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NomZ Totals 1500+

Sean1332 said:
Who does sets of 7?? 6 or 8. You got to pick one. Except if you pick 6, you should just round down to 5.
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And at that point, you're gonna realize you'd probably rather do more sets of triples. But that's gonna take a while. Better up the intensity and take 7 singles and be more efficient. Except a true max effort is gonna force you to get stronger sooner.

Just work up to a max single and leave already.
 
Sean1332 said:
Who does sets of 7?? 6 or 8. You got to pick one. Except if you pick 6, you should just round down to 5.
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If you run my bench program, you will.
 
Last night deadlifts:
1can Rockstar Ultra

Conventional Deadlift
385x1
+belt
435x1
485x1
535x1 PR
385x2x3 DE

Strict BB Shrug
365x5
375x5 power
365x5

SLDL
+belt
365x5
365x5

TKE
2x20


Today's Day 3 OHP + bench
Fasted 200lb
1can Rockstar Ultra

Strict Standing OHP
125x5x5

CGBP TnG
185x3x7

Pulldown
3x7

DB Row
100x3x10 strict

DB Hammer Curl
40x15
35x15
30x15
25x15

Taking a break from the sumo blocks as my knee has flared up, gonna let it calm down again, then hit up them again.
 
Hyde said:
Nice PR, but more impressive is the huge SLDL. I'd spit a disk likely
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Thanks man, they're really not that bad.


****ty workout today, didn't eat till 4pm burrito time and forgot my pre-wo.

Competition Pause Bench
235x1
270x1
235x3x5 slow

Floor Press
185x4x7

Seal Row
135x4x7

Mehhh
 
Hyde said:
You trying to intermittent fast or what?!
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I had work straight from 9:30 to 3:30pm with no breaks, but I do typically fast till 11am, just not hungry in the mornings.


Metabolism has sucked since I no longer squat and I've gained some fat, time to start swimming again.

275m swim in 8min, am I justanotherj yet?

We used to swim 150-200m warmups I think, I suck.
 
If you can double that distance in 8 minutes, you'll be good. I swim 300m faster in cammies and boots. Lol.

You will learn young grasshopper
 
justanotherj said:
If you can double that distance in 8 minutes, you'll be good. I swim 300m faster in cammies and boots. Lol.

You will learn young grasshopper
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Confirmed that I suck, I shall endeavor for more.
 
Pick up a book called total immersion, or download it. And just do those drills. It makes swimming way easier. I'd almost rather do 50-100m swim sprint repeats then swim continuously.
 
justanotherj said:
Pick up a book called total immersion, or download it. And just do those drills. It makes swimming way easier. I'd almost rather do 50-100m swim sprint repeats then swim continuously.
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I'm really just doing this to be less fat and cross-train for health, but it doesn't hurt to learn moar gud.
 
justanotherj said:
If you hate cardio as much as me, you'll want to atleast want to make it less torture than it already is.
Click to expand...

Fine, you logiced me.


1 can Rockstar Ultra

Conventional Deadlift
315x3
+belt
365x1
405x1
455x1
495x1
545x0 biff
335x3x3 DE
+pause off floor
335x3
335x3
385x3

Hypers
BWx3x20

TKE
3x20

Lots of stretching. The suckage continued, I also suck at conventional deadlifts.
 
Fasted 203lbs
1can Rockstar Ultra

STRICT STANDING OHP
130x5x5

TNG CGBP
190x3x7

NEUTRAL GRIP PULL-UP
+long deadhang
BWx3x7

STANDING DB ARNOLD PRESS
45'sx6
55'sx6
65'sx5

STRICT DB ROW
100x3x7

CABLE TRIS
x35, 25, 20

PREACHER CURL
x12, 12, 12

BAND PULLPART + Dislocations
3x20 + 7

Not a bad workout finally. Super pumped despite being fasted and no pre.
 
Fasted 202lbs
1can Rockstar Ultra
10g BCAA intra

COMPETITION BENCH
+pause pinky on ring
270x1
240x5
+pause closer grip thumb from smooth
240x5
240x5

PAUSE FLOOR PRESS
+thumb away from smooth
185x6
215x4x6

SEAL ROW
155x3x6
155x10

LEG RAISE: Toe to rings
BWx10, 8, 6

SLED ROW
Sled +180 x3x100'

Pec acting up and associated drop on right side of bar, so moved grip in to alleviate that a little, still hitting prescribed numbers 3 weeks into bench only program.
 
Fasted 202lbs
1can Rockstar Ultra
10g BCAA

Deadlift
+conventional up to 365
+sumo & belt
405x4x1
455x2x1
495x2x1
+wagon wheels
495x1
565x1
605x3x1
655x1
685x0 Broke floor in good position then derp

TKE
xmillion

Invalid Link Removed

At CSA wrapping my 97lb friend and got some deads in with Jesse's help revamping start and head positioning.

He doesn't have his Duffalo bar just yet.
 
Fasted Unplanned Session
1can Rockstar Ultra

STRICT STANDING OHP
135x6x5 (accidental 6 sets or actual 5 lol)

CGBP TNG
195x3x7

NEUTRAL LAT PULLDOWN
4x6

STANDING DB ARNOLD PRESS
45x3x8

DB ROW
100x4x8

TRIS/FACEPULLS

CURLS
 
Hyde said:
How's your knee been man?
Click to expand...

****ty.

Backing off lower lifts till it stops flaring up. Revisiting my ortho probably next month at this rate.
 
Hyde said:
Yeah I figured. Oh well at least you're gonna have a sweet beach bod come summer!
Click to expand...

Nope, I'm phat.

Fasted 202lbs
1can Rockstar Ultra
10g BCAA

Comp. Pause Bench
210x4x6 speedy

Incline CGBP TNG
175x2x6

Dips...Rows
BWx3x15...3x10

Getting in some training while setting up for a meet, meh. First day my pec didn't hurt though, win.
 
200lbs
1can Rockstar Ultra

Strict Standing OHP
140x5x5

Feet-up Close Grip Bench TnG
195x4x5

Lat Pulldown...Neutral Standing DB OHP
4x6...50'sx4x6

Single Arm Cable Row
4x6
 
Fasted
201lbs
1can Rockstar Ultra
35g honey
20g egg protein

Conventional Halted Deadlift pull to knee, pause, return to floor
405x3x3

Conventional Deadlift Against Bands
+light band per side
405x3x3

SSB Goodmorning
+beltlss
155x4x12
 
justanotherj said:
Strong. The thought of stopping at my knee with 405 hurts my back.
Click to expand...

I'm more sore from the banded pulls.

Fasted
1can Rockstar Ultra
10g BCAA
20g CHO

CGBP Against Micros
+paused
135x8
165x3x8 (~245 at the top)

Neutral DB Incline Bench
60x15
60x13
60x12

Cable Row
3x15

Seated DB Arnold
35x18
35x15
30x15

Cable Tri Extensions...DB Hammer Curl
 
Putting in work. I like that first move for your bench in specific. It would probably only be 40# at the top for me, you orangutan arm mother.
 
herderdude said:
Putting in work. I like that first move for your bench in specific. It would probably only be 40# at the top for me, you orangutan arm mother.
Click to expand...

Thanks. The ROM on that one in particular is laughable, could fit four of your bench presses into one of mine.
 
Fasted 201lbs
1can Rockstar
10g BCAA

Competition Bench Press
+paused & mixed grips
255x1
280x1
245x3
245x3
245x2 + missed third

Slingshot CGBP
+paused
275x4x3

DB Supported Row
80x3x6

Bis/Tris

Recovering from a cold and trying to protect the pec with the close grip = missed rep, bahh.
 
1can Rockstar

Strict Standing OHP
145x5x3

Feet Up CGBP tng
205x3x5

WG Lat Pulldown...Standing Neutral DB OHP
3x6...35'sx15,15,12

1 Arm Cable Row...Hanging Leg Raise
3x8...BWx10,8,8

45 minute session, felt good.
 
Fasted 200.5lbs
1can Rockstar
15g egg protein
35g gatorade

Conventional Deadlift
+belt
365x3
405x3
455x3x3

Wagon Wheel Sumo Deadlift
405x2
495x1
585x2
635x2

SSB Goodmorning
+belt
315x3
315x3
315x5

Loading up the GMs a little bit. Sean1332 herderdude where do you find your GMs relative to squat/deadlift? Trying to to find a guage since I think I'm gonna start loading those up, besides just "that was heavy".
 
I'd say you're on the right track. I've always gone off the "that was heavy" route. Typically I've used 330-360 for heavy heavy working sets. Cambered bar is a lot easier but that knurling rotating on your back is brutal
 
GMs for me are a touch above or below half my wrapped squat. Above gets me a triple, below gets me decent sets of 6. For you I'd go right around 275 or so and get a bunch of reps and progress up from there with a lot of variations on the GM thrown in for boredom prevention.
 
herderdude said:
GMs for me are a touch above or below half my wrapped squat. Above gets me a triple, below gets me decent sets of 6. For you I'd go right around 275 or so and get a bunch of reps and progress up from there with a lot of variations on the GM thrown in for boredom prevention.
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This makes sense
 
The wagon wheels I think are harder than similar height blocks bc the contact pad is much smaller compared to plates breaking the floor. But loading is a breeze with them.
herderdude I'll use that as a starting point then and probably hit them twice a week since they don't hurt the knee.
 
Swim 275m in 5:21
Water was so cold I couldn't catch my breath, but conditioning felt better that I wanted to swim longer. justanotherj what's the coldest you swam in? Any tricks other than suck it up?
 
liftandswim said:
Freezing! Good temperature for performance is like 75.
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Ya it gave me a headache/brain freeze too, guess they stopped healing the pool since winter is coming...
 
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