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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: nasht5 on July 04, 2006, 07:47:05 PM
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MONDAYS WORKOUT
CARDIO:45MIN - sprinklers at the gym must have a leak, my clothes got soaked? Had water running down my face? Didn't see the leaky sprinkler. :P
Rotator therapy: moderate amount with 2 & 3lbs dumbbells
Deadlifts: conventional / alt grip/ added belt on 495's
1x10x135
3x5x225
3x2x315
3x2x405
2x2x495
3x1x585 had plenty left in the tank, worked on form (sucks)
3x3x495 started running out of gas after these
2x2x495
2x1x495
MACHINE ROW:
2X12X170
2X10X185
1X10X200
1X10X215
3X8X245
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still recovering from shoulder surgery May 19TH.
rotator therapy: moderate amount 2 & 3lbs dumbbells
Cardio: 30min
Bench
did the bar alot
worked up to 10x10x135
did some 135 off a two board
did some 185 off a two board
Dumbbell overhead press
1x10x5
1x10x10
1x10x15
10x10x20
It's gonna be a long road back, but I've walked this route before.
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First Squat day since early May.
Elliptical: 10min (didn't want to over do it)
rotator therapy: moderate amount
Squats sets x reps x weight
3x10x225
3x5x315
3x5x405
3x3x405
Felt good to walk this out. I think I'm gonna walk stuff out till I get back to 635 raw, then I'll add the monolift attachment.
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you're a beast ::) especially on chest, hahahaha, 185 two board!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Ignore "Sarjism", he's just trying to get a reaction out of you..
Some solid lifts there bud, the deads are real strong!
Good luck with the shoulder recovery :)
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I should have stated some information on my first entry.
I tore my right biceps tendon off the bone on July 28, 2005 deadlifting 585lbs, had surgery to repair that August 12, 2005. Since then my squat is up to 830lbs (single ply, no breifs) the deadlift is up to 640lbs (belt, no deadlift suit). I had surgery on May 19, 2006 to remove a 3/4" bone spur in my left shoulder that was making contact with the rotator tendon. I've got a drug free total of 1820.
I've been a member of getbig for about a year or so. I knew when I decided to start posting my training log that there would be some "Keyboard Warriors" attacking me, Especially now while my numbers are low.
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I should have stated some information on my first entry.
I tore my right biceps tendon off the bone on July 28, 2005 deadlifting 585lbs, had surgery to repair that August 12, 2005. Since then my squat is up to 830lbs (single ply, no breifs) the deadlift is up to 640lbs (belt, no deadlift suit). I had surgery on May 19, 2006 to remove a 3/4" bone spur in my left shoulder that was making contact with the rotator tendon. I've got a drug free total of 1820.
I've been a member of getbig for about a year or so. I knew when I decided to start posting my training log that there would be some "Keyboard Warriors" attacking me, Especially now while my numbers are low.
hahahaha, ok NashT, use that anger and you'll break the 200lb. barrier in the bench press, what a MONSTER!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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hahahaha, ok NashT, use that anger and you'll break the 200lb. barrier in the bench press, what a MONSTER!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
This coming from a guy who had to take steroids to bench 370 lb. ::)
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MONDAY MONDAY DEADLIFT MONDAY
rotator therapy: moderate amount
DEADLIFT
2x10x135 sumo / hook grip
2xx5x225
2x3x315
2x1x315 conv / alt grip / belt
3x1x405
2x1x495
2x1x585
1x1x605
cable row: 10x10-6x150-200
lat pulldown: 10x10x120-150
dumbbell preacher con curls: 5x10x25 (ea.arm)
standing calves: 10x20xbwt
seated calves: 10x10x100
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impressive deadlifts, what weight class do you lift in?
8)
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275 weight class. Not that impressive anymore is it?
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rotator therapy: A LOT
Bench
10x10x135
shoulder felt better tonight. I saw my surgeon and Physical therapist yesterday and they both said I should be a poster boy for rehab. I'm so far ahead of schedule.
dumbbell overhead press
2x10x15
2x10x20
10x10x25
triceps pushdowns
6x20-10x150
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Unusual day today...
CARDIO CARDIO THURSDAY CARDIO!!
Tire drag:45min around the soccer feild
elliptical: 20min
standing calve raise:10x10xbwt
seated calve raise:10x10x100
Not a cloud in the sky but for some reason I got soaked? ???
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FRIDAY NIGHT SQUATS
ELLIPTICAL:10MIN
ROTATOR THERAPY: MODERATE AMOUNT
SQUAT
3X10X225
3X5X315
3X5X405
3X5X495 add 2.5m wraps & belt
1X585 cut this a little high 2" or so?
knee feels good, I'll see how it feels tomorrow.
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MONDAY NIGHT DEADLIFT...RISE OF THE MACHINE.
Exercise bike: 10min
rotator therapy: moderate amount
DEADLIFT:
3X5X135
3X5X225
3X3X315
2X1X405
6X3X500 add belt on these
2X1X500
MACHINE ROW:
2X10X170
2X10X200
2X8X230
5X6X255
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BIG BENCH WEDNESDAY
ELLIPTICAL:10MIN
ROTATOR THERAPY: A BUNCH
BENCH
2X15XBAR
3X10X135
1X3X185
1X3X205
1X3X225
1X275
1X295
1X315 2 months post op ;D
8X10X135
DUMBBELL OVERHEAD PRESS
6X15X20
6X12X25
ONE ARM OVERHEAD TRICEPS EXT.
4X10X15
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FRIDAY NIGHT SQUATS squats s q u a t s...squats.....(echo)
SQUATS
3X5X225
3X5X315
3X5X405
2X5X500 added knee wraps here
6X3X500 added belt here
DEADLIFT - belt & chalk
warm up blah blah
1x642PR
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SUNDAY SWEATY SUNDAY
ROTATOR THERAPY: A LOT
3 WAY SHOULDER RAISE: 4X10X8 ea.way
OVERHEAD DUMBBELL PRESS
4X15X20
4X15X25
3X10X30
6X10-15X35 Still trying to findout how much the shoulder can handle. In the future I'll do less sets and get to this weight quicker.
TIRE DRAG: 30MIN
ELLIPTICAL: 20MIN
I AM TOTALLY SOAKED!
COUPLE SETS BARBBELL CURLS
COUPLE SETS PREACHER DUMBBELL CURLS
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MONDAY DEADS
ROTATOR THERAPY: A LOT
DEADS: NO BELT ALL CONV
3X5X225
2X3X315
5X3X405
MACH ROW: 3X10X200
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BENCH WEDNESDAY
rotator therapy: a lot
bench
warmup
add Inzer single ply denim
315
345
375
405
decided to stop here. First time back in shirt since JUNE of last year.
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Just found out my 830lbs squat is #42 in the PLUSA top 275'S 100!!
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FRIDAY NIGHT SQUAT NIGHT
SQUAT
3X5X225
2X3X315
2X5X405
2X2X495
1X585
1X675
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rotator therapy: a lot
BENCH sets x reps x weight
2x20x bar
3x10x135
1x5x185
1x5x205
1x5x225
1x275
1x295
1x3x315 Post surgery PR
4x5-10x315 off a 3 board
3x10x225 off a 2 board
3x10x135 close grip
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blah blah blah
DEADLIFTED 655LBS TODAY: Belt / shorts / T-shirt / slippers only.
Tried 675 twice but it fought back and got away. :'(
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GOT THE 675LBS DEADLIFT TONIGHT, IT'S A NEW PR ;D
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The squats and deadlifts are insane. You're probably the strongest drug-free lifter on getbig. What's the most you've benched without equipment?
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i agree with brian...
very impressive numbers...
8)
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TUESDAY NIGHT BENCH
Rotator therapy: a lot
BENCH: sets x reps x weight
3x10xbar
3x10x135
3x5x185
3x5x205
3x5x225
3x3x275
3x3x305
5x3x315 PR
2x2x315
3x1x315
3x5x225
3x10x135 Close grip
Tricep pushdowns: 4x10x150
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The squats and deadlifts are insane. You're probably the strongest drug-free lifter on getbig. What's the most you've benched without equipment?
Last July I hit 385, then a few days later I tore my right bicep tendon off the bone. My bench has sucked since I got out of high school. It'll never be great RAW, thank GOD for bench shirts.
I am by FAR - N O T - the strongest drug free lifter on getbig. It just looks that way because I'm the only one who post their training log. ;)
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Last July I hit 385, then a few days later I tore my right bicep tendon off the bone. My bench has sucked since I got out of high school. It'll never be great RAW, thank GOD for bench shirts.
I am by FAR - N O T - the strongest drug free lifter on getbig. It just looks that way because I'm the only one who post their training log. ;)
Very strong.
Your training volume is a bit similar to Sider's.
Ever considered trying to cut down on sets (especially on the lighter sets)?
YIP
Zack
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I will cut down on the warmup sets middle of next month, then do more triples / doubles and boards. I've got a FULL POWER MEET on October 28TH. The high volume for now is to get over surgery (May) and get the muscle groups ready to strain out singles.
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Good luck with the meet, lifts are looking good
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5x3x315 PR
2x2x315
3x1x315
Why 10 sets with 315?
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I wanted to do a bunch of sets of triples and more weight would have been only doubles or singles at this stage in my recovery.
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Squat night
3x5x225 started with belt right off the bat.
3x5x315
2x3x405
1x495 started wrapping knees here, always do.
1x585 Added suit on this
1x675
1x765
1x815
1x835 PR ;D
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MONDAY NIGHT - NO DEADLIFTS THIS WEEK - spinal erectors still sore from last week.
Lat pulldown: 10x10x135
Machine row: 10x10-6x185-245
TUESDAY NIGHT BENCH - cut down on volume, biceps tendon has been sore since last week
Rotator therapy: a lot
BENCH
3X10XBAR
3X10X135
3X10X185
3X10X225
3X5X275
1X295
5X1X315
2X10X225
Tendon held up very well tonight. Maybe use single ply denim next week.
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Rotator therapy: a bunch
Shoulder therapy & range of motion: a bunch
Triceps cable pushdowns: a bunch
Tomorrow I squat H E A V Y :-*
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THURSDAY NIGHT SQUATS
SQUAT
3X5X225
2X5X315
2X5X405
2X2X495
1X585 added suit on this
1X675
1X765
1X835
1X857.5 pr
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You just maxed your squat a week ago.
How is your schedule laid out? (from week to week with top sets/reps only).
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It was not a true max on the 835 or 857. I stopped at 835 because I was in a new suit and had hit a PR. I stopped at 857.5 after it was the easiest lift of the night. It felt like there was another 50-75lbs+ left in the tank. When I truely maxout the warmup sets will be less and I will go till failure.
If you want a better understanding of my training go to: www.apa-wpa.com look under training logs: EPOCH-NASHT5 PREDATOR, NASHT5 TRAINING LOG & EYE OF THE TIGER...EYE OF THE TIGER. I bench one day a week, squat one day a week and deadlift one day a week. sometimes throw in a back day.
Tonight I benched with Mark Pritchard (APA submaster record holder), Bart Kelly(Bench America class winner) & Brad Kelly( 2nd best all time bench in the 242's with 772.5lbs). I learned alot from them on my Denim shirt tonight. So much infact that I benched a new Pr of 455lbs with plenty of push left in me. Only the second time in the shirt.
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DEADLIFT DAY
Warmup
4x3x500
1x5x500
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BENCH DAY TODAY
RAW MAX 385LBS
SHIRTED PR 475LBS
Not really a max today due to the fact we did:
4x1x445 3" from touching - but it was planned that way
4x1x475 3" from touching - but it was planned that way
Then did
1x475 touch and go.
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DEADLIFT TODAY
DEADLIFT
3X5X135
3X3X225
3X1X315
2X1X405
2X1X495
2X1X585
0X675
0X675
0X675
0X675
1X3X500
Sometimes you slay the beast...sometimes the beast slays you.
Record vs 675lbs = 1-6 >:(The BATTLE LINE has been drawn
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THURSDAY NIGHT SQUATS
SQUATS
3X10X235
3X5X325
2X5X415
1X3X505
1X595 ADD SUIT
1X685
1X775
1X865 PR - Stopped here, weight got heavy
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DEADLIFT / BENCH NIGHT
DEADS
WARMUP - BLAH BLAH
3X0X685 JUST BELOW KNEES
10X3X530LBS
BENCH
WARMUP - BLAH BLAH
5 BOARDS
5X5X405
2X5X425
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THURSDAY NIGHT SQUATS
SQUATS
3X5X235
3X5X325
2X3X415
2X1X505
1X595
1X685
1X775
1X865
1X897.5 CUT IT 1-2" HIGH
FRIDAY NIGHT BENCH NIGHT
BENCH
3X20XBAR
3X10X135
2X5X185
1X5X205
1X5X225
1X275
1X305
1X315
1X335
1X365
6X3X315
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TUESDAY NIGHT WORKOUT BUFFET
SQUATS - NO SUIT TONIGHT
3X5X235
3X5X325
2X3X415
2X1X505
1X597.5
DEADS
2X2X145
2X2X235
2X2X325
2X1X415
2X1X505
1X597.5
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THE COUNTDOWN BEGINS FOR OCT 28TH
DEADLIFT DAY
WARMUP BLAH BLAH
3X2X587.5
5X3-5X500
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BENCH DAY
3X20XBAR
3X10X135
1X5X185
1X5X205
3X5X225
1X5X275
1X3X295
3X3X315
1X365
3X3X315
5X3X335
3X3X315
1X10X225
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I've been sick for the last two weeks and have not trained. The APA had a MEET in my back yard today so I went to play
SQUATS
sq1-775 miss - depth (they say)
sq2-775
sq3-840
BENCH
bp1-405-easy
bp2- 455-easy
bp3- 475 -easy
DEADLIFT
dl1-585
dl2-675-easy# I couldn't believe how easy it came up, and fast on the video.
dl3-700 * miss -forward lean (it was tooooo heavy).
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NEXT MEET IS DECEMBER 2ND IN TN - APA HOLIDAY CLASSIC.
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Goals for the MEET
submaster 275 weight class
SQ 920+
BP 500
DL 700+
I'll post results when I get back.
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The APA HOLIDAY CLASSIC VII was Saturday Dec 2ND. I just arrived back last night / this morning at 0 dark thirty some time in the wee hours of the AM.
Squat
765
855
925
955 - MISS, not deep enough, not strong enough to take it deeper...yet.
bench
405
455
475
500
Deadlift
585
675
700 miss, right hand lost grip just above the knee's
702 miss, left hand lost grip INCHES! ONLY INCHES FROM LOCKOUT!!
TOTAL 2100
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You overreached your goals. Keep at it mate.
YIP
Zack
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awesome numbers...good work!
8)
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video of the 925sqt, 500bp, 675dl. what is not shown is the failed 955sqt and failed 700 dl attempt & 702dl attempt. Still total 2100, very happy with that.
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video of the 925sqt, 500bp, 675dl. what is not shown is the failed 955sqt and failed 700 dl attempt & 702dl attempt. Still total 2100, very happy with that.
The squat looked high, but I'm no expert of the APA rules so... The benchpress was very easy, looks like you got 600 lbs anytime. Deadlift looked like at least 690 or so.
Bringing down the barbell faster will put you above 600 lbs in no time in the benchpress.
All in all, awesome clip mang. 8)
Congrats.
YIP
Zack
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Awesome video...that deadlift looked really easy!
8)
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Great total! You make it look too easy.
Keep up the good work!