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NomZ Totals 1500+

Can't walk. Legs too sore. Gotta squat 505 and 535 tomorrow too...

That was the 3rd squat workout of this new year, and I'm wrecked.
 
rob112 said:
That's the sweet nectar of life Nomz, embrace it! Haha
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Played trust fall with the toilet this morning... I no longer have trust in it.

Volume Bench
2/3 scoop Bio Freak

Shirted Comp. Bench
+all reps paused in 46 Rage X
+2 board
255x2x3
275x4x3
+TnG 2 board
285x2x4

Raw Comp. Bench
205x3x5 TnG

Incline DB Row...Tricep Pushdowns
35x4x15...x4x15

Sled Pushes
Trying to be able to squat tomorrow... Can hardly walk.
 
Hyde said:
Hey, going down with the bar tomorrow will be in the bag....coming up with it, I can't make any promises.
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Sums up tonight.
jimbuick said:
This made me lol.
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It didn't make me lol.

Heavy SQ
5g SNS Mono
1 scoop Focus XT

Comp. Single Ply Squat
505x3x3 wraps & bottoms only
535x3x2 wraps & straps up

Conventional Stiff Leg Deadlift
405x3x3

I was so sore going into this workout, pretty awful. Did the minimum work required and went and got Harry's Hofbrau.
 
Rep Deadlift
1 scoop Focus XT
5g SNS Mono

Wide Sumo Deadlift
+Super Centurion bottoms only
495x4x6

2" Raw Deficit Conventional
315x3x5 @8RPE

Pause Conventional Deadlift
+3" off floor
315x3x5

Back and knees killing me today, stood/crouched for 12hrs at USPA Raw Collegiate Nats yesterday coaching 5 of my lfiters. Just got the minimum done today plus 4 sets of sled pushes after.

Invalid Link Removed
 
I see you cut your shorts budget to pay for your socks. :)
 
RegisterJr said:
I see you cut your shorts budget to pay for your socks. :)
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Don't hate the suit, it was last worn by someone 5'5'', Im 6'1"...

The socks were short too, there's a knee sleeve on top lol.
 
Heavy Bench
2/3 scoop Bio Freak
5g SNS Mono

Raw Comp Grip Bench
+TnG
185x5
225x3

Shirted Comp Grip Bench
285x3x3 to 2 board
305x3x2 to 1 board
315x4x2 close grip to 3 board

Raw Comp Grip Bench
+paused
215x4x3

Strict DB Row no res
60x15,15,12

TRX Shoulder Prehab

Finally finding the groove, the 305 and 315 sets felt the best.
 
Volume Squat
1 scoop Focus XT
5g SNS Mono

Suited Squat
+bottoms & sleeves only
505x4x3

Played around with stance, wide sumo still feels the best. Need to work on my depth though.

Raw Highbar Squat
+pause & belted
325x4
315x4

3" Sumo Block Pull 2min rest
+raw
455x5x5

Ran out of time, squats were hard today. Sumo block pulls were basically cardio, finished the 5x5 in 10 mins.
 
Felt pretty weak guise...

Semi-Fasted Volume Bench
5g SNS Mono
2/3 scp Bio Freak

CG SLINGSHOT BENCH
+paused
265x4x3
265x3 TnG +2 paused

SEATED BB OHP
115x4
135x4
155x4
145x4

CG LONG PAUSE
185x5x5

MACHINE ROW
ramp to...
155x3x6

SEATED NEUTRAL DB OHP
35x8
50x2x8

PULLUP
BWx3x10

Some thoughts on my pressing strength: my best bench was a CG 300lb gym PR 3 years ago. One thing I remember is I did a lot of BTN push press bc I could barely bench without pain (pec strain a few months earlier) and I could do seated BB OHP 135x3x10. Going to add both of those lifts back in where I have the energy and if the elbow holds up.
 
Did some balance board work for my ankles, never done before, ankles actually feel better and dorsiflexion is improved; going to spend some more time doing stuff like this. Also did hella stretching and mob work today.
 
NomZ said:
Did some balance board work for my ankles, never done before, ankles actually feel better and dorsiflexion is improved; going to spend some more time doing stuff like this. Also did hella stretching and mob work today.
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Got any pertinent links?
 
herderdude said:
Got any pertinent links?
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For a balance board? Stand on it and don't fall off, if you're real good, squat on it. I was just doing side to side (inversion/eversion) and front to back (dorsiflexion/plantarflexion)
 
NomZ said:
For a balance board? Stand on it and don't fall off, if you're real good, squat on it. I was just doing side to side (inversion/eversion) and front to back (dorsiflexion/plantarflexion)
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Breaking News: A Pennsylvania man dies in what was apparently a balance board accident. No suspicion of foul play at this point.
 
herderdude said:
Breaking News: A Pennsylvania man dies in what was apparently a balance board accident. No suspicion of foul play at this point.
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brb deleting recent post history
 
1/31
Volume Squat
5g SNS Mono
1scp Focus XT

Comp. Squat
+bottoms & loose wraps
475x4x6
475x8

Raw High Bar Pause Squat
335x4
245x8
245x8

Raw Conventional Deadlift
355x6
335x6

Last night's session, the last three sets of comp squats were fast and easy, still messing with stance.


Today my gym had its official grand opening, so I was messing around:

19 BW pullups
450 yoke walk 150'
540 yoke walk 50'

Conditioning? lol
 
Thanks guise, squats actually weren't that bad.

Fasted
1scp FocusXT
5g SNS Mono

SUMO DEADLIFT
520x5x3 bottoms only

2" DEFICIT CONVENTIONAL DL
405x2x4 beltless

PAUSE CONVENTIONAL DL
335x5x5 beltless pause 3" off floor
 
Following this log. Nom Z helped me out so much before. This is a new username so you might not recognize me. But I know you when Mr. Cooper was still with SNS.
 
BARKODE said:
Following this log. Nom Z helped me out so much before. This is a new username so you might not recognize me. But I know you when Mr. Cooper was still with SNS.
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Hi. What's the old username bro?
 
Sean1332 said:
I like it. Simple.
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That's just the minimum work, no time or energy for accessory. That 540 yoke walk cold wasn't a good idea...
 
NomZ said:
Hi. What's the old username bro?
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GIX01. Not really active in BB.com, but I PMed you once about my lats and how they are so behind. You recommended to do pullups in between pushing exercises. I went from half pullup/day to 10 pullsup/day. Now, I'm on my way to a good V-Taper.
 
BARKODE said:
GIX01. Not really active in BB.com, but I PMed you once about my lats and how they are so behind. You recommended to do pullups in between pushing exercises. I went from half pullup/day to 10 pullsup/day. Now, I'm on my way to a good V-Taper.
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Lol glad I could help man. Ya, I don't really train pull-ups anymore, rows have helped a lot more with back strength. Still can crank out 20 pull-ups.
 
NomZ said:
Lol glad I could help man. Ya, I don't really train pull-ups anymore, rows have helped a lot more with back strength. Still can crank out 20 pull-ups.
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Yeah. It was back in 2011. Really nice width on the lats though. I'll try to incorporate more rows in my workout. However, I'm seeing good gains on pullups though since now I can do weight pullups. 30lbs at 10 reps.
 
Heavy Bench
1 sample Razor 8

Raw Comp. Bench TnG
135x10
185x5
225x3

Shirted Comp. Bench paused
275x5 seating
295x3x3 2 board
315x3x2 no boards 2-4" off the chest
315x4x2 2 board & 1 board

Close Grip Long Pause Bench
205x4x3 RPE 8

Strict DB Row...Seated Unilateral DB OHP
75x15...45x10
75x12...45x10
75x12...45x10

Curls...Rear Flies

Bench finally feeling good and moving.
 
Rodja said:
That is a ****load of shirt volume.
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My programmer just destroying my *******... This is the best the shirted bench has felt today though.

Also makes my raw work after feel stupid easy, despite all the fatigue.
 
NomZ said:
My programmer just destroying my *******... This is the best the shirted bench has felt today though.

Also makes my raw work after feel stupid easy, despite all the fatigue.
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I was thinking how nice that CGBP must have felt pulling 110lbs off the bar....even without the shirt, that's a big switcheroo on your hands.
 
BARKODE said:
Strong guy Nom Z doing work. When you say #x#x# the that's weight x rep x set right?
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Thanks, it's weight x sets x reps.
Hyde said:
I was thinking how nice that CGBP must have felt pulling 110lbs off the bar....even without the shirt, that's a big switcheroo on your hands.
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Definitely feels good.


Heavy Squat
1scp FocusXT
5g SNS Mono

Suited Comp. Squat
+bottoms & wraps only
525x3
525x3
525x1 bailed

Warming up I lost balance with 405 and left knee didn't like it, bailed on that 525 bc it just felt wrong. Skipped most everything else and currently icing.

Conventional Block Pull
+2" block
455x3x3
 
BARKODE said:
Good work today man. By the way, have you tried Huperzine A? Been wanting to try that for years.
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I don't dose it solo but I get a solid dose anytime I take Focus XT. If you're studying or test taking I highly recommend FXT for improved retention and faster recall.


Had an athletic trainer check the knee, thinks it's all soft tissue damage to the semitendinosis and maybe minor meniscus irritation. Should be fine. Currently wrapped and icing when I can, 50 mid range knee flexion reps pain free every hour or so.
 
NomZ said:
I don't dose it solo but I get a solid dose anytime I take Focus XT. If you're studying or test taking I highly recommend FXT for improved retention and faster recall.


Had an athletic trainer check the knee, thinks it's all soft tissue damage to the semitendinosis and maybe minor meniscus irritation. Should be fine. Currently wrapped and icing when I can, 50 mid range knee flexion reps pain free every hour or so.
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Will definitely try FXT. My job is in the internet and it relies on heavy research.

Thank god the knee wasn't something major. I'm actually considering your program for off season lifts but definitely not the same weight. Not even half of what you're lifting. Lol.
 
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