this whole "losing weight without sweating" thing. Lol. I love 24hr weigh ins myself.
Click to expand...

Sean has a copy of my plan if you want to see it.

Swim
75yd freestyle
75 kick
100 drills
150 build freestyle
150 drills
100 freestyle

Cube Wk8, RE DL
1 scoop Focus XT
sugar

Beltless Deadlift
115x10
135x5
225x3
315x3
365x2
+sumo
405x2
455x5x2

Squat
135x10
225x5
+10ct pause
225x5x1

Ham Curl
130x3x15

Unilateral Leg Press
1ppsx10, 10, 10, 10 RP

Brutal workout to crawl through immediately after swimming, which makes me happy with how the Deads went without a belt. Belt really helps me off the floor, but I was quick to lockout. Back behaved as well.
 
Fasted
1 scoop Condense
1 scoop Caff Free Focus XT

Snatch
45x3
65x2x3
95x2x3
115x3
115x3
115x3
115x3
115x3
115x3
+power snatch -> OH SQ
135x1 -> 3
135x1 -> 3
135x1 -> 3
135x1 -> 3

1hr break

Pause Bench
45x20
95x5
135x5
185x5
210x8
230x2
245x2

BO Row
95x10
135x10
165x10

Standing OHP
45x10
95x10
115x10
 
I'm sure this has already been covered, but what's your 1RM snatch?
 
herderdude said:
I'm sure this has already been covered, but what's your 1RM snatch?
Click to expand...

175-185 on a good day is my best guess.

I want 200, but even if I don't, it's a great conditioning tool.
 
NomZ said:
175-185 on a good day is my best guess.

I want 200, but even if I don't, it's a great conditioning tool.
Click to expand...

It's gotta be building that upper back and hip drive like none other.
 
NomZ said:
175-185 on a good day is my best guess.

I want 200, but even if I don't, it's a great conditioning tool.
Click to expand...

Before I honed my form (probably still laughable to a true Oly lifter) my power snatch was higher than my snatch. More than likely back to square one though because my school's strength coach only has us doing power cleans and snatches. Not gonna argue with a guy that can 1 arm power snatch 185 though...
 
Pre-wo dentist visit with some cavity drilling, perfect pre-wo...

Cube Wk7, ME SQ
2 caps Uncut
1 scoop Caff Free FXT

Squat
45x15
135x2x5
225x3
275x2
+belt
315x2
365x1
405x1
435x1
+RPM wraps
475x1
455x3
-RPMs
315x10

Squat felt like crap, 475 was ugly so I shut it down. Knees are shooting in right out of the hole, dem weak glutes and abductors; I think it's the lack of sumos in my life, time to hammer them as this wasn't a problem 2 months ago when I squatted 505.

Power Snatch
45x5
65x2x3
95x3x3
115x2x3
135x3
135x3

Snatch Pull
185x3
185x3
185x3

RDL
225x7
225x7
225x7

Had an odd experience while warming up for snatch on the platform, two asian guys start walking toward me and one of them in a sleeveless T steps on the platform and starts flexing in the mirror behind the platform. Completely puzzled and told him to gtfo the platform, he starts staring at me and then backs away while staring at me. I continue snatching as he stared at me and his lilttle buddy behind him was trying not to giggle. Not sure why he was just trying to flex on me, dafuk.
 
herderdude said:
It's gotta be building that upper back and hip drive like none other.
Click to expand...
This is true.
ITW said:
Before I honed my form (probably still laughable to a true Oly lifter) my power snatch was higher than my snatch. More than likely back to square one though because my school's strength coach only has us doing power cleans and snatches. Not gonna argue with a guy that can 1 arm power snatch 185 though...
Click to expand...

Same, tis why I train 90% off the floor and not from a hang or power.
 
Being flexed on is worse, I get a lot of talkers asking for help.

I had no idea what this dude was up to until he started backing off the platform staring at me, then I realized he's trying to troll/intimidate me.

Funny thing is, he waited until right after my training buddy left to do something.
 
Cube Wk8, Accessory
Fasted
1 scoop Condense
1 scoop Caff Free Focus XT

Pause Bench
45x20
85x10
135x10
165x5
+double Mini's
185x1
+Reactive Slingshot
205x1
215x0 missed lockout
-Reactive Slingshot
135x9

Felt like 60+lbs at the top with the band set up.

BO Row
135x15
135x15
135x15
135x15

Standing OHP
45x10
95x10
95x10
95x10

DB Curls

Snatch tomorrow.
 
Snatch + Accessory
Fasted
1 scoop Focus XT

Snatch
45x5
65x3x3
95x3x2
115x3x3
135x2
135x2
135x2
135x2
135x2
135x2

BTN Snatch Press
45x15
65x10
95x6
95x6
95x6

Weighted Pullup
+25x8
+25x8
+25x5
BWx15
 
Seems safe to say you own 135 at this point. I once read that a weightlifting opener is something you can double twice whenever you want. So you're well ahead of that.
 
Fasted
Swimming
100yd freestyle
175yd kick
175yd back-stroke drills
100yd freestyle

Break. Pre-wo hamstring cramps.

Cube Wk9, ME Deadlift
3 caps Uncut

Deadlift
145x5
145x3
225x3
275x3
325x3
+sumo
365x1
415x1
465x1
505x1
545x1
565x0

565, rushed the setup and got out of position off the floor. Need to not rush setup and get pulled in front of the bar. Think I'm good for 575ish fresh.

Low-Bar Close Stance Squat
135x10
225x3
275x3
+belt
315x3
315x3
315x3

All I had time for.
 
herderdude said:
Seems safe to say you own 135 at this point. I once read that a weightlifting opener is something you can double twice whenever you want. So you're well ahead of that.
Click to expand...
Ya I'd agree on being safe with 135, need to be safe with 185 though, lol.
 
9/24
Bench
45x20
95x10
135x10
185x10
185x8
185x8
185x4

BO Row
135x15
155x15
155x15
155x15

Standing OHP
105x10
105x10
105x10

Bis

9/25

Swimming
175yd freestyle
100yd freestyle variables
100yd back-stroke variables
sprint drills

Power Snatch
45x3
65x3
95x2x2
115x2x2
135x2
145x2
145x2
145x2
145x2
+pause snatch -> OH squat
135x1 -> 5
135x1 -> 5
135x1 -> 5

Squat
135x10
225x5
+DE -> 5ct pause
225x4 -> 1
225x4 -> 1
225x4 -> 1
225x4 -> 1
225x4 -> 1

Cable Catback Rows
60x20
85x12
85x12

Ab Wheel
 
Sean1332 said:
Ugh way too much swimming
Click to expand...
You prolly get tired reading it, try swimming it, it's stagnating my progess a bit.
rob112 said:
Looks like you got that dead back up nice man!
Click to expand...

It's on the rise...


Fasted 197lbs
1 scoop FXT
sugar

Squat
45x15
135x10
225x3
275x3
315x3
+belt
365x1
405x1
+Strangulator wraps
455x3
+RPM wraps
475x1
+reverse band (60 off the bottom)
525x3

Holy stiffness strangulator batman, those wraps threw me off a lot. Just got them and wanted to try them, way stiffer than anything I've used.

Goodmorning
135x10
135x10
135x10
135x10

Leg Press
3ppsx20
4ppsx20
5ppsx20
6ppsx20

Band Abduction
Miniband doubled around knees in squat position
3x20

A little depleted, need to get to 195, so I can make the 14lb jump to 181s for Oct 27th...
 
rob112 said:
What were you hitting pre injury? I don't recall
Click to expand...

Which injury? lol

Best wrapped squat was 500 earlier this summer, deadlifted 620 in a suit in April, and benched 285 earlier this summer too.
 
NomZ said:
Which injury? lol

Best wrapped squat was 500 earlier this summer, deadlifted 620 in a suit in April, and benched 285 earlier this summer too.
Click to expand...

Haha meant back injury. Alright, well your not too far off. I'm going through a 2nd back tweak myself.
 
rob112 said:
Haha meant back injury. Alright, well your not too far off. I'm going through a 2nd back tweak myself.
Click to expand...

Ya that was after April that it had been bothering me.

Conservatively I am looking at 500/285/575 right now, hoping to go 530/300/600 next month...
 
NomZ said:
Ya that was after April that it had been bothering me.

Conservatively I am looking at 500/285/575 right now, hoping to go 530/300/600 next month...
Click to expand...

That would be nice man. I'm am gonna find out what I am looking at around in 4 weeks(12 weeks out). Definitely nothing that high though.
 
Pre-wo blood tests, phlebotomist made swiss cheese of my vein, thanks lady.

1 scoop FXT
1/2 scoop Condense
2g SNS COP

Pause Bench
45x15
135x10
165x3
185x2
225x2
245x1
+Reactive Slingshot
275x3
285x1
+homemade band slingshot
285x1,0
225x7

Chest Supported Row
90x15
135x8
135x8
135x8
135x8

Neutral Incline DB Press
65'sx15
65'sx12
65'sx8

DB Shrug/Bis

Snatch + OH work tomorrow.
 
What's the difference between Mark Bell's slingshot and your band slingshot? Besides $20, I mean.
 
Sean1332 said:
I need to jump back on the COP wagon
Click to expand...
No windage ftw.
herderdude said:
What's the difference between Mark Bell's slingshot and your band slingshot? Besides $20, I mean.
Click to expand...

Mine gives more pop off the chest, but it's super ghetto: just a miniband quadrupled over and taped in the middle.
 
Fasted 197lbs
1 scoop FXT
2g SNS COP

Power Snatch
45x5
95x3
95x3
95x3

Tibial tuberosity and patellar tendon were tender, stopped here, ice time.

Muscle Snatch
95x4
95x4
95x4
95x4
95x4

BTN Press
45x10
95x5
115x5
115x5
115x5
115x5

BTN Snatch Press
95x5
95x5
95x5
95x5

Weighted Pullup
+25x8
+25x8
+25x8
+25x8

Icing left elbow and knee currently, +NSAIDs.
 
Fasted
2g SNS COP
Swimming
100yd freestyle
100yd freestyle kick
100yd backstroke kick
100yd freestyle
100yd backstroke
150yd butterfly drills

And my legs are dead...

3 caps Uncut

Deadlift
+beltless conventional
135x10
225x3
275x3
315x3
365x1
405x1
455x1
+belted sumo
495x1
525x2
-belt
495x1
495x1
495x1
405x5

Band Pullapart
MBx4x30

... 4hr break...

Squat
45x20
135x10
185x10
235x5
265x5
295x5
+2ct belted pause
315x3

Hyper
+45x15
+90x12
+90x12
+90x12
+115x15

Unilateral Leg Press
1ppsx15
1ppsx15
1ppsx15
1ppsx20


Need to rework my schedule, swimming is ruining my workouts and I've been doing silly workouts for an exercise prescription class that is luckily ending.
 
Did some cardio assessments for a class, strong out of breath:

1mi Rockport Walk Test
Wingate test on erg


Snatch
45x5
65x3
95x3
95x3
95x3
115x3
115x3
115x3
+snatch -> OH SQ
115x1 -> 7
115x1 -> 7
115x1 -> 7
+hi snatch pull
185x3
185x3
185x3
185x2

Did all that in about 20mins, even more cardio...

Bench tomorrow.
 
Fasted 198lb
1 scoop Focus XT
2g SNS COP

Squat
45x15
135x8
225x3
275x3
335x1
+belt
365x1
405x1
+2.5 Convicts
425x1
+2.5 Black Mambas
465x3
+2.5 Blacks
495x1
+reverse Average bands & Black Mambas
545x3

RDL
135x10
225x10
275x10

BB Lunge per leg
45x10
95x5
115x5

Calves

Playing with wraps to see which I like best, Black Mambas are super springy. Forget the name but the all black APT wraps are a little stiffer but softer than Convicts. 465 and 545 triples are PRs.
 
Didn't log Bench or Snatch workout earlier this week. 235x3 pause bench on Wed.
 
Fasted
1 scoop Focus XT

PAUSE BENCH
+ghetto slingshot
245x2
275x2
275x1
275x2
300x1

DB ROW
110x30
110x30

Spent all my time coaching and wrapping knees. Then kayaked for 3hrs later in the day.
 
2 caps Uncut

Deadlift
+Beltless conventional
135x10
225x5
315x3
365x1
+sumo
405x1
+belt
495x1
545x1
495x3
495x3
495x3

Pause Squat on Pins @depth
135x5
225x5
275x3
+belt
325x3
355x2
-belt
135x20

Leg Extension
150x15, 8, 6 RP

Hyper
+45x20
+90x20
+90x15
+90x15

Calves

In need of a deload but meet is 3 weeks away, I shall wait.
 
You deloading the week before? If so I'd fight through too. Plus, overreaching before a break could help anyways.
 
Chad Wesley Smith does deload, week off, then meet. Of course, he's on a different level, but it's some food for thought. Pulls lookin good!
 
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