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NomZ Totals 1500+

Sean1332 said:
Well that sucks. Hopefully something clicks soon for you.
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I've never really commited to trying to master it, would always just try a few times then give up. My bench is pitiful, why not try everything.
 
You benching flat footed still? If so the "lift your toes" que helps me. You don't actually lift it though, just forces the pressure on the heel. And for me(and I am pretty sure I'm shorter than you so may not work) is I set up so that I am squeezing my glutes/hams before the rep starts...this way I can't contract and lift...I'm already contracted hard and ass is touching.

I'm obviously not very skilled, but figured there is a some chance I could help some. Also, I think your boy Dan Green explains leg drive best on the youtubes.
 
rob112 said:
You benching flat footed still? If so the "lift your toes" que helps me. You don't actually lift it though, just forces the pressure on the heel. And for me(and I am pretty sure I'm shorter than you so may not work) is I set up so that I am squeezing my glutes/hams before the rep starts...this way I can't contract and lift...I'm already contracted hard and ass is touching.

I'm obviously not very skilled, but figured there is a some chance I could help some. Also, I think your boy Dan Green explains leg drive best on the youtubes.
Click to expand...

Thanks, any and all help is welcome.

Typically I'm flat footed in oly shoes. Today I tried on my toes in oly shoes and that semi-worked. I get what you're saying about pre-loading, I was doing that with my quads and glutes. Part of the problem is poor hip flexibility that needs to be remedied.

I'll probably train there soon to get a session on the Texas DL bar, might see if I can get some help from him.
 
Rob speaks the truth. Green is the king of all leg drive, the more speed you get off your chest, the less you have to worry about lockout.
 
Fasted 201lbs
1.5 scoop Condense
5g SNS CrMono
15g CHO

Squat
45x20
135x10
225x3
275x3
315x2
365x1
+belt
405x1
+2.0m Black Mambas
455x3
+2.5m 2XHs
495x4 PR
+average reverse bands & 2XHs
555x3
570x3
-reverse bands & wraps
315x3 pause
365x3 pause

Hack Squat close stance
2ppsx6
2ppsx6
2ppsx6

Calves

Dips...Seated Cable Row
BWx25...135x15
BWx24...135x15
BWx15...135x15

Back Extension
BWx20
+45x20
+45x20

[video=youtube_share;HULS-R0oxOQ]http://youtu.be/HULS-R0oxOQ[/video]
 
I love your squat videos.....nice stuff.
 
Awesome squats, dude. Looks like your hips fished around a tad in the beginning but outside of that you look pretty damn sturdy.
 
LizKing531 said:
Subbed for more learnin'
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Welcome.
bolt10 said:
I love your squat videos.....nice stuff.
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lawl thanks bro.
Sean1332 said:
Awesome squats, dude. Looks like your hips fished around a tad in the beginning but outside of that you look pretty damn sturdy.
Click to expand...

Indeed they did, not sure what the exact cause was bc everything felt fine, erectors were just sore. Depth could have been a tad deeper on the 495, but I won't complain with a +2 rep PR.
 
Fasted 199.5lbs
1 scoop Condense
5g SNS CrMono
15g CHO

Competition Pause Bench
45x20
95x10
135x5
155x3
185x3
215x4
245x4 PR
+Regular Slingshot
275x4
300x3
-Slingshot
+close grip
230x3
230x3

Pullup...Seated OHP
BWx10...
+45x6...45x15
+45x5...95x10
+45x5...115x6
...........135x6
...........135x6

Band Catback Row...Band Pushdown
LBx20...MBx20
LBx20...MBx15
LBx20...MBx15
..........MBx15

Bis

Scap mobilization post-wo. Benching is going decent I think, PRing on the main set and slingshot sets.
 
STROOONG bench bro!
 
smoker145 said:
In to learn

So close on that bench in your comp man
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Welcome, and yep, that's my brickwall stick point.
napalm said:
good shyt nomz, strong benching...
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Thanks, stronger but not strong yet...


1.5 scoop Condense
5g SNS CrMono
15g CHO

Deadlift
+conventional
135x10
225x3
315x3
+sumo
365x1
405x1
455x1
+belt
495x1
545x3 PR
Reverse Light Band Deadlift
405x1
495x1
+belt
565x3 (~455 bottom, 555 top)
605x3 (~495 bottom, 595 top)

Double Pause Squat
+pause at bottom & pause at 3/4 -> return to bottom & repeat
135x10
225x6
275x3
275x3
275x3
275x3

Barbell Hyper hi-bar
45x10
65x10
65x10
65x10

Calves

Good session.

[video=youtube_share;aAM5En9qILI]http://youtu.be/aAM5En9qILI[/video]
 
NomZ said:
Welcome, and yep, that's my brickwall stick point. Thanks, stronger but not strong yet... 1.5 scoop Condense 5g SNS CrMono 15g CHO Deadlift +conventional 135x10 225x3 315x3 +sumo 365x1 405x1 455x1 +belt 495x1 545x3 PR Reverse Light Band Deadlift 405x1 495x1 +belt 565x3 (~455 bottom, 555 top) 605x3 (~495 bottom, 595 top) Double Pause Squat +pause at bottom & pause at 3/4 -> return to bottom & repeat 135x10 225x6 275x3 275x3 275x3 275x3 Barbell Hyper hi-bar 45x10 65x10 65x10 65x10 Calves Good session. Invalid Link Removed
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Awesome ****ing work!
 
Sean1332 said:
Awesome ****ing work!
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Thanks. Sumo form wasn't on point today, forgot a few of my usual setup cues (mainly lat flare before reaching for the bar), and was trying to get into setup quicker and use some stretch reflex.
Sean1332 said:
Oh, and good call on using the bumper weights for the back extensions.
Click to expand...
Yep, made it the perfect height and easy to drop. Back pump was awful after everything.
 
Do your hips always rise like that before the bar moves or is that just from the technique issues you already noted?
 
herderdude said:
DANG! Awesome pulling!
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smoker145 said:
Sick pulling man. Very impressive
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rob112 said:
Dat pull though :D
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Thanks guise, ain't nothing but a peanut.
jimbuick said:
Do your hips always rise like that before the bar moves or is that just from the technique issues you already noted?
Click to expand...

Typically they do as I'm weak off the floor, especially on near-maximal and maximal pulls, but today was worse than it should have been as I noted.
 
Nice work today. Don't you hate those days that just don't click or you don't feel all there? I look at those as character builders. You make yourself kill it on those days, when it comes to days you feel on or meet day, you really know how to bring it.
 
CountryLiftin said:
Nice work today. Don't you hate those days that just don't click or you don't feel all there? I look at those as character builders. You make yourself kill it on those days, when it comes to days you feel on or meet day, you really know how to bring it.
Click to expand...

Thanks. Today I was pretty ON, just my form wasn't on point as it could have been due to not thinking. The 545 and 605 triples were both PRs, so I cannot complain there. But I completely understand what you're saying.
 
Quick workout before work.

1 scoop Condense

Standing OHP
45x20
95x10
115x5
135x5
135x5
135x5
135x5

Lat Pulldown TuT
160x10
160x10
160x10
160x10

Unsupported Seated Neutral DB Press...Chest Supported DB Row TuT
35x12...35x12
35x12...35x12
35x10...35x12
35x8.....35x12

Bis/Tris

Shoulder Prehab

Super bro pump workout.
 
**** session. No warmup and rushed.

Worked up to 465x2 wrapped, 505x1 and failed 2nd rep due to back tightness lost, didn't want to grind it so bailed. Should have been a heavy triple.

Erectors just weren't recovered from Tuesday deadlifts and soft tissue destruction last night.

Felt light on my legs and I'll come back to crush 515x2 next week.
 
I hate when schedule forces our hands on workouts. I'm in the mist of something coming up similar.
 
Sean1332 said:
Sucks man. You'll get it next week.
Click to expand...
Yep, just fuels next week.
rob112 said:
I hate when schedule forces our hands on workouts. I'm in the mist of something coming up similar.
Click to expand...

Ya I had to get keys to a new apartment, then get to work after, right when my usual workout is.


****ing long day...
 
Woke up today feeling like I ran a marathon...so training today wasn't looking good.

Yesterday, moved apartments, which included moving 4 full size couches and 2 apartments worth of stuff into 1 apartment. I did 70% of the lifing and transportation. Barely ate anything either, just had a fat Chipotle burrito and 3 meat plate from Dickies.


Competition Bench
45x10
135x2x10
185x3
215x3
225x3
255x3 PR
+2 board
275x1,0
+2 board + Reactive Slingshot
275x3
275x3
295x2,0

CG Bench TnG
235x3
235x3

Meadow Row
50x4x12

Tris

Unsupported Seated Neutral DB Press
30x15
45x8
45x8
45x8

Bis

Pleased with the PR, cannot complain there. Still feel like ass.
 
Bench is coming along good, man.

Is Dickie's, BBQ? There used to be a BBQ joint back where I'm from called Dickie-Doo's BBQ
 
Fatigue accumulating, still feeling it from the move on Saturday/Sunday.

1.5 scoop Condense
1 scoop Caff Free Focus XT

Deadlift
+conventional
135x10
225x5
315x3
+sumo
365x1
405x1
455x1
+belt
495x1
555x3 TnG

Reverse MiniBand DL
+sumo
495x5x2

The minibands were practically worthless the way I set them up.

Pause DE Squat
135x10
225x5x3

Unilateral Leg Curl
30x3x15

Calves

Single Leg Glute Bridge
BWx3x10

Wanted to hit 555x2, but the first rep was hard, so just did TnG in the moment. Haven't done TnG in years. Need to rest up and get my **** together to squat 510-515x2 this Friday.
 
Fuuuuck you on that bad 555x3! Lol. In all honestly, pull back a little and get yourself back on track, brother. No need to keep headbutting the wall.
 
rob112 said:
That's looks like a good bad day NomZ. Rest up!
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Lol thanks brah, just know I have way more in me, sucks to underperform.
herderdude said:
Fuuuuck you on that bad 555x3! Lol. In all honestly, pull back a little and get yourself back on track, brother. No need to keep headbutting the wall.
Click to expand...

Trying to stay on that meet prep grind, only a couple more weeks then I can deload. Gonna carb and squat 515x2 Friday, or die trying...lol


CG Bench TnG
245x3
245x3
225x5

Only thing worth noting, I do a 2-3 second negative, super light touch, then explode off on these. Most likely a PR for close grip.

Haven't had much time to lift between clients, coaching, and school starting tomorrow.
 
1 scoop Condense
2g SNS COP

2 scoop AminoBuild intra-wo

Squat
45x10
135x10
225x3
275x3
315x3
365x1
+belt
405x1
445x1
+2.5m 2XHs
485x2
515x2

First rep questionable, 2nd rep solid.

Pause Squat
315x3
+reverse band
405x3

Still feeling worn down, but hit a PR and grinded through what I wanted to hit. Did no accessory since I had no time and feeling worn.

525 for singles likely next week. Deload, then compete.
 
Nice work man! After reaching and then resting your gonna be ready to crush it!
 
Way to come back strong! What was your goal for the meet on each lift again?
 
Sean1332 said:
The deload will do ya good, man. Good job with 515x2.
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Saw before the edit, wish is 525x2. But thanks, I hope.
rob112 said:
Nice work man! After reaching and then resting your gonna be ready to crush it!
Click to expand...
That's the plan buddy.
herderdude said:
Way to come back strong! What was your goal for the meet on each lift again?
Click to expand...
I'm trying.

570/290/640 minimum for 1500.


GF out of town and I'm feeling lazy and tired, brb Strongbows and Battlefield 4...
 
Fasted 195.5lbs
1 scoop Caff Free Focus XT
1 scoop Condense
2g SNS COP

2 scoop AminoBuild Intra

Competition Bench
45x20
135x10
185x3
215x3
230x2
255x2 PR
265x1
+2 board
275x1
285x1
295x0
+1 board & Reactive Slingshot
315x0

Failed last two before lockout, but did a 3-4 second negative with each.

Seated Cable Row
160x12, 200x8 RP
200x8
200x8
200x8, 160x8, 120x8, 90x8, 55x30 RP

Neutral Grip Pullup
BWx4x8

Tris
100 rep pushdowns

Bis...Shoulder Prehab

Neutral DB Press
75x12
90x10
110x5

I'll take the PR on bench, and I've never done that much DB pressing at the end of a session, so that's a good sign.

Dunno why bodyweight is fluctuating down so much, 500 cal surplus tonight I guesss to get it back up.
 
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