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NomZ Totals 1500+

Sean1332 said:
****in awesome TnG's man! Good work today.

Oh...I believe it's "poppycock". Poppycock may be referencing something else..

Or maybe you meant that. That would be bad, too.
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I prefer poopycock and I'm aware of the reference.

Thanks man, feeling burnt out despite the weights.
 
Hell of a day, that's awesome! Thirty three reps, walking tomorrow will be fun.
 
herderdude said:
Hell of a day, that's awesome! Thirty three reps, walking tomorrow will be fun.
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It's really just the mid back and up that is completely and utterly destroyed. The max farmers and the other odd events have made it impossible to shrug or retract my scapulae.
rob112 said:
Damn Nomz good work ma man!
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Thanks man.

Here's the vid:

[video=youtube_share;tG13-t2KMoE]http://youtu.be/tG13-t2KMoE[/video]
 
Awsome work man that reppage is crazy

I'm not sure what it is but Strongman is probably the coolest thing ever to me. If I could I'd probably train for it for a while
 
Great work Nomz - you totally owned that DL set - twas awesome!
 
jimbuick said:
You guys did your arm over arm from a standing position? Wtf????
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It was originally a truck pull seated and braced, raining outside so they moved it inside...
Duramaxhd said:
Awsome work man that reppage is crazy

I'm not sure what it is but Strongman is probably the coolest thing ever to me. If I could I'd probably train for it for a while
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Thanks, definitely a lot of fun but I need to get back to PL.
LizKing531 said:
Great work Nomz - you totally owned that DL set - twas awesome!
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Thanks man, it felt like it owned me. The hardest part was the lockout, so pumped and cramped feeling.
liftandswim said:
Those sumos were sick
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Ha, thanks.
 
NomZ said:
It was originally a truck pull seated and braced, raining outside so they moved it inside...

Thanks, definitely a lot of fun but I need to get back to PL.

Thanks man, it felt like it owned me. The hardest part was the lockout, so pumped and cramped feeling.

Ha, thanks.
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I figured they would still have given you guys something to sit on and push against.

Most comps I've seen with that event have a tire to sit on or something.
 
jimbuick said:
I figured they would still have given you guys something to sit on and push against.

Most comps I've seen with that event have a tire to sit on or something.
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Guess they wanted to make it harder? lol

Most competitors went with a squat stance and extended back from there, staggered felt right to me, never had practiced it though.
 
Sean1332 said:
Nah...Crossfit is just trying to do Strongman, but weaker :D
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They try to do everything. I don't think crossfit knows what it's doing anymore.

my brother made it to the Xfit games with his gym for the teams, and while I was watching his event, the demonstrators couldn't even demonstrate or move this object they expected all of the teams to use. Lol. Malarkey!
 
justanotherj said:
33 rep deadlift? Are you crossfitting now ***?
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justanotherj said:
They try to do everything. I don't think crossfit knows what it's doing anymore.
You should have seen some of my deload workouts earlier this week, so many circuits...
my brother made it to the Xfit games with his gym for the teams, and while I was watching his event, the demonstrators couldn't even demonstrate or move this object they expected all of the teams to use. Lol. Malarkey!
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Weren't we going to put together a XFit team to win the prize money?


Day 1 NIsrael's Program
Volume Bench

Wider Competition Bench
225x4x3
225x4 RPE 9 (Goal 5+)

Slingshot Competition Bench
250x4 RPE 9
245x3x4 RPE 8

Feet-up Competition Bench
165x5x5

Seated Cable Row
180x4x6

Pullups
BWx10, 8, 8, 8

DB Zottman Curl
25sx3x10

Tate Press
25sx3x8

Band Pullaparts
x4x20

Letting my buddy do my programming since I've been so scattered lately. He's currently #7 181 on PL watch.
 
Hell yeah let's get this mothafúckin show on the road! 560/300/640 no wraps all damn day.
 
Sean1332 said:
Good luck then man! And zottman curl? I shall google
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Thanks, should be just a DB curl with pronation/supination through the ROM.
herderdude said:
Hell yeah let's get this mothafúckin show on the road! 560/300/640 no wraps all damn day.
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That would be the idea, finally break 1500. Or if I keep struggling with the hip, go single ply 650/350/660.
 
Day 2 RE SQ

Beltless Lowbar SQ
345x4x6

Beltless HiBar SQ
225x3x8 8RPE
225x9 + 1 pause 9RPE

17" Rack RDL
315x3x6 8RPE

Glute Bridge
BWx3x15

Legs are shot, wasn't expecting this workout to be so hard. Hip flexor still nagging me so I just did some extra hip warmup before and compressed it with an ace bandage. Legs are going to be sore soon.
 
Legs are wrecked, stairs are my enemy.

Day 3 RE Bench

Comp. Bench TnG last rep paused
190x4x6
190x8

Standing OHP
95x3x8 @RPE 9

Close Grip Bench 3sec pause
160x4x6

Chest Supported DB Row
37.5sx4x8
37.5sx2x10

Band Pushdowns
MBx3x25

TRX Facepulls/Curls/Pullaparts

And again, I die.
 
Legs were still so sore going into this workout...

Heavy Squat

1 scoop Focus XT
1g SNS Agmatine
5g SNS Creatine Mono


Squat
135x2x8
245x2x3
295x3
+loose Super Centurion bottoms only
335x3
385x3
445x3
485x3x3
+2.0 loose RPMs
515x2
515x2 @8.5RPE

Beltless Stiff Leg DL off floor
315x8x3
405x1

Single Leg SLD
315x1 lulz

Right hip still being a pain in the ass, especially today. Stretched yesterday and did some cardio in hopes of lessining the DOMS for today's session, only served to send my adductor into spasms which carried over to today.

Some slight shifting in the hips to my left hip driving out of the hole, but nothing terrible. But after squats my quads just didn't want to fire at all, so did stiff legs instead of conventionals I had programmed. By the end of it my right leg was just meh so I attempted some 315 single leg, left leg only, SLDLs. Dumb idea but I'm still alive...

[video=youtube;KVPMd4gCm_4]https://www.youtube.com/watch?v=KVPMd4gCm_4&feature=youtu.be[/video]
 
Squats looking good, and that is some nice weight on the SLDL. The single leg one was pretty cray ma man haha
 
rob112 said:
Squats looking good, and that is some nice weight on the SLDL. The single leg one was pretty cray ma man haha
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lol thanks brah.
kBrown said:
Very nice congrats !
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Thanks.


Heavy Bench
Fasted 200lbs
1 scoop Focus XT
1g SNS Agmatine
5g SNS Creatine

Wide Comp. Grip Bench TnG & last rep paused
235x3
235x3
235x2 @10RPE

Close Grip Reactive Slingshot paused
265x3x2 @8RPE

Foam Roll Close Grip paused
+compressed to a 2 board
265x2 @9RPE
245x3x2 @8RPE

Feet Up Close Grip Bench paused
190x3x3 @7RPE

Seated Cable Row
160x6
180x3x6

Pullup
BWx5
+25x3x5

Zottman Curls

Gonna go back to my closer grip, the shoulder just couldn't handle wider grip and my bar speed is much better on the closer grip. Last set of 235, racked after 2 bc of the shoulder.

Surprisingly the feet up bench felt the best. Time to do some major pec and scap mob...
 
RE Deadlift
1 scoop Focus XT
1g SNS Agmatine
5g SNS Mono

Sumo Deadlift
405x4x6

Conventional Deadlift
385x8

2" Deficit Conventional
355x8
335x8
335x8

Pause Conventional Deadlift
+pause 3" off floor
265x3x8

Lower back was sore going into this, combined with the back pump from agmatine (skipping that next time...) and coupled with some new right side lumbar tightness, I was fried by the deficit deads. So. Many. Deads.
 
Sean1332 said:
Yuck.
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A whole lot of that.


Volume SQ
1 scoop Focus XT
1g SNS Agmatine
5g SNS Mono

Beltless Low Bar SQ
395x3x3

Hi Bar SQ
315x4x4

17" Rack RDL
435x5x5

GHR...Reverse Sled Drag
BWx5x8...+90x5x100ft

Right hip still pretty bad, going to talk with Nick and maybe make some adjustment such as everything heavy in a suit and the rest oly squats.
 
Yeah, I'm gonna need you to quit walking around OK? Can't have none of that if you want to be big and strong.


In fact, you should probably invest in a segway (or wheelchair) to stave off catabolism.
 
jimbuick said:
Yeah, I'm gonna need you to quit walking around OK? Can't have none of that if you want to be big and strong.


In fact, you should probably invest in a segway (or wheelchair) to stave off catabolism.
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lol I guess you saw me arguing with potato on BB?
 
Volume Bench
Fasted
1 scoop Focus XT
1g SNS Agmatine
5g SNS Mono

Close Grip Comp Bench
+first two TNG and last rep paused
230x4x3
225x4

Standing OHP TuT
115x4x4

3sec Pause Closer Grip Bench
170x5x5

Seated Dual Cable Row
70x5x6

All I had time for. Close grip is keeping the shoulder happy.
 
Rep Squat
1 scoop Focus XT
1g SNS Agmatine
5g SNS Mono

High Bar Narrow Squat
308x4x6 (first two beltless, 2nd two soft belt)
308x8 @9RPE

High Bar Pause Squat
265x8
245x8
245x8 @8RPE

Conventional Deadlift
365x3x6 @8RPE

GHR
BWx3x10 @9RPE

Corrective Hip Work

This stance pretty much has no effect on my hips, so going with this when I squat raw for the meantime, it's just uber-weak. Agmatine leg pump is nasty strong too.
 
RE Bench
Fasted
1 scoop Focus XT
1g SNS Agmatine
5g SNS Mono

Comp. Close Grip Bench +4 TnG + 2 pause
200x4x6
200x8

Foam Roll Close Grip Bench +condensed to 2 brd
225x3x4 @10RPE

Feet Up Close Grip Bench
185x6
175x6
155x7

Machine Row
x3x10

Pullups
BWx3x10

Unilateral DB OHP
30x3x12 each arm

Huge yoke pump, felt good. Bench felt kinda ****ty, but the shoulders weren't too bad with the closer grip.
 
Sean1332 said:
yay for benching and not so shîtty shoulders
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Ya we're both ****ty, at least you can still squat hella wide and sumo, unlike me.

I'm improved, I no longer have pain walking when I enter hip extension...
 
Sean1332 said:
Well that sure sucks. I don't even stretch my hips anymore. You should stop hurting. Asap.
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Working on it, got some single ply squats at 495/525 beltless on Tuesday and we'll see how the hip feels, it's definitely better.
 
Gonna sit back and watch...
 
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