Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

NomZ Totals 1500+

NomZ said:
Yessir, I was sweaty that day.


Hammer Strength Coaches Clinic all day, then benchy bench today with my friend/chiro/programmer.

Pause Bench
205x5x5

Much better than last week, he had me to touch lower on the first ab with my monkey arms, which helped keep the bar over my elbows in the bottom.

Close Grip Feet Up TNG
175x6
165x6
165x6
165x6

High Incline DB Fly/Close Grip Incline DB Bench w/Band
20'sx4x12/45'sx4x8 w/microminiband

Tris/Bis
Click to expand...

Always good to have a good eye on you. Is that the guy that benches over 4 in the featherweight division that I follow on instagram?
 
herderdude said:
Always good to have a good eye on you. Is that the guy that benches over 4 in the featherweight division that I follow on instagram?
Click to expand...

This is another guy who benches around 4, that's Nickisrael_dpt who's done programming for me in the past. I'm working with a local guy now who is also my chiro, he was benching 340x5x4 today next to me, so maybe that's why my bench sucked less than usual...
 
Ridiculous. 340 for that many sets. Its unsavory.
 
It really does inspire and empower you. I wish I had any good benchers to train with. Beyond technical help, there is a very real drive to do one's best so as not to be a lil b*tch.
 
I train with some decent benchers and have all the desire in the world to bench big and work my ass off but still bench like a bitch :-(
 
Duramaxhd said:
I train with some decent benchers and have all the desire in the world to bench big and work my ass off but still bench like a bitch :-(
Click to expand...

Lol same here buddy, same here.


Went in and did some self-fat-shaming with sled drags, kb swings, and sled marches
 
Duramaxhd said:
I train with some decent benchers and have all the desire in the world to bench big and work my ass off but still bench like a bitch :-(
Click to expand...

When you put a size-too-small Maddog slingshot on for floorpress as your 2nd movement and still barely hit 275 for 3 sets of 5

My life today
 
Hyde said:
When you put a size-too-small Maddog slingshot on for floorpress as your 2nd movement and still barely hit 275 for 3 sets of 5

My life today
Click to expand...

Lol I think that's as good as I'd get, no shame buddy.


Squat Day

Low Bar Squat
+belt
325x3x5

High Bar Squat
255x2x8

Hypers/GHR Sit-up
BWx3x20/BWx3x20

Skipped a bunch of stuff, knee flet aggravated and just shut it down, I'll see how it feels tomorrow but I think it was just because I rushed my warm up.
 
Bench Day

Pause Bench
210x4x5
210x4 + miss

CGBP Feet-Up
175x3x6

Incline DB Fly/Banded Neutral Incline DB
20'sx12/50'sx8 vs MB
30'sx3x10/50'sx8 vs MB

Tri Cable OH Extension
4x18

Pushups
3 sets
 
Hyde said:
I've got 40lbs on you though! My bench needs to grow for realz
Click to expand...

You only have 20lbs on me I think...


Deadlift day, went in thinking upper accessory since I got adjusted and soft tissue today, but warm ups felt good so I went for it.

Conventional Deadlift
+belt
375x5x5

Sumo 4" Deadlift
445x3x6

SSB GM
65x3x20

Calves/Ab Wheel

Atlas Stone to 48"
275x2x1
 
Hyde said:
No I'm 230lbs only benchin 305
Click to expand...

You have 40lbs on me then, lol

Squat Day

Lowbar Squat
335x3x5 belted

Highbar Squat
255x3x8

Walking Lunge
25'sx3x12

Snatch Grip Hypers
95x3x8

Hypers/GHR Sit-Up
BWx3x20/BWx3x20

Decent squat day.
 
I can see you're getting somewhere, dude. Moving along.
 
herderdude said:
I can see you're getting somewhere, dude. Moving along.
Click to expand...

Slowly, glad someone else sees I'm making progress bc it feels like doodoo.

95% sure I'll compete in August USPA at my home gym 500/280/620 maybe?...

Upper accessory day

Standing BB OHP
100x4x8

CG Incline DB Bench Against Micromini
45'sx15
60'sx9
60'sx8
60'sx8

DB Row
75x15
105x10
105x10

Standing Neutral DB OHP/DB Shrug
40'sx8/80'sx20
40'sx8/80'sx20
40'sx8/80'sx20
40'sx8

Tri/Bi Cable
3x20
 
NomZ said:
Slowly, glad someone else sees I'm making progress bc it feels like doodoo.

95% sure I'll compete in August USPA at my home gym 500/280/620 maybe?...

Upper accessory day

Standing BB OHP
100x4x8

CG Incline DB Bench Against Micromini
45'sx15
60'sx9
60'sx8
60'sx8

DB Row
75x15
105x10
105x10

Standing Neutral DB OHP/DB Shrug
40'sx8/80'sx20
40'sx8/80'sx20
40'sx8/80'sx20
40'sx8

Tri/Bi Cable
3x20
Click to expand...

I was looking at that meet too. Would be real nice since it's so close
 
joh408 said:
I was looking at that meet too. Would be real nice since it's so close
Click to expand...

Exactly why I'm going with it. I saw you're at Backyard, how's that?
 
NomZ said:
Exactly why I'm going with it. I saw you're at Backyard, how's that?
Click to expand...

Would be easy to knock out as a first meet for me.

It's going pretty good. Chandler seems like a solid coach and programmer thus far. Wish the training crew had a little bit stronger guys
 
joh408 said:
Would be easy to knock out as a first meet for me.

It's going pretty good. Chandler seems like a solid coach and programmer thus far. Wish the training crew had a little bit stronger guys
Click to expand...

Ya, easy weigh ins and travel and such.

Gotcha, never met him before, I just know some of the SJSU kids train there.

1825 has a couple, we had more but I got broken (not sure if strong before lol) and a few left. We have a regular training crew though. Lot of super strong female lifters too.
 
NomZ said:
Ya, easy weigh ins and travel and such.

Gotcha, never met him before, I just know some of the SJSU kids train there.

1825 has a couple, we had more but I got broken (not sure if strong before lol) and a few left. We have a regular training crew though. Lot of super strong female lifters too.
Click to expand...

Nice man! Pretty sure you were strong before haha. I never got around to checking it out but would like to one of these days.

What time does the crew lift at? We're usually training between 6-8 together but sometimes it's only me and a coach, or one or two other lifters
 
joh408 said:
Nice man! Pretty sure you were strong before haha. I never got around to checking it out but would like to one of these days.

What time does the crew lift at? We're usually training between 6-8 together but sometimes it's only me and a coach, or one or two other lifters
Click to expand...

I liked to think so, lol.

What's the cost of membership over there? Typically 4-6/5-7pm, I'm there M/T/F and Sa/Su mornings.
 
NomZ said:
I liked to think so, lol.

What's the cost of membership over there? Typically 4-6/5-7pm, I'm there M/T/F and Sa/Su mornings.
Click to expand...

150/month with coaching and programming. 65/month open gym.

Oh nice, after work hours. That's pretty convenient for the crew getting together. Chandler and a couple of the other stronger guys train at like 2 or 3 so I can't ever get there with work
 
joh408 said:
150/month with coaching and programming. 65/month open gym.

Oh nice, after work hours. That's pretty convenient for the crew getting together. Chandler and a couple of the other stronger guys train at like 2 or 3 so I can't ever get there with work
Click to expand...

We all work full time, so it's pretty much always after work except for the weekends.The gym owner, Ivan, is a MMA guy and is at the gym throughout the day with various other trainers.
 
NomZ said:
We all work full time, so it's pretty much always after work except for the weekends.The gym owner, Ivan, is a MMA guy and is at the gym throughout the day with various other trainers.
Click to expand...

Ah I see. How much is the membership over there? Would be a little more difficult to get to after work for me since I'm near Milpitas but we just opened up an office off of Senter Rd by the football stadium
 
joh408 said:
Ah I see. How much is the membership over there? Would be a little more difficult to get to after work for me since I'm near Milpitas but we just opened up an office off of Senter Rd by the football stadium
Click to expand...

Not sure exactly, between 75-100 last I heard.


Deadlift Day
Need to stop getting soft tissue/adjustment before deadlifting, it's not helping.

Conventional Deadlift
385x5x5 belted stiff bar

Reverse Band Sumo bands quit above knee
belted stiff bar
495x3
585x3x3 (400lbs off the floor)

Highbar GM
95x3x15

Neutral Chins
BWx3x10
 
The best messages are the day after squatting.
 
Hyde said:
Depends on what "message" you are getting
Click to expand...

Lol. I swear I spelled it right. iPhone likes to change correctly spelled words sometimes.
 
It was Graston/ART, but still not ideal lol


BW 193 this morning
Squat Day

Lowbar Squat Romaleos
+belt
345x3x5

Highbar Squat
265x8
265x8
265x6

Walking DB Lunge
25'sx3x12

Hypers/GHR Sit-up
BWx3x20 each

Calves
 
Upper Body Accessory

Standing BB OHP
105x4x8

CG DB Incline Bench
65'sx12
65'sx10
65'sx8

DB Row
75x15
110x8
110x8

Standing Neutral DB OHP/DB Shrug
45'sx8/45'sx20
40'sx8/40'sx20
40'sx6/40'sx20

Tris/Bis
4x20 each
 
Friday Benching

Pause Bench
220x4
220x4
220x4
220x3
220x5

Feet-up CG Bench TnG
185x4x5

JM Press/Seal Row/Pushdown Circuit
 
Hyde said:
Looks like you're getting comfier on bench again
Click to expand...

I wouldn't say that just yet, but thanks.

All I've been trying to do is add weight to each lift each week without dropping down in workload. Working on lower body, but upper has been meh. Might come time soon for another program change.
 
194lbs dry in the morning

Squat Day

Lowbar Squat
355x3x5 belted

Narrow Leg Press/Calve Raise
4x10/4x15

Banded Split Squat
+band pulls opposite knee into valgus, cue glute to resist
BWx4x12

Hypers/GHR Situps
10x3x20/BWx3x20

Hip Thrust
black band x3x15

Knee tendonitis a little flared up, so took it easy on the accessory.
 
Benchy Bench Yesterday

Pause Bench
225x4
225x4
225x3
225x4
225x3

Feet-Up Close Grip Bench TnG
185x6
185x5
185x5

DB Incline Fly/Banded DB CG Incline Bench
20'sx3x12/40'sx3x8

Supinated Inverted Row/Band Pushdowns/KB BU Carries
3 sets

Bis/Tris
 
Deadlift Day

Conventional Deadlift
+belt
405x5x5

Sumo Reverse Band Deadlift
+quaded micros (~90lbs off the floor, nothing up top)
495x3x3

Highbar GM
95x18,15,10

Neutral Grip Chins
BWx10 CG
BWx8 WG
BWx5 WG
BWx5 CG


Oy, think it's time for a deload next week.
 
Body feeling alright besides the fatigue?
 
herderdude said:
Body feeling alright besides the fatigue?
Click to expand...

Left knee tendonitis in full swing, trying to get into PT for that to double down on rehab. Right shoulder a little jacked like usualy, but just fatigued.
 
Deload Squats

SSB Squat
+beltless
205x3x8 easy peasy

Front Rack Split Squat
45x3x12 each leg

Reverse Hyper/Leg Press/Calve Raise
x3x15/x3x15/x3x15

Assault Bike
3mins on/1min off x3

Lots of stratchin'

Knee felt really good and squats felt light, onward and upwards.
 
Are you finding squatting to be good rehab for the knee? Or damaging or just neutral?
 
herderdude said:
Are you finding squatting to be good rehab for the knee? Or damaging or just neutral?
Click to expand...

Neutral, right now it's all about managing the tendonitis, I think the original injury (chondral fissure in the femur) is completely healed, cross my fingers...
 
Start of new training program, Bench Day

Pause Bench thumb space off smooth
200x5x5

3-Brd Close Grip Bench
185x3x8 (harder than off the chest lol)

Pendlay Row
135x5x5

CG DB Incline Bench/Chest Supported DB Row
45'sx3x15 each

Push-Ups/Hanging Scap Retration
3 sets/3 sets

Tris/Bis
3x30 each
 
Squat Day

Lowbar Squat
belted
345x5x5

Highbar Tempo Squat
beltless & 3/x/2 tempo
225x3x6

Conventional Deadlift
beltless & 2/x/2 tempo
225x3x8

Unilateral Leg Press/Calve Raise
1pps x3x12/x3x15

Planks/Lateral Band Walks
3 sets each
 
Upper Day

Axle OHP
95x10
95x10
95x8
95x8

Neutral Flat DB Bench
45x20
65x15
75x10
75x10
75x10

WG Pullups
BWx5x8

Supported Unilateral DB Row
65x3x8

DB Lateral Raise/DB Clean to Press
15'sx3x12/15'sx3x8

Tris/Bis
 
Deadlift Day (got pushed back from last week bc I was so damn sore in the adductors/cramping)

Sumo Deadlift
+belted from floor
455x5x5

Conventional Deadlift
2/1/2 tempo
275x3x8

Leg Press
2ppsx3x15

Planks

Banded Hip Thrust
heavy band x3x15

Calve/Single Leg RDL
 
Getting somewhere. That's good 5x5 weight. You're sneaking up on being push/pull ready.
 
You must log in or register to reply here.
Back
Top