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NomZ Totals 1500+

Fasted 199lb
3/4scoop Extreme Rush
8caps BCAA XD

Beltless HiBar Squat
45x20
135x2x10
225x10
275x7
275x7
275x7
Belted HiBar Pause SQ
275x1 8sec
275x1 10sec
275x1 12sec

HiBar Goodmorning
135x3x10

Dips...T Bar Row
BWx20...50x20
BWx20...100x15
BWx20...100x15
.............100x15
.............100x15

Leg Press
3ppsx30
3ppsx20
3ppsx20

Abs

KB Swing
40x3x20

Legs are wrecked, so much pump from the HiBar squats.

Lower back a little iffy after the HiBar goodmornings, need to mash and stretch more.
 
Sean1332 said:
Where's your stance width/toe angle with high bar?
Click to expand...

Guessing 4-6" closer overall with slightly less external foot rotation. It's still pretty wide compared to most I'm guessing.

These make me realize how soft my quads are. I'm soft. Like child.
 
Sean1332 said:
Viagra and pron
Click to expand...
Not a problem.
rob112 said:
NomZ, did you say "I'm soft like child" like all broken English style?
Click to expand...

Da


3/4scoop Extreme Rush
8caps BCAA XD

Wide Grip Pause Bench
+middle on rings
45x20
95x10
135x10
160x10
185x7
205x5
225x7
225x7

Against Band Pause Bench
+ring-finger on rings
+single light band under the bench
45x7
95x7
135x7 (~205 at top)
135x7
135x7

Chest Supported Row
90x10
135x7
135x7
135x7

Seated DB Press
45x10
45x10
45x8

Bis/Tris

Shoulder Prehab

Epic pump and vascularity, should have taken a pic but don't want to be that guy in the gym...

225x2x7 with those pauses and speed is probably a PR, I could have gotten 10+ on the first set if I went for it and that would have been an all-time PR. This wider grip and leg drive seem to be working.
 
Fasted
3/4 Extreme Rush
8caps BCAA XD
4caps SNS COP

Pulling in semi tight Super Centurion squat suit, straps down.

Dealift 90 sec rest
135x10
225x5
315x2
+sumo
365x2
405x2
+belt
455x2
495x2
495x2
495x2
495x2
495x2

Paused Squat to Pins 2" high
+sumo stance & HiBar
135x8
225x5
315x5
365x3
385x3
+lowbar
405x3
425x3

BB Lunge
45x10 each leg
95x10 each leg
95x7 each leg

Single Hand KB Swing
30x20 per hand

All I had time for, did this in less than an hour. Still feeling weak from the meet so kept the suited Deads relatively light and drilled form.

If I pull at least 650 in the suit come Mar 30th, I'll be happy. Record is set at 710...
 
It sucks when we are chasing these deadlift numbers and Jesse Norris is sitting there in the 190s pulling 800+ raw lol. Screw that.

You get that 711 though, haha.
 
CountryLiftin said:
It sucks when we are chasing these deadlift numbers and Jesse Norris is sitting there in the 190s pulling 800+ raw lol. Screw that.

You get that 711 though, haha.
Click to expand...

Lol but then I remember my genetics aren't godlike and I'm not juicy.

I believe I'll pull 800 in my lifetime though, most likely in 242s??? Who knows...
 
Tore the front crotch out of my sweatpants today doing snatch complexes with 115.
 
NomZ said:
Lol but then I remember my genetics aren't godlike and I'm not juicy.

I believe I'll pull 800 in my lifetime though, most likely in 242s??? Who knows...
Click to expand...

But really^ haha.

I would love to make 800. If I don't screw up and listen to people smarter than me, I should be able to do it. At 198? NAH
 
Another good session:

3/4scoop Extreme Rush
6caps BCAA XD
2g SNS COP

WG Pause Bench
45x20
95x10
135x10
160x5
185x3
225x9,0
225x7
225x5

So close...

Pullups
BWx16

Standing OHP
+pause above head, reset
95x6x8

Paused Cable Row
150x15
150x12
150x10

Leaning Lateral Raise
x10, 8, 6 RP

Bis

Band Pullaparts
x3x25

SS Cardio
15min @70-75% MHR

Benching is getting better, the reps were a little sloppy and leg drive was hit or miss, but close to hitting 225x10. Failed the last rep at lockout after lifting my ass. Need to stretch and roll the pecs more, they are hurting from this WG.
 
Is this the width you were talking about making your comp grip? And dam, so close on the 10.
 
Definitely keep an eye on the pecs, the wide grip can and does lead to pec tears. Maybe even sneak the grip in a finger or two to acclimate?
 
rob112 said:
Is this the width you were talking about making your comp grip? And dam, so close on the 10.
Click to expand...
No, that was even narrower. I am now middle finger on the ring, before I was pinky on the ring, and before that I was 1.5" inside the ring.
herderdude said:
Definitely keep an eye on the pecs, the wide grip can and does lead to pec tears. Maybe even sneak the grip in a finger or two to acclimate?
Click to expand...

Indeed. Like I said above, I was only 2" narrower than this before, I just need to take care of the pecs.

[video=youtube;yo26x8zSY3g]http://www.youtube.com/watch?v=yo26x8zSY3g[/video]
 
herderdude make me bench more.

On my toes for leg drive and need to drive back more, less up.
I tried being on mid foot instead my 2nd set, it just flattened my arch and ruined leg drive.
 
NomZ said:
herderdude make me bench more.

On my toes for leg drive and need to drive back more, less up.
I tried being on mid foot instead my 2nd set, it just flattened my arch and ruined leg drive.
Click to expand...

Well, I'm fat and tight, so getting into an arch and keeping it is easier for me, but I set myself on my traps and then take my feet off the bench and then walk my feet out wider and back under me until my butt touches, then I just stay tight like that the whole time. The weightlifting shoes definitely help with the flat footed benching, too.

I do get a better arch when I'm on my toes and I can stay tight that way, I just don't bench any better with it.
 
I used to bench flat footed in oly shoes, but couldn't manage leg drive that way. Leg drive didn't click till I got up on my toes with my feet way under me. Ima try the feet on bench arch setup next time.
 
Dynamic Effort Squat

Fasted 202.2lbs
3/4scoop Extreme Rush
8caps BCAA XD

DE Squat
45x20
135x2x10
225x3
275x3
315x3
315x3
315x3
315x3
315x3

HiBar Squat
+belt & ass to calves
315x7
315x7
315x7

RDL
135x10
225x7
225x7
225x7

Hack Squat
1ppsx20
1ppsx20
2ppsx15

Calves

Bulgarian Split Squat
BWx2x20 each leg

Pretty decent session, 315x5x3 should have been faster, still recovering the meet (typical recovery time for me). Going to just do DE squats and ME deadlifts every week till my deadlift only competition March 30th.

Legs were super full and some vascularity creeping through the hair and bodyfat, lol.
 
Fasted 203lbs
3/4scoop Extreme Rush
8caps BCAA XD
2g SNS COP

Paused WG Bench
45x20
95x10
135x10
165x3
185x3
225x10 PR
+ghetto slingshot & 1" closer grip
245x6
275x5
Reverse Grip Bench TnG
185x4
185x4

The reverse grip bench flew, just felt like I was going to die...

Pullup
BWx15
BWx12
BWx10

Neutral DB Press
85x10
90x10
90x10
90x10

DB Row strict & strapless
90x15
90x15
90x15

Bis

Finally hit that 225x10 bench, feels good man. The reverse grip bench was super easy, could have done double the reps, just didn't want to drop it on my face. Been eating crazy amounts of junk food past few days = bodyweight increase and PRs.

Super pumped and full too.
 
Thanks Rob.

Sean1332 said:
Strong stuff man. Did your bench click this time?
Click to expand...

I guess, leg drive is really helping out carrying speed to lockout.
 
Halp! Too phat to get into my Fusion...

Loose Super Centurion it is, good thing I brought back up.
 
Hey, who's the fat guy trying to stuff himself into NomZ's suit?
 
Sean1332 said:
I still have my Inzer that's your size if you end up needing a different suit.
Click to expand...

I think I can make the Fusion work with suit slippers and two more dudes. No homo. I grabbed my shirt slippers today and no training partner, so slid into the Super myself.

If all else fails, my gear whore buddy will hook me up, thanks though.

Did 565x3x3 straps (too loose) up.

The Fusion fit me at 203 last April with a snug fit. I was 203 yesterday morning, dafuk...
 
Fasted
3/4scoop Extreme Rush
8caps BCAA XD

Suited Deadlift
+loose Super Centurion bottoms only
135x10
225x3
315x3
365x3
405x2
455x2
495x2
+belt
545x2
+straps up (pretty loose)
565x3
565x3
565x3
-belt and straps
+1/2" deficit
495x2
495x2

Used straps bc I was being babysitted by the anti-chalk police...

Concentric Sumo Pin Squat
225x10
315x3
365x3
405x3
+belt
455x3
475x3
475x3

Hypers
+against miniband
x15
x15
x15

Abs

30min break

Box Jump
24"x5
30"x3
36"x3
36"x3
36"x3
Seated Box Jump
36"x3
36"x3
36"x3
36"x3

Decent deadlift session, I think when I pulled my suited 620 last April, I hit 565x3 and 585x2 in a training session. Still not feeling 100% recovered, but have another 4 weeks to prep.

Just rewatched the old training vids and today's, much more speed and improved technique. It felt heavy but it went fast on film, I'll upload shortly.
 
[video=youtube;9dlUbpkuki8]http://www.youtube.com/watch?v=9dlUbpkuki8[/video]

Set 1 and 3 looked the best to me IMO.
Sean1332 and herderdude thoughts on sumo? I see shoulders forward a lot it seems, my pecs have been hella tight lately though.

Who else is a suited sumo expert?
 
From what I saw, set 3 was by far the best, set 2 it looked like a good bit of forward shoulders. I HATE the "arch" cue in almost any circumstance, but I'm a believer in cueing hard upper back extension for sumo deadlifts, though I suspect it's a "carefully worded lie" as I read in some article, and Sean pulls really well with a perfectly flat back. So, that's my .02c Canadian money. I'd just say try to retract the scaps harder and get the hips closer to keep the same line of pull if you can, but take what I say with a big grain of salt and if it doesn't jive, ignore my comments.
 
I concur with The Dude. Set 3 was the best. The lockouts were a lot better. Maybe you found a good groove? Rodja is a "arch" cue guy I believe and he has a pretty sweet starting position. Yesterday, I cued myself to arch and I actually ended up being flat (I craned my neck because of it though)

Do you do any thoracic mob before your lower days?
 
herderdude said:
From what I saw, set 3 was by far the best, set 2 it looked like a good bit of forward shoulders. I HATE the "arch" cue in almost any circumstance, but I'm a believer in cueing hard upper back extension for sumo deadlifts, though I suspect it's a "carefully worded lie" as I read in some article, and Sean pulls really well with a perfectly flat back. So, that's my .02c Canadian money. I'd just say try to retract the scaps harder and get the hips closer to keep the same line of pull if you can, but take what I say with a big grain of salt and if it doesn't jive, ignore my comments.
Click to expand...
I'd agree set 3 was the best.

I'll give it a try, but I think I typically pull with some upper flexion due to being weaker off the floor and stronger at lockout.
Sean1332 said:
I concur with The Dude. Set 3 was the best. The lockouts were a lot better. Maybe you found a good groove? Rodja is a "arch" cue guy I believe and he has a pretty sweet starting position. Yesterday, I cued myself to arch and I actually ended up being flat (I craned my neck because of it though)

Do you do any thoracic mob before your lower days?
Click to expand...
I'll try the arch cue Monday, and I'll have my buddies to help me stuff me in to my Fusion.

No, I've been slacking lately bc I'm so pressed for time.

Fasted 204lbs
3/4scoop Extreme Rush
8caps BCAA XD
2g SNS COP

DE Squat
135x10
225x3
275x3
320x3
320x3
320x3
320x3
320x3
320x3

Hi-Bar Squat
+ass to calve
320x5
320x5
320x5

Goodmorning
135x10
185x10
185x10
185x10

Leg Press
2ppsx10 bilateral, 10 unilateral, 10 bilateral
3ppsx10 bilateral, 5 unilateral, 10 bilateral
4ppsx20 bilateral

Calves

Chest Supported Row
90x15
90x15
90x15
90x10 paused

Zercher Squat
135x10
135x10
135x10
155x10

Abs

Good session, still sticking with DE squats and oly squats till this meet in 4 weeks. Legs were pumped and now wrecked.
 
rob112 said:
Getting that weight up a little huh? Noice
Click to expand...

Ya it's been climbing bc of all the junk I've been eating and cider I've been drinking.
 
Sean1332 said:
It's good for ya!
Click to expand...

Except now my phatass doesn't fit in my Fusion.

Lol but honestly quadz have grown too. I'll have both my training partners to get in it Monday.
 
Was trying to hit a new WG PR today, felt heavy, next time...

Fasted
3/4scoop Extreme Rush
8caps BCAA XD
2g SNS COP

Pullup
BWx20

Pause WG Bench
45x20
95x10
135x5
160x3
185x3
215x3
250x3
+ghetto slingshot
265x3
265x3
+foam roll press
225x8
225x8

Pullup
+25x3x8

Going in for another session later to finish accessory.

Session 2

8caps BCAA XD
1scoop Caff Free Focus XT

Power Snatch
65x5
95x3
115x3
135x3
145x2
155x2
155x1
170x1 Recent PR
180x0

Neutral DB Bench
50x20
75x15
75x15
75x15

Single Arm Cable Row
x20
x15
x15
x15

Bis

Delt Bloodflow Stuff

Oly buddy TheIronOwl is in town, so hit up a snatch PR while he doubled my PR for singles.
 
Nice double session. Is it hard to do it that way? Like getting into the zone twice?
 
rob112 said:
Nice double session. Is it hard to do it that way? Like getting into the zone twice?
Click to expand...

Not at all. I'm a very calm lifter, so there really is no zone for me to get into.

I think that should be a common approach to training, approach the bar with no adrenaline or psyching up. If that's what you meant.
 
Interesting. I do pump myself up for big lifts, but not like screaming and yelling. I do however usually get like a tunnel vision when I train. Granted, I guess if I was as busy as you I regards to getting the sessions in I would do what I had to as well.
 
rob112 said:
Interesting. I do pump myself up for big lifts, but not like screaming and yelling. I do however usually get like a tunnel vision when I train. Granted, I guess if I was as busy as you I regards to getting the sessions in I would do what I had to as well.
Click to expand...

Ya I'm not a big fan of yelling or screaming either. I'll visualize if it's a near max or maximal, I especially utilize visualization technique at competitions.

My opinion is save the adrenaline for the platform, get strong as hell and technical in training while calm.
 
Fasted 204lbs
3/4scoop Rush
8caps BCAA XD

Suited Deadlift
+tight Fusion 32
135x10
225x3
315x3
+sumo
365x1
405x2
455x1
495x1
+belt & straps up
545x1
570x3
570x3 (belt too low, popped it off for last 2 reps rather than readjust)
570x3
-belt & straps down
+1/2" deficit
495x2
495x2

Sumo Squat
+work up to:
385x3x3

Lunge
135x5 each leg
135x5
135x5

Vid to come.
 
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