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NomZ Totals 1500+

NomZ said:
Hmm catvanbae or ohilyssa? Ya, I have about 12 people in my area that I coach, including soon to be #1 ranked 97lb women, she's #3 right now....
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I follow both, so probably.
 
NomZ said:
Cat is the stronger of the two, I coach both and they compete powerlifting/bodybuilding.
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It's kinda cool seeing younger women getting so involved in powerlifting. Maybe it's always been popular and I didn't know until social media. Lol
 
RegisterJr said:
It's kinda cool seeing younger women getting so involved in powerlifting. Maybe it's always been popular and I didn't know until social media. Lol
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I would agree it's become way more popular last few years.
 
Seems to me like a lot more people are getting into functional/applicable lifting as opposed to just being in good shape or "exercising". Being strong and getting stronger is definitely way up there for me on reasons why I enjoy lifting.
 
Matthew1237 said:
Seems to me like a lot more people are getting into functional/applicable lifting as opposed to just being in good shape or "exercising". Being strong and getting stronger is definitely way up there for me on reasons why I enjoy lifting.
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I like that they're hard facts. You either do X weight in a meet with some basic parameters, or you don't. Yes there's variables; at the world level you can get a lift thrown out for a ton more crap than they let slide at local meets, and different feds have different rules. But it's very gratifying personally when I feel like I've decidedly met a new mile-marker on my journey. To see if you were better than 3 months ago, or even 3 years ago.
 
1scp Focus XT
5g SNS Mono

Suited Sumo Deadlift
+bottoms
405x1
475x1
545x1
+straps up
605x1 caught a lil forward but corrected to *******
625x1
625x1

2" Block Pull
625x2 10 RPE

HiBar Squat
135x5x10

Feeling wrecked, deadlits felt ok, kinda heavy, but Im still sore from Friday's squats. HiBar squats weren't happening.
 
Digging the 50 reps of 135.....at least you got the bloodflow. You've been getting into some really high effort stuff as of late, so I'm not surprised. When's the meet again?
 
Duramaxhd said:
Man u been hitting it pretty hard I should say u would be beat up
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Ya man, feels like it.
Hyde said:
Digging the 50 reps of 135.....at least you got the bloodflow. You've been getting into some really high effort stuff as of late, so I'm not surprised. When's the meet again?
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Ya even that was rough on the legs, but light, knee wasn't too happy to go heavy if I had.

28th this month.
 
Hyde said:
Mine too!
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Wouldn't happen to be CA State Champs would it? lol



3/4 scoop BioFreak
5g SNS Mono

Shirted Bench
+full commands
320x1
340x1 1 board
360x1 1 board

Raw Comp. Grip Bench
+paused
225x2
250x2
250x2

Inverted Rows
BWx4x10

BO Row
135x4x15
 
Hyde said:
Lol no USPA Missouri Open meet at Powerbody in MO
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lol just had to check, USPA the same at least.


1can Rockstar Zero

Suited Squat Texas SQ Bar
+bottoms up to 525
+straps up and wraps
570x1 Andacondas
570x1 Andacondas
570x1 Convicts
+reverse Average bands
635x1
670x1

Raw Box Squat
+3" high
365x4
405x4
405x4
405x4

Conventional RDL
315x4x4

(Hopefully) last suited squat session in the books for prep, felt like a ton on my back but everything moved fast, I think.
 
Dry 204lbs
2 Fun Size Almond Joys
2/3scp Bio Freak

CATAPULT BENCH
+3 board tucked into belt
225x5
245x3
265x3x3

CAT RAW BENCH
+5sec eccentric
225x3x2

CHEST SUPPORTED ROW
90x5x12

HYPERS
BWx3x20

NEUTRAL DB BENCH
55'sx3x10

BIS
 
In Madison, Ga and tight as hell from poverty economy flying.


1can Monster Rehab (Arnold Palmer the best)

WRAPPED SQUAT
raw up to 455
loose RPMs
485x2x2

DEADLIFT
Singles up to 545

GLUTE BRIDGE
225x3x5

BSS
BW x4x10

Felt like I was gonna die using a whippy Lynx Crossfit bar squatting, so much whip at 485 the descent was like having a seizure. Back got tight, so stopped after deadlifts.
 
Glute bridge.... Do you think this helps? I can't remember what is saw or read, but I remember swatching that they don't carry over well (to deads or squats).
 
RegisterJr said:
Glute bridge.... Do you think this helps? I can't remember what is saw or read, but I remember swatching that they don't carry over well (to deads or squats).
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Duffin was discussing in his glute activation vids that a glute bridge of any consequence won't allow you to train the lock out of a pull - you can't truly lock the hips out all the way on a 600lb glute bridge. The weights Nomz is using for his strength level though, locking out won't be remotely an issue. But he could never do a bridge heavy enough to build that would also allow him to FULLY lock the hips thru.
 
Hyde said:
Duffin was discussing in his glute activation vids that a glute bridge of any consequence won't allow you to train the lock out of a pull - you can't truly lock the hips out all the way on a 600lb glute bridge. The weights Nomz is using for his strength level though, locking out won't be remotely an issue. But he could never do a bridge heavy enough to build that would also allow him to FULLY lock the hips thru.
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Link?

Bret Conteras loves them and I do them for glute development, but very rarely.
 
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Yeah, duffin no like. Not saying duffin is, but I've seen a number of people take shots at contreras for his so-called "glute guru" title. That said, I have no problem with him.
 
I think the biggest problem people had is when he first started talking about it and how helpful it was people ran out and tried to set a hip thrust world record which it's not what it's ment for (guilty of that myself)
 
liftandswim said:
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Yeah, duffin no like. Not saying duffin is, but I've seen a number of people take shots at contreras for his so-called "glute guru" title. That said, I have no problem with him.
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Thanks for the links.

The way I use them and have my clients use them is high reps 8-20 and typically light straight weight or banded. Primarily for low-stress glute development.

Gonna try those Ukranian Stallions though lol.
 
NomZ said:
Thanks for the links.

The way I use them and have my clients use them is high reps 8-20 and typically light straight weight or banded. Primarily for low-stress glute development.

Gonna try those Ukranian Stallions though lol.
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I thought they looked dope too, but haven't had the guts to do them in my commercial gym. He's big on Dimel Deads too, the light high-rep ballistic RDLs, to increase glute firing for pull thru.

The way you use them is how they were intended for - glute hypertrophy, pump, health. And a bigger glute is always a stronger glute, but Duffin is just saying that it's not an optimal tool in his opinion for a strength athlete trying to address lock out issues specifically, or as a max effort type movement.
 
Deload Bloodflow Work Today
207lbs dry... Oops

Goblet Box Squats
+below parallel
Up to 44kgx10 reps

Bentover Row
5x15

Bench Press
95x3x15

BSS
BWx4x10

Chest Supported Row
4x15

Wide Stance Unilateral Leg Press
4x10

Calves

Nearly all that was supersetted in some way, just too lazy to type it out.

No real compound movements bc lumbar tight from flying in a sardine can.
 
justanotherj said:
Hear anything on the GreySkullLP by Johnny Pain?
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No idea what you refer to.






Meet video:

[video=youtube;7xTTzGv4Xds]https://www.youtube.com/watch?v=7xTTzGv4Xds[/video]
 
Nice job man
 
Yay a Nomz meet vid!

Nice work Nomz, sucks about dropping that last dead. Awesome the bench went good. Usually that's the one you seem to hate after. You squat like Layne...no **** that, he squats like you! Haha
 
rob112 said:
Yay a Nomz meet vid!

Nice work Nomz, sucks about dropping that last dead. Awesome the bench went good. Usually that's the one you seem to hate after. You squat like Layne...no **** that, he squats like you! Haha
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lol I hate how Layne squats, the first squat is how I squat (need more depth), I just sank my second attempt so deep I lost tightness and goodmorninged it.
Hyde said:
1,592 right? Nice work, man! Sucks about the grip slip (and the depth issues) but way to lay it down.
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Yessir, 8 stupid lbs short of 1600. Thanks.
 
Great meet. I'm really happy for you with how your bench came together. Perfect attempts there and you executed really well.

Man, I hate that kind of squat judging. Left nut on the floor, two white lights. Both nuts on the floor, three white lights. You did well to get your squats in from there. Pulls, you're just gonna need smaller quads next time I guess. Real nice meet, man. Not easy to go 7/9 in gear AT ALL.
 
herderdude said:
Great meet. I'm really happy for you with how your bench came together. Perfect attempts there and you executed really well.

Man, I hate that kind of squat judging. Left nut on the floor, two white lights. Both nuts on the floor, three white lights. You did well to get your squats in from there. Pulls, you're just gonna need smaller quads next time I guess. Real nice meet, man. Not easy to go 7/9 in gear AT ALL.
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Thanks buddy, your advice helped get me there.

Honestly, I agreed my first attempt was high. The third attempt I disagreed with.

Smaller quads :17: and I won't have anything left.
liftandswim said:
I'm with herder. I thought all those squats were legit. Close, but legit.

Great work, man.
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Thanks bro.
 
3rd was definitely there. It is what it is, but fwiw.

I don't understand the big deal of going 9/9. It's the PRs and Total that matter to me. If I go 3/9 but PR everything on my 3rd and get a fat total, that's A-OK with me.
 
Hyde said:
3rd was definitely there. It is what it is, but fwiw.

I don't understand the big deal of going 9/9. It's the PRs and Total that matter to me. If I go 3/9 but PR everything on my 3rd and get a fat total, that's A-OK with me.
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I get what you're saying, but made attempts make totals. I've heard it too many times from too many people. Think about your 3/9 day. It's pretty unconventional to go up in weight after missing two attempts, so realistically 3/9 means you hit your openers only. That's not a good total. Meets aren't the best setup to PR, obviously. So you have to be judicious in your attempt selection and use the made attempts to build momentum.

This all being said, Donnie totaled 3000 on a 5/5 day, and he told me his ideal day was one to two attempts on squat and also that his opening bench is a throwaway that he genuinely didn't care if he made or missed. Allen Baria told me the same thing, a shirted opener is a last warmup/setting the shirt, #2 is balls out, and #3 is bonus territory.
 
herderdude said:
I get what you're saying, but made attempts make totals. I've heard it too many times from too many people. Think about your 3/9 day. It's pretty unconventional to go up in weight after missing two attempts, so realistically 3/9 means you hit your openers only. That's not a good total. Meets aren't the best setup to PR, obviously. So you have to be judicious in your attempt selection and use the made attempts to build momentum.

This all being said, Donnie totaled 3000 on a 5/5 day, and he told me his ideal day was one to two attempts on squat and also that his opening bench is a throwaway that he genuinely didn't care if he made or missed. Allen Baria told me the same thing, a shirted opener is a last warmup/setting the shirt, #2 is balls out, and #3 is bonus territory.
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That's how I pick my attempts. 1st is last warmup/buy-in for the next event. 2 is PR, 3 is bonus round.
 
Hyde said:
That's how I pick my attempts. 1st is last warmup/buy-in for the next event. 2 is PR, 3 is bonus round.
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See, I go with Carroll's attempt selections. Last warmup 82-85%, opener 90-92% based on what I feel comfortable with, second 95-99% and third 99-101%. Obviously I play it by ear as I go, but I really believe in made attempts. I made 21 of 24 attempts last year.
 
I'm inclined to agree with Herder and that's how I handle my lifters and call their numbers.

You can set a huge gym PR if all you want is a number. I want you to win your class and hit a meet total PR. 1st and 2nd are guaranteed, 3rd is a good PR.

Unless it's a nothing meet and there's no competition, then I treat it as just go for PRs day.
 
As an amature in this I am of the belief you should likely go at least 6/9. Granted that won't even always happen of course, but that way you set yourself up for the with good momentum a a good shot at hitting your 3rd attempt and getting your ideal total for that meet.
 
rob112 said:
As an amature in this I am of the belief you should likely go at least 6/9. Granted that won't even always happen of course, but that way you set yourself up for the with good momentum a a good shot at hitting your 3rd attempt and getting your ideal total for that meet.
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I think over the 4 meets I've done 7/9 is my average. Never had a perfect meet, now that I think about it lol
 
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