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NomZ Totals 1500+

What's that you say?
 

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Indeed it is.


Fasted
1can weakass Monster
20g egg protein
35g gator

Bench Against Bands
+paused against micros
175x4x6

Neutral Incline DB Bench
75'sx3x7

Cable Row
3x15

Flat DB Bench
60'sx3x20

BU KB OHP...Triaxial Hanging Leg Raise
30x8,8,6... 3 sets
 
Fasted
1can Rockstar
15g CHO
10g BCAA

Pause Competition Bench
255x1
280x1
255x3x3 WG, CG, MG

Slingshot Pause Bench
+Reactive Slingshot
285x3x3

DB Chest Supported Row
90'sx4x5

BIS/TRIS
 
200lbs
1can Rockstar Ultra

DOH Beltess Conventional
+Rogue Ohio Bar
315x3
365x3
405x3
315x10

6" Conventional Deadlift
+Ohio Bar & belted
455x3
505x3
505x3
505x3

SSB Goodmorning
155x4x8

TKE

Banded Hip Abduction

My gym's SSB either sucks compared to the EFS one, or I sucked today.
 
So much difference between SSBs. Would not be surprised by either circumstance you mentioned. I guess in the GM discussion I should say the most I've ever tried to GM with the SSB is 245. They are brutal. I should do some.
 
herderdude said:
So much difference between SSBs. Would not be surprised by either circumstance you mentioned. I guess in the GM discussion I should say the most I've ever tried to GM with the SSB is 245. They are brutal. I should do some.
Click to expand...

Guessing it's more build style, felt like I could GM 405 for a single on the EFS bar at CSA. First time using my gym's Podunk SSB for GMs today.
 
One of my gyms when we were in STL had a homemade 65lb yoke and it has brutal. It was ridiculously long and balance was a big component as well. The EFS one my gym has now is a dream compared to the homemade. It can make a difference
 
Hyde said:
One of my gyms when we were in STL had a homemade 65lb yoke and it has brutal. It was ridiculously long and balance was a big component as well. The EFS one my gym has now is a dream compared to the homemade. It can make a difference
Click to expand...

Definitely the issue.

Fasted
1can Rockstar
20g egg white protein
35g gatorade

Strict Standing OHP
150x5x3

Pullup
BWx12,10, 10

Seated Neutral DB OHP
65x4x8

DB Row
80x3x15

Half Kneeling DB OHP
30x12,10,8

Seated Cable Row
x15,12,10

Bis/Tris
 
1can Rockstar

Deadlift
+DOH conventional
315x3
365x3
405x1
+belted sumo
405x1
455x1
+3" blocks
495x3
545x3
595x3

Snatch Grip SLDL
315x3x3

BSS
BWx3x15

TKE
xmillions
 
1can Rockstar
15g BCAA

Competition Bench
+pause
235x3
260x3
255x3
255x3
255x3

Strict Standing OHP
95x5x12

BO Row
145x5x15

Band OH Extensions
MBxmillion

Pullup
BWx10,10,10,8

Trained with a buddy who is a coach for The Strength Athlete, he suggested I sink the bench a little. Felt OK on the ribs, but definitely improved speed off the chest.
 
Fasted
1can Rockstar
15g BCAA
15g cho

Strict Standing OHP
155x5x3 belted

Pullup
+32lbs 3x5

Standing DB Arnold...BO DB Row
40'sx8...40'sx12
55'sx3x6...55'sx3x10

Chinup...Half Kneeling DB Neutral OHP
BWx3x8...35x3x12

BIS/TRIS
 
Haven't trained since last Monday bc I got sick and then went backpacking in Tahoe overnight.

Knee didn't kill me despite packing 50+ lbs and 2000 feet elevation change through snow. Take that as good news and it's healing.

200lbs
1can Rockstar

Blood flow since I'm still tired from the trip.

Strict Standing OHP
95x15
115x10
115x3x8

Comp. Bench
+band suspended KBs
12kg per side x4x15

Seal Row...Walking DBL KB BU OHP
115x3x15...12kg'sx3x8

Band Crunch...Dual Band Lat Pulldown
3x20...3x15

Arms
 
Sean1332 said:
Seal row?
Click to expand...

Put flat bench on two stacks of plates, Do barbell row laying face down on flat bench. Bonus points if you use your 5" cambered bar. Double bonus if you bury your face in the bench without coming up for air for the entire set.
 
herderdude said:
Put flat bench on two stacks of plates, Do barbell row laying face down on flat bench. Bonus points if you use your 5" cambered bar. Double bonus if you bury your face in the bench without coming up for air for the entire set.
Click to expand...

So a po' boy hammerstrength supported row? With a bonus in grip work I suppose tho
 
Ya it's just a barbell chest supported row with your legs flailing around and you can make sure you get ROM by clinking the barbell to the bench underneath.


Day 1 Bastardized TSA 9-week Program
199lbs
1can Rockstar

Comp. Pause Bench
225x3x4 RPE 8

Working on a minor sink on the pause then drive, feels speedy.

Conventional 1" Pause Deadlift
365x3x3 RPE 8

BB Bentover Row
185x4x5 RPE 8

CGBP
+soft touch
185x3 RPE 7
185x3 RPE 7
215x3 RPE 8.5
 
Hadn't thought of the flailing feet. Sounds that much better.

I never thought I'd see the day where you had any sink in your bench press!
 
herderdude said:
Hadn't thought of the flailing feet. Sounds that much better.

I never thought I'd see the day where you had any sink in your bench press!
Click to expand...

At this point, I'll try anything for bench to make some gains. Coach buddy recommended it after watching me bench, so giving it a try.
 
Last night late night training:

Sumo Deadlift
475x3x4

Comp. Pause Bench
215x4x5

I'll finish the rest later today.
 
Strict Standing Overhead Press
115x8
115x8
135x8
135x7

Seal Row
135x3x10

Pullup
BWx3x10
 
Fasted
1can Rockstar
10g BCAA
15g CHO

Trap Bar DL full ROM
365x3x5

Comp. Pause Bench
205x3x7 snappy

Dumb Muscle Snatch
50kgx2
60kgx2
70kgx0

Pendlay Row
80kgx3x6

CGBP
185x3x6
 
Hyde said:
How is the knee feeling?
Click to expand...

Felt great last week, bothered me this week. Didn't hurt lifting last night:

Last night session
1can Rockstar

Conventional 1" Pause DL
+Ohio Power Bar & DOH
385x3x3

Comp Pause Bench
230x4x4 snappy RPE 7.5

DBL BO KB Row
70'sx5x5

Close Grip TnG
225x3
225x3
205x3
 
I know you're a rockstar guy but ever do Monsters? I barely ever do energy drinks but I had a Monster Zero in the Black can....its cherry flavor and was pretty awesome. Only other cherry one I've seen is AMP, and it's full sugar. I can't do the full-leaded stuff anymore
 
Not a fan of energy drinks but I've had a couple tasty Monsters as well.

Happy thanksgiving Zach.
 
Hyde said:
I know you're a rockstar guy but ever do Monsters? I barely ever do energy drinks but I had a Monster Zero in the Black can....its cherry flavor and was pretty awesome. Only other cherry one I've seen is AMP, and it's full sugar. I can't do the full-leaded stuff anymore
Click to expand...

I go with the cost/taste/caffeine optimal ratio, which just happens to be the Rockstar Ultraa from Costco, 240mg and 85 cents a can.

Haven't had a cherry flavor, but that sounds good.

The rockstar Horchata is the worst.



Happy Thanksgiving brotatos.
 
Hyde said:
Yeah that's what I mean - I cannot see that translating out well into an energy drink at all.
Click to expand...

Nope.


Barbell Brigade Session
Fasted 202lbs
1can Rockstar Ultra

Sumo Deadlift
495x4x4

Comp. Pause Bench
225x5x5

Cable Row...CGBP pointer on smooth
4x6...170x4x6 @7RPE

Neutral Pullup
BWx3x8

Lower body was all sorts of jacked up from too much sitting and driving. Barely got through the 495, bench felt super easy.
 
Sean1332 said:
How's barbell brigade?
Click to expand...

Nice, clean gym. Two Texas deadlift bars for 6 platforms, three EFS benches, two EFS cages, plenty of Rogue open racks, and a couple good machines/devices. Specialty bars too.

Nicest part is it was just clean and simple. Pretty busy on what I was told was a moderate day.
 
1scoop ErgoBlost

Forward/Backward Sled Drag
2 sets each direction

Comp. Pause Bench
240x2
240x2
240x2
240x3

Supposed to be 4x4...

Conventional Pause Deadlift
395x3x3 1" 2-count pause

CGBP Tempo...DBL KB BO Row
185x3x3...40kg'sx3x5

Blah, Awful workout. Not sure what it is, but everything felt heavy. Two back to back 5am mornings and 12hr workdays, after sitting in the care for 8hrs on Sunday.
 
It boggles me how far you have to drive to get anywhere out west. At least you punched the clock today.
 
herderdude said:
It boggles me how far you have to drive to get anywhere out west. At least you punched the clock today.
Click to expand...

Bay Area to La should only be a 5hr drive, thanksgiving traffic murdered me be I left too late Sunday morning.
 
Occasionally still lifting, scratching sumo again bc the knee doesn't like it.

Sled Drags
Forwards and backwards each 150x3x150'

Double Overhand Conventional Deadlift
+belt
365x5x5

Floor RDLs
+belt less
315x3x4

BB Glute Bridge
135x4x12
 
NomZ said:
Occasionally still lifting, scratching sumo again bc the vaj doesn't like it.

Sled Drags
Forwards and backwards each 150x3x150'

Double Overhand Conventional Deadlift
+belt
365x5x5

Floor RDLs
+belt less
315x3x4

BB Glute Bridge
135x4x12
Click to expand...

Fixed.






But really, still having a lot of pain in that knee?
 
jimbuick said:
Fixed.






But really, still having a lot of pain in that knee?
Click to expand...

Honestly it's the best it has felt, but sumo causes general knee discomfort and specific adductor tightness/pain.

Conventional is pain free.


Fasted 201.5lbs

Sled Row to Forwards Sled Drag
x3x75' each

Neutral DB Bench
55x12
65x10
75x3x8

Supported DB Row
60x3x12

Pullup...Standing OHP...HiBar Goodmorning
BWx3x8...110x3x6...110x3x8 (no rest)

Arms

First pain free everything session, win.


Come new year, gonna hand my training and diet over to someone leaner/bigger/smarter than me to commence operation not-skinny-fat.

Plan is to get everything healthy, get leaner, then rebuild my total.
 
Some days I hold my breath hoping you'll commence operation get ungodly huge. I've passed out a few times, but I keep the faith.
 
herderdude said:
Some days I hold my breath hoping you'll commence operation get ungodly huge. I've passed out a few times, but I keep the faith.
Click to expand...

It needs to happen, but I can't just get phat.
 
Sean1332 said:
Yeahhhhhh I got fat. Don't do that.

I want you to be 250lbs though.
Click to expand...

I srsly want to be a solid 230, but my body dysmorphia won't allow that body fat gain.

This is really the first time I'll be taking diet really serious, so I'll see where it takes me. I usually just loosely track, then binge eat any free food I can get my hands on lol.
 
NomZ said:
It needs to happen, but I can't just get phat.
Click to expand...

It's not so bad really. You can look cut at the beach a few times a year and look like a regular guy in a shirt always, or you can look fat at the beach a few times a year and look jacked in a shirt always. It feels pretty good that people naturally assume I play football or am a lifter now.
 
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