Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: nasht5 on December 01, 2009, 11:05:45 AM
-
2010 Goals: 1000lbs squat - 500lbs bench - 800lbs dead (not to weigh over 308; prefer to be in the 275's, I fell sexier)
Equipment: Belt, wrist wraps, knee wraps.
I plan for 2010 to be my last year "raw" before going back in gear (gear sponsor's would be appreciated)
Meets I plan to compete at this year if God keeps me healthy:
SPF NATIONALS june 5-6 Nashville, TN
APF Summer Heat sept 11 Rockhill, SC
SPF Worlds oct 2-3 location not listed yet
I will update this training log weekly.
-
Hope you can keep the injuries in check!
If anyone can hit those numbers, it you.
Good luck!
-
Last Monday
rotator therapy exercises with 2.5lbs plates
Bench press warmups
6 sets of 15 with the bar; each set used different grip position
Bench
2x15x135
2x15x185
3x12-15x225
Reverse bench
2x20x135
2x20x185
2x15-20x225
Triceps pushdowns
3x15
TUESDAY
Rotator therapy
Deadlift
3x3x135
3x3x225
3x3x315
WLPD (Wide latpulldown) 8x12-15
ULPD (Under hand latpulldown) 4x12-15
Spider row 4x12-15
Seated cable row 4x12-15
Hyper ext. 4x10
Forearm machine 5 exercises 2 sets of 12 each
Thursday
rotator therapy
superset of dumbbell incline & dumbbell flat bench. )2 sets incline / 2 sets flat and repeat until all sets are complete)
Dumbbell incline 10x12-15x 30-55lbs
dumbbell flat 10x12-15x 30-70lbs
*Still taking it easy do to the right shoulder (injured & repaired last year)
Reverse bench
2x20x135
2x20x185
2x20x225
Machine overhead press
6x15
Overhead rope ext.
7x15
FRIDAY
rotator therapy
Squat
5x5x225
3x5x315
never got warmed up, hams got real tight so I went and rode a bike for 15min.
-
Monday 12-7-9
rotator therapy
bench warmup with bar
2x15x95
2x15x135
2x15x185
2x15x225
Reverse bench
2x20x135
2x20x185
3x20x225
1x12x275
super set dumbbell incline / flat dumbbell press
8x12-15x30-70each
Overhead machine press
8x12-15
Overhead rope pulley ext.
6x12-20x100-150
TUESDAY 12-8-9
rotator therapy
WLPD 6x12x130-180
ULPD 6x12x130-150
DEADLIFTS
2x20x135
2x20x225
2x20x315
1x12x405
Spider rows
5x10-15x90
Seated cable rows
5x10-12x150-250
THURSDAY 12-11-9
Rotator therapy
Bench warmup with bar
2x15x95
2x15x135
2x15x185
2x15x225
3 Boards
5x275
5x315
4 Boards
5x345
5x365
3 Boards
10x275
10x315
3way dumbbell shoulder raise (front-side-rear)
3x10 each way
Overhead rope ext.
6x15-20x100-150
-
Monday 12-14-09
bike 10min warmup
rotator therapy
Bench
6x15xbar different grips
2x15x95
2x15x135
2x12x185
2x12x225
ADD 3 BOARD
10x275
10x315
5x365
ADD 4 BOARD
10X365
3X405
RACK PRESS
2X3X225
2X3X275
2X3X315
2X3X365
Machine overhead press
5x12-15x50 (right shoulder doesn't do to good overhead)
3 way dumbbell raise (front-side-rear)
3x10x10 each way
Triceps pushdowns
6x10-15x100-150
-
tuesday 12-15-09
rotator therapy
deads
2x10x135
2x15x225
2x15x315
wlpd
6x15
ulpd
6x15
spider rows
5x12
that was it..
Thursday 12-17-09
rotator therapy
superset dumbbell incline with dumbbell flat
8x15each
hammer incline
8x12-15
machine overhead press
5x15
3 way db raise
3x10ea.way
that was it...
-
monday 12-21-09
rotator therapy
bench
2x20x135
2x15x185
2x15x225
15x275
12x275
4x10x225
hammer incline
6x10-15
machine overhead press
5x10-12
3way db raise
3x10x10 ea.way (front/side/rear)
rev.peck deck
4x12
triceps pushdowns
5x10-15
TUESDAY 12-22-09
rotator therapy
Deadlifts
2x10x135
1x30x225
1x10x225
2x15x315
2x5x405
underhand lat pulldown (ulpd)
7x10-12x120-180
that was it...
-
Meets I plan to compete at this year if God keeps me healthy:
good luck on your goals man I wish you the best...But you and you alone will be the deciding factor as to your health or remaining injury free....
-
Thursday 12-23-09
Bench
rotator therapy
warmup with the bar
3x15-20x135
2x10x185
2x8x225
3x175
1x315
1x365
2x5-6x315
1x16x225
2x10x225
2x20x135
machine incline
5x12x90
then did shoulders and tri's...
that was it...
-
Monday
rotator therapy
BENCH
warmup
2x10x185
2x10x205
2x10x225
2x10x245
10x275
9x275
8x275
close grip
15x225
14x225
12x225
some shoulders and tri's
that was it...
TUESDAY
rotator therapy
DEADS
5x135
5x225
3x315
1x405
1x495
1x585
rack pulls
2x3x405
2x3x495
3x545
2x3x585
that was it...
-
MONDAY 1-4-10
Rotator therapy with 2.5lbs plates
BENCH
warmup w/bar using different grips
3x20-15-15x135
2x10x185
2x10x225
2x10x275
3x9-8-7x300
DECLIINE
10x225
2x8x275
3 way dumbbell raise
3x10x15 ea.way (front/side/bent over)
TRI PUSHDOWNS
3x10x75-100-110
TUESDAY1-5-10
rotator therapy
RACKPULLS bar just below knee
2X3X225
2X3X405
2X3X495
2X3X585
3X3X635
WIDE LAT PULLDOWN
5x10-12x140-180-200-210-210
SEATED ROW
5x10-12x150-180-220-250-250
DUMBBELL CURLS & STRAIGHT BAR CURLS
6 sets total
THURSDAY 1-7-10
SQUATS no wraps/no belt/walked out
3x5x225
3x5x315
3x5x405
-
Tuesday 1-26-10
rotator therapy
warmup with bar on bench
3x20x135
2x10x185
2x10x225
2x5x275
2x3x315
2x3x335
-
1-28-10 Thursday
SQUAT
3x5x225
2x5x315
2x3x405 add belt
2x3x495 add loose 2.5m wraps
3x595 wraps a lil' snug
1x700 wraps a lil' tighter. deep, easy, felt like it could have gone for a triple, but i told everyone a single and that's how we do it.
-
Monday 2-1-10
rotator therapy
WLPD 3x12
NLPD 3X12
ULPD 3X12
SEATED ROW 3X12
HYPERS 3X10
STRAIGHT BAR CURL 2X10
DEADLIFTS
2X5X225
2X5X315
5X405
5X495
RACK PULLS
3X495
3X585
3X635
-
Tuesday 2-2-10
rotator therapy
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
10x275
8x315
5x335
5x315
dumbbell incline
4x6-10
3 way shoulder raise (front/side/rear)
2x10 each way
Machine overhead press
2x10
Overhead rope ext.
2x10
Triceps pushdowns
2x10
THURSDAY 2-4-10
Rotator therapy
Squat
5x5x235
2x5x325
2x5x415
2x5x505
-
Monday 2-8-10
rotator therapy
WLPD 3X12
ULPD 3X12
Seated row 3x12
hypers 3x10
straight bar curl 2x10
DEADS
3x5x145
2x3x235
2x3x325
3x415
3x505
3x595
rack pulls #3 hole: 1 hole lower than usual
2x495
2x585
2x635
TUESDAY 2-9-10
rotator therapy
BENCH
warmup w/bar
3x20x135
10x185
2x10x225
8x275
8x315
5x335
stopped there, just feel right today.
HAMMER INCLINE
3x12
3 way shoulder raise
2x10x10 each way
REVERSE PECK DECK
3x10
MACHINE OVERHEAD PRESS
2X10
OVERHEAD TRICEP EXT.
2X10
TRICEPS PUSHDOWNS
2X10
THAT WAS IT...
-
Starting to pile on the weight again! Looks good. 8)
-
Thursday 2-11-10
SQUATS
bike 10min.
switched the power rack & the monolift around in the gym to create more space.
SQUAT
4x5x235
2x5x325
2x5x415
2x5x505 added belt and knee wraps
2x5x595
-
Starting to pile on the weight again! Looks good. 8)
yes I am. Training for the SPF Nationals June 5 & 6th in Nashville, TN. Goals are to squat 1000lbs "raw" (belt & knee wraps) bench 500lbs and deadlift 800lbs. No special suits, no special shirts.
Don't get me wrong, I love gear and don't have a problem with anyone or their numbers who perform with powerlifting gear. I used squat suits and shirts myself in the past and may again in the future.
-
Rotator therapy
jump rope 5min
Wide latpulldown (WLPD)
3X12
Underhand latpulldown (ULPD)
3X12
Seated row
3x12
Straight bar curls
2x10
DEADS
3x5x135
2x3-5x225
2x2x315
2x2x405
2x495
2x585
2x635
that was it
-
tuesday 2-16-10
rotator therapy
BENCH
warmup
3x10-20x135
2x10x185
2x10x225
2x5x275
3x5x315
Bench w/chains + 100lbs at lockout
2x3x225 + chains
2x3x185 + chains
2x3x135 + chains
Machine overhead press
2x10
3 way dumbbell raise (front/side/rear)
3x10 ea.way
Overhead rope ext.
3x10
-
thursday 2-18-10
squat
working sets
2x5x495 belt/wraps
friday off prepared to run meet on sat.
Monday 2-22-10
deads
2x5x495
tuesday 2-23-10
bench
worked up a single with 385 felt like i could do a 405 so stopped at 385.
-
thursday night
squat
3x5x235
2x5x325
2x5x415 added belt here
2x505 add wraps here
2x595
3x700
-
3x700?!?! Thats insane! :o
-
3x700?!?! Thats insane! :o
in the past i normally did singles after 585. last year i started doing some triples with 615,635 & 655 but went back to singles from 700 on up. this year i plan to do triples for as long an as much as i can. the plan is to squat over a grand on june 6th at the spf nationals in the 308's.
-
3-5-10 friday
went out to eat, got food poisioning, projectile vomited for 15min then dropped mud all night..... most of the next day.... felt like a truck hit me on sunday.
3-8-10 Monday
wide lat pulldown
3x12
underhand lat pulldown
3x12
seated rows
3x12
straight bar curls
2x20
DEADS ( I bought a deadlift bar on sunday from a friend )
10x135
2x5x225
2x5x315
2x5x405
3-9-10 Tuesday
rotator therapy
bench
3x20xbar
20x95
3x10-20x135
10x165
10x185
2x10x225
10x275
3x7,6,6x315
4x10-12x225
3-10-10 wednesday
off
-
3-13-10 Saturday
Wide lat pulldown (WLPD)
7x10-12 100-200
Under hand lat pulldown on a Hammer machine (ULPD)
7x10-12 45-100
Seated cable rows
5x10-12 150-200
Smith Machine overhead press ( I only count the plate weights on a smith )
5x10x50
Monday 6-15-10
DEADLIFTS
2x10x145
2x5x235
3x325
3x415
3x505
3x595
3x645
-
Bench 3-16-10
rotator therapy
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
2x3x315
3x5x365
4x10x225
Triceps pushdowns
3x20x150
-
took thursday off, no squat this week after heavy pulls from monday.
Friday
rotator therapy
wide lat pulldowns
7x10-12x130-200
underhand hammer strength lat pulldown
7x10-12x45-100 each hand
seated smith machine overhead press
7x10x50
take this to the front. my shoulder will not allow me to do free weights overhead, not even 5-10lbs dumbbells.
seated manchine overhead press
5x10
this machine allows the groove to place my hands in line with my ears, so it's not behind the head but still changes the angle from the smith machine.
Straight bar drag curls
4x10x30-40
straight bar curls
3x10x30-40
Triceps cable pushdowns
5x20x125-150
that was it...
-
hey nash what are you doing for your rotator cuff?
-
2.5lbs plates front delt raise, side raise, rear raise, elbow by my side rotate the hand outward (some times laying down on my side and rotating the arm upward), arm held out 90degree from body like i'm signaling a turn and rotating the hand forward and back up. also, still doing all the band work i was shown in physical therapy - static holds with the bands.
-
tuesday night
rotator therapy
bench
3x10xbar
3x10x135
2x10x185
2x5x225
5x275
2x315
1x365
1x405 had a few more lbs left in me, this was a good place to stop. I know the ball park i'm in.
Ok, that felt good. Now the training for june begins.
-
Thursday night SQUATS
rotator therapy
SQUAT
3x5x235
2x5x325
3x415 put belt on from this set on
3x505 added loose knee wraps
3x595
2x3x685
Just a reminder that i'm running a full power meet in November.
U.P.A
FULL METAL MAYHEM 2
This meet is sanctioned by: The United Powerlifting Association
www.upapower.com
NOVEMBER 13TH, 2010
Event location:
Total Fitness Family Center
9801 Anderson Road (hwy#81)
Piedmont, Sc 29673
864-295-3687 (Directions only)
Troy Nash – South Carolina U.P.A State Chair 864-360-7111 or NashTsquat@aol.com
Taking the first 15 registrations for Full power (monolift). We will have 1 flight of squats.
Taking 30 entries for bench only and push/pull.
The cut off for this meet is 45 lifters.
No Saturday morning entries
Entry deadline is November 1st, 2010. Entries must be post marked by November 1st to be exempt from late fee. All entries post marked after Nov 1st must have your $25 late fee included in the money order. No personal checks. In the past the late fee has not been enforced, it will be now.
Weigh-ins held at Total Fitness on Friday 10:00am - 1:00pm. 6:00pm - 9:00pm. Saturday 8:00am - 9:00am. Rules meeting at 9am, lifting starts at 10:00am. Sanctioned by the United Powerlifting Association. You must be a member to participate. You may purchase a membership card with your entry form payment, include it with your money order. Membership is $30 a year for adults and $15 a year for ages 18 and under.
All lifters must wear a one piece lifting suit or wrestling singlet. Knee wraps, wrist wraps & belt are raw. UPA is raw & multi-ply. Online rule book can be found on the UPA website at www.upapower.com
Entry: Mail the entry form and release waiver with your money order (no personal checks) to:
Troy Nash
107 Middleton Place Drive
Piedmont, SC 29673
Spectator fee: $5 adults, they will stamp your hand after you pay.
T-Shirts : $10
The gym will offer food and drinks.
GO TO www.upapower.com to print entry form and release waiver
-
4-12-10 Monday
DEADS
rotator therapy
4x1-5x145
3x1-5x235
2x2x325
2x2x415
2x505
2x595
2x685
4-13-10 Tuesday
BENCH
rotator therapy
(meet they guy i heard about who last week tried to bench 315 because 2wks earlier he saw my Shannon bench 285 for a triple, "if a woman can do it...so can I!" he tore the pec muscle, tendon stayed connected. So I did a little more warmup sets than normaly)
4x10-20xbar
4x10-20x135
10x185
3x5x225
3x275
3x315
3x335
3x3x365
out of time had to go.
4-15-10 Thursday
SQUAT
3X5X235
3X3X325 Added belt here
2X3X415
2X505 added knee wraps here
2X595
will start deadlifting on Sundays over at Kate's gym to give me a little more recovery before bench & squat nights.
-
4-18-10 sunday
deadlift
rotator therapy
3x1-5x135
3x1-5x225
3x1-5x315
4x5x405
alternated between stiff leg & romanian deads today.
4-20-10 tuesday
BENCH
rotator therapy
3x10-20xbar
3x10-20x135
3x5x185
2x5x225
2x3x275
2x3x315
2x3x335
3x3x365
4-22-10 Thursday
SQUAT
rotator therapy (a little bit)
4x5x235
3x3x325 added belt here.
2x3x415
3x505 started wrapping knees from here on.
1x595
1x685
2x1x775
it's been a while since i've been under this much weight. the first set with 775 was very heavy on the descent but popped up with good speed. the second set felt like a good down & up. i will look to do this for a double next time.
-
Good work man..who are you?(if you dont mind me asking)your ridiculously strong you gotta be holding some records...Or at least be close...
-
Good work man..who are you?(if you dont mind me asking)your ridiculously strong you gotta be holding some records...Or at least be close...
I'm Troy Nash. I hold some state, national and world records in the apa-wpa, raw & geared. Also, a 3 time wpa world champion. you can find those records at www.apa-wpa.com look in the 275's weight class. I also hold the second biggest "raw" squat in 308's history of 903lbs, did that at an apf meet last year, (belt, knee wraps out of a monolift). That info can be found at www.powerliftingwatch.co m look on the left side of the screen and click on the record links.
-
I'm Troy Nash. I hold some state, national and world records in the apa-wpa, raw & geared. Also, a 3 time wpa world champion. you can find those records at www.apa-wpa.com look in the 275's weight class. I also hold the second biggest "raw" squat in 308's history of 903lbs, did that at an apf meet last year, (belt, knee wraps out of a monolift). That info can be found at www.powerliftingwatch.co m look on the left side of the screen and click on the record links.
very impressive...wish you the best man keep it goin...
-
since i last posted my training has continued to go well.
On tuesday 5-11-10 I benched 425 with a long pause, felt real good about that especially because I deadlifted 685 for a double on monday 5-10-10. I don't usually have a good bench day after a heavy deadlift day. Last thursday I squatted 785 for a deep single then missed 875 on depth. i will do that 875 squat next thursday (5-20-10) and then see about 925.
the big news is my girls training is going weeellllllllll. she also competes raw and over the last 2 wks has hit these numbers in training:
squat 415 - easy down & up
Benched 315 - a lil'grind for the lockout
deadlifted 405 - for a double
she'll compete raw in the 198's at spf nationals on June 6th. she's been weighing 177-180 but last night when we got to the gym she was 183. I'm gonna feed her well for the next few wks and have her weighing around 185-188 for the meet.
-
You are a strong dude for sure, but that chick is a beast!!! :o
-
You are a strong dude for sure, but that chick is a beast!!! :o
if she can get & keep her body weight over 181lbs she'll be in the 198 weight class. the all-time historical numbers are Squat:404, bench:292, deadlift:479, total: 1140. So, we are looking for her to have the all-time biggest squat, bench & total in the women's raw 198 weight class. The best thing about it is she looks like a bodybuilder. she is not fat at all. She's smokin' hot. i'll have video of her on youtube the week after the meet and will of course post a link here.