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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: nasht5 on December 29, 2007, 01:32:37 PM
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As dreamers we believe that tomorrow brings a bright future, a new day. But, for some, there may be no tomorrow. For them, there is only today.
The power of NOW, it is a force greater than the promise of tomorrow. NOW we can achieve, create, become. NOW is the only moment we can seize. For these dreamers a POWERLIFTING MEET is a paradox, an opportunity for great joys or greater sorrows, a chance to gain so much, or yet loose so much more as well.
Nash is statistically one of the best lifters of our day. This year is the chance to enhance the phenomenon, … or… be betrayed by his own mortal limitations. He has always had to prove himself. This year could be the most important year in his powerlifting life, to prove himself no more.
In full metal mayhem, Nash wants to prove to the world that although metal maybe stronger than flesh, it is not more powerful than spirit. This year, this Fearless daredevil will sacrifice body and soul at the risk of making…..or ending careers.
Nash has the records and the titles, but what he posses - others desire. Deep down these venerable warriors cling to their fleeting dreams of their youths. Clamoring to bask in the spotlight of the championship for which he holds. This is a world where men rise and become legends, or fall meekly into the dull grey mist of obscurity. Any given MEET can bring supreme jubilation of immortality, or absolute despair of failure. Any MEET can see the dream realized, or the dream forever unfulfilled due to permanent injury.
To pursue such a dream, one only has to be…..FEARLESS.
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if you're not the least bit scared of the weight you're about to move... you're not using enough weight...
fearless is right.
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You dont want to meet nash in a dark alley. :-\
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Squatted on Thursday and Sunday. First time since Nov 3rd.
squats - each day
5x5x225
5x10x225
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Squatted on Thursday and Sunday. First time since Nov 3rd.
squats - each day
5x5x225
5x10x225
Keep it up, bro! Cant wait to see the numbers when you heal up!
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Took forever to warmup tonight, I'm going through that sore as hell stage while I get my fat ass back into the gym.
SQUAT
8x5x225
5x10x225
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Squat at Kate's gym
no belt, walked out
5x5x225
3x10x225
2x5x315
2x5x405
_________________
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if you're not the least bit scared of the weight you're about to move... you're not using enough weight...
somebody should put that on a tee shirt !
;)
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somebody should put that on a tee shirt !
;)
I agree.
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It would make a good t shirt but it is not accurate. One should have some healthy respect for the weight about to be moved, but if you fear it - "it" has already beaten you.
To be fearless is to acknowledge that the weight could snap your knee or crack your forearm in two, but you proceed with the attempt. You proceed because the only obstacles between you and your goal is that bar loaded with weight and your nerve. To be fearless is to have the attitude that: "to beat me, your gonna have to kill me."
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I have an appointment with my Doctor tomorrow, at which time i will ask him if it's ok to do what i did today.
BENCH
5x30x THE F'N BAR
HOLD ON....I WASN'T DONE YET
3X20X95 WOOOOOOOOOOOOooooooooooo ooo
Don't go away yet......
3x20x135
1x5x185 POST SURGERY PR 2008 PR
shhhh......(don't tell my wife about this)
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Recovering fast, eh? Good job, keep it light.
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Recovering fast, eh? Good job, keep it light.
Not really, just doing to much to soon said the doctor. I have got permission from the Doc today to do some lite pushing movements. Although, he did explain that i needed to keep that lite, the more weight i move the higher the risk for re-injury. He does not want me to do any pulling movements this month. I can start doing some curls, he asked me not to go over 10lbs for another month.
Doc also explained that on March 1st i can start training heavy but that it would not be until May that i would be totally healed 100%. That puts me at around late July or August as the earliest I could be ready to compete.
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Monday
rotator therapy 2lbs
Bench
3x20xbar
5x10x135
5x20x135
Tuesday
rotator therapy 2lbs
3 way shoulder raise 5x20x15
Triceps cable pushdowns 5x20
10lbs Dumbbell curls 5x10x10
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Rotator therapy: a lot
Wide grip LPD
10x10
V handle LPD
6x10
Clean & Press
10x50x ez curl bar
Hammer curl
4x10x20
Alt dumbbell curl
4x10x15
Left biceps is weak but the tendon connection feels good, it never got sore there at all.
I read the 500lbs deadlift challenge has only 1 lift so far......wish I was healthy.
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BENCH
rotator therapy: a lot
bench
3x20xbar
4x20x135
5x10x185
2x3x225 POST SURGERY PR
2x20x135
3 way dumbbell raise
5x10
Alt hammer curls
4x10x20
Triceps pushdowns
6x10
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Sore hip and knee on Sunday, decided to rest and not squat.
MONDAY - BENCH
rotator therapy: a lot
BENCH
3x20xbar
3x20x135
2x10x185 (I think, it could have been sets of 5)
3x10x225
1x275 POST SURGERY SINGLE PR - plenty more where that came from, just taking it slow.
3x10x225
Close grip bench
3x8x185
3 way dumbbell raise
3x10x15
I'll start adding to the routine weekly, depending on the biceps progression.
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hey big nash...
was it just a bicep tear you had? or did you have more injuries? I can't remember if you tore your quad or not at nationals.
Good to see you not giving up and brining it back.
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It was just the bottom left biceps tendon. I will bring it back, slowly. The deadlift will be added in March.
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BENCH
3x20xbar
3x20x135
2x10x185
A bunch of sets of 5-10 with 225
Incline
4x10x135
it's been about 4 years since i've worked incline with a barbell. My shoulders have prevented me doing them. With this time off it's seems the inflammation in my shoulders has subsided. Although it was fun i will go back to using dumbbells in the future.
Side lateral dumbbell raises
4x10x15
Triceps pushdowns
4x10x moderate weight
Felt real good during tonights session.
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Squats
3x5x225
3x5x315
5x3x405
Hip felt good, we ice'd the knee after the last set for 15min then went out to eat. It still feels fine.
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BENCH
3x20xbar
3x20x135
3x5x185
10x5x225
Side & rear dumbbell raise
6x10 each way
Triceps cable pushdowns
4x10
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Rotator therapy: alot
Wide grip LPD
10x10x100
V handle LPD
10x10x100
Hammer curls
bunch of sets with 15's & 20's
Concentration curls
bunch of sets with 10's, 15's & 20's
Shrugs
3x12x65 just testing the left biceps and getting a feel for the hook grip
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Bench
rotator therapy: alot
3x20xbar
3x20x135
3x20x185
2x15x225
Overhead press
4x10xbar
Triceps cable pushdowns
5x10
I had my last appointment with the Doc today. He gave me the green light to do what ever i wanted to do and said i was healed. i asked "what about march 1st? he said that was just a date to keep me from doing to much - to soon. He's sneaky.
_________________
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Bench
rotator therapy: Hell of a lot.
3x20xbar
4x20x135
2x5x185
2x5x225
2x5x245
2x5x265
2x3x275 2 set and triple PR-first set was wobbley, second set was true.
Triceps pushdown
4x10
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Rotator therapy: good bit
wide grip LPD
10X10
CHINUP UNDERHAND LPD
10X10
V HANDLE LPD
10X10
Did them like a giant super set all though I did take some time between sets (was training others). did go up 20lbs on all sets this week.
Straight arm pulldowns
8x10
I read about the different angles Wade Johnson hits on face pulls, I'll work those in next week.
Every thing was lite, just trying to get back in the swing of things.
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Rotator therapy: good bit
bench ( I go by sets x reps x weight)
3x20xbar
4x20x135 WOW - this felt Grrrrreat!
3x5x185
5x5x225 paused every rep on all sets
Not all lat pulldown cable machines are the same when it comes to how much weight is heavy. The weight i'm doing right now is not alot and it ain't heavy. What is allowing me to though is to use correct form and focus on the target muscle doing the work.
Wide grip LPD
2X10x120
V handle LPD
2X10x120
Wide grip LPD
2x10x120
V handle LPD
2X10x120
Incline w/barbell
5x10x135
Machine shrugs
4x10x lite weight 200lbs
3 way shoulder raises (front, side, rear)
3x10x15lbs each way with lite weight
Alt. dumbbell curls
4x10
_________________
Strength is a matter of the made-up mind.
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Did DEADLIFTS this past sunday, started using the hook grip. Worked up to to 1x5x405.
MONDAY NIGHT
I just went where the lift took me.
BENCH * I wore my Karen's black 50/50 shirt tonight
3x20xbar
3x10x135
2x5x185
2x5x225
2x3x275
1x315 post surgery PR
1x335 post surgery PR
1x365 post surgery PR
1x405 post surgery PR
Didn't want to push it, decided to stop here.
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Comin back STRONG!
What kind of shirt is that? A light shirt for practice or what?
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HOLY HELL COMING UP FAST!
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Comin back STRONG!
What kind of shirt is that? A light shirt for practice or what?
HAHA, It's just a regular 50% cotton, 50% polyester pre shrunk T-shirt with Karen Kline's logo on it. She makes denim bench shirts.
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HAHA, It's just a regular 50% cotton, 50% polyester pre shrunk T-shirt with Karen Kline's logo on it. She makes denim bench shirts.
Hahaha! Why even mention? ;D
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I mention it just to see who's paying attention, and for some of us it's an inside joke. Now your an insider.
Rotator Therapy: good bit
SUPERSET - did 2 of one then 2 of the other back and forth 'till all done.
Wide LPD 10X10X120-150
V handle LPD 10X10X120-150
_________________
Strength is a matter of the made-up mind.
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LOL@ Karen's black 50/50.
So you think the cotton gives you stopping power and the pop comes from the polyester? ;D
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LOL@ Karen's black 50/50.
So you think the cotton gives you stopping power and the pop comes from the polyester? ;D
Just ordered one in XS! Hope it keeps me in the groove! ;D
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LOL
Good to see the come back nash. You gonna be at the upa in april? I'm thinking about lifting, but don't want to get my feelings hurt! haha
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LOL
Good to see the come back nash. You gonna be at the upa in april? I'm thinking about lifting, but don't want to get my feelings hurt! haha
Your the guy who came with his family to the APA MEET in greenville, right? I'll be at the UPA April MEET as the announcer. I've got two lifters in it. Stop by and say hi.
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rotator therapy: good bit
bench
3x20xbar
3x20x135
3x5x185
incline
4x10x135
superset
2 of one then 2 of the other back and forth till all done.
wide grip LPD / V handle LPD
8x10x150 / 8x10x150
3 way dumbbell lateral raise
3x10x20 each way
barbell curl
5x10xbar
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got a wild hair up my butt today and decided to go to a different gym and play.
rotator therapy: 5lbs dumbbells, little bit
SQUAT - walked out all sets - this was a little fun.
4x5x225
3x5x315
2x5x405
1x3x405
the pencil neck geeks just stood and stared wide eyed , as if this was a lot of weight, haha, if they only knew what real weight was.
DEADLIFTS - Hook grip
2x3x225
3x5x315
2x1x315
2x5x315
I don't think anyone has ever done deads at this place before.
Shrugs
2x10x225
Alt. dumbbell curls standing
3x10x20
Hammer curls
3x10x30
Triceps cable pushdowns
5x10
And the shocker of it all....
Elliptical cardio machine
20 MINUTES!!!!! poured sweat baby, i'm lookin' sexy again! errr, soon.....one day? oh WHAT EVER!
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If you go over 3 plates on squat and deads, in most gyms, people are amazed. Oh and more than 2 plates on bench is unbelievable! ;D
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This place had "personal trainers", only one looked like they were in shape. I did see some BB in there but they had no legs or backs, just good chests and arms. When I'm back to full strength i'm gonna go back and put on a show of HEAVY LIFTING.
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rotator therapy: little bit
BENCH
2x20xbar
2x10x135
2x5x185
5x225
3x275
1x315
1x365
5x2x385
1x385
Seated wide grip rows to the chest
face pulls
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rotator therapy: good bit
alt dumbbell curls
5x10x20-30
curl bar inside/outside grip
10x10x20-50
triceps cable pushdowns
10x10x60-80
3 way shoulder raise
4x10x15 each direction
bodyweight down to 260
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Rotator Therapy: good bit with 2.5lbs plates (always)
BENCH
3x20xbar
5x20x135
3 way dumbbell raises
4x10x15
Triceps cable pushdowns
5x10
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rotator therapy: little bit to get loose
SUPER SET
Wide grip LPD / V handle LPD
6x12 moderate weight
6x6 heavy weight
DUMBBELL concentration preacher curls
bunch of sets with 15-20-25-30
grip holds with hex head dumbbells
25-30-35lbs held them until they slide out.
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How lofty are your dreams?
What are you willing to sacrifice in pursuit of destiny?
How hard are you willing to train?
How much time will you devote to bringing up your weak points?
How deep will you dig into your soul to find what you are made of?
Do you even want to know the answers?
The timeless battle rages.
One not of just flesh and blood
But of spirit and physicality’s
For we do not lift against just flesh and blood
But against the Noble
Against principalities
The fallen
Against powers of forged steel
Gravity
The voices in your head
And in this thread
Against the rulers of the darkness of this age
Victory too shall go
To those willing to sacrifice
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I have extremely lofty goals.
I am willing to sacrifice almost anything to achieve them.
Expect to hear good things from me this year!
DETERMINATION.
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Deads - conv / hook grip
3x3x135
2x3x225
2x1x315
2x1x405
2x0x495 weight came off the floor fast just lost the hook grip
2x1x495 weight no problem - hook was, practice, practice....
0x585 lost grip. it's so damn painful, afraid i'm gonna lose a thumb. I'll keep working on it, gonna practice a couple times a week like one article suggested.
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Deads - conv / hook grip
3x3x135
2x3x225
2x1x315
2x1x405
2x0x495 weight came off the floor fast just lost the hook grip
2x1x495 weight no problem - hook was, practice, practice....
0x585 lost grip. it's so damn painful, afraid i'm gonna lose a thumb. I'll keep working on it, gonna practice a couple times a week like one article suggested.
Hook Grip Rules!
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I've only lost some skin so far, no blood yet.
Rotator therapy: good bit 5 different excercises 3x20 each
SUPERSET
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Wide grip LPD
3x12x moderate
7x6x heavy
V handle LPD
3x12x moderate
7x6x heavy
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T bar row
4x10x150
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Curl bar
inside grip 6x8
outside girp 6x8
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Standing alt. curl
10x10x(2)15-(2)20-(2)25-(4)30's
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Hammer curls
6x10x(2)25-(4)30's
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Hex head dumbbell finger holds
20-25-30's 2 sets with each weight for as long as I could hold'em
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Rotator therapy: none
BENCH
3x20x bar
3x20x135
3x5x185
10x5x225
3 way lat. raises
3x10x15 each way
Face pulls
3x6x heavy
Seated cable rows
3x6xheavy
Triceps pushdowns
6x10
Close grip bench
3x20x135
Quick, lite fast pace workout. body weight bouncing between 260-265lbs. Hips, knees and ankles feel better, will start squatting soon.
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Clean and press
5x12xbar
BENCH
3x20xbar
3x20x135
2x10x225
1x3x275
1x315
1x3x315
5x10x225
Side dumbbell raise
3x15x15
triceps cable pushdowns
4x10x moderate weight
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Clean & Press
10x10xbar
various biceps curls, working on the guns. Their getting close to 20" again.
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Deadlifts at Kate's gym
rotator therapy: a 'lil
Conv with hook grip
2x5x135
2x3x225
2x3x315
2x1x405
2x2x405
2x1x495
1x3x495 3 rep hook grip PR
2x1x495
Did better dealing with the PAIN today of the hook grip....only cried a little
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rotator therapy: some
3x20xbar
3x20x135
3x5x185
5x10x225
No time for more, had to run and take care of a problem...quick.
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EVERYONE NEEDS TO GET THEIR ASS KICKED SOMETIME, EVERYONE NEEDS TO BE QUESTIONED ABOUT THEIR COMMENTMENT WHEN IT NEEDS TO BE QUESTIONED.
Today was my turn. My "friend" HALFTON called me and asked what was so important that i had to cut out on my training last night. I told him and then he told me "THAT AIN'T NOOOOO REASON TO SKIP OUT!, YOUR TRAINING IS GOING TO SUCK, KEEP IT UP AND IN SIX MONTHS YOUR NUMBERS ARE GOING TO SUCK WORSE THAN THEY DO NOW".
Well, he was and is RIGHT. So, FTW, My mind is back on track. Thank you HALFTON for calling me out.
ROTATOR THERAPY: 3x20 of all 5 exercises
SUPER SET wide grip LPD & V handle LPD
3x10x100 each
10x6x200 each
T bar rows
10x6x200
Alt. dumbbell curls
4x10x30
Hammer curls
4x10x30
Grip work
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Halfton=very wise.
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NASH-
I KNOW WHAT YOUR GOALS FOR THIS YEAR ARE AND I KNOW THAT TO GET TO WHERE YOU WANT YOU HAVE TO BE FOCUSED. I AM GLAD THAT I CAN HELP IN SOME SMALL WAY...THATS WHAT IM HERE FOR.
ANDY aka DREWSDAD aka HALFTON
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Rotator therapy; some
BENCH
3x20xbar
3x20x135
3x5x185
2x5x225
1x3x275
3x1x315
4x10x225
10x235
10x245
3x5x275
GREAT NIGHT IN THE GYM I felt great and Shannon "gymfreak" was a freak tonight!
Oh, I cut and pasted this over here to getbig, Shannon is a chick I'm training. She's in the 165's for an upcoming UPA MEET and she benched 260lbs tonight. She deadlifted 355lbs for a double earlier this week. Were taking it easy on her squat but she still has done 350...all her lifts are RAW.
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Streep throat hit me over the weekend. I didn't train this week till tonight, just did a little to feel better.
rotator therapy: some to loosen up
bench
2x20xbar
1x20x95
2x20x135
1x20x155
1x20x170
1x10x185
1x10x205
2x10x225
1x10x245
1x5x255
2x5x265
triceps cable pushdowns
5x10
biceps alt standing dumbbell curls
5x10x30
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DEADS
sumo / hook grip
3x5x135
3x5x225
3x3x315
conv / hook grip
6x3x315
Stand on a 45 plate
3x3x315
5x5x225
V handle LPD
10x10-6x100-180
Shruggs w/hook grip
6x10x225
Hammer curls
3x10x30
Alt. dumbbell curls
3x10x30
Con. curls
4x10x25
Grip work
30lbs hex head dumbbell hold
forearms
3x20xbar
Tonight felt GREAT, I loved the volume, I LOVE LIFTING WEIGHTS.
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Rotator Therapy: moderate amount
BENCH
3x20xbar
3x20x135
3x10x185
10x10x225
The gym was empty tonight no one else in the gym tonight at all.
GIANT SETS
Triceps cable pushdowns 5x10
Dumbbell overhead press 5x10
Alt. dumbbell curls 5x10
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Tonight felt GREAT, I loved the volume, I LOVE LIFTING WEIGHTS.
:)
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SQUAT
belt / knee wraps / poor mans's monolift rack attachment
3x5x225
3x5x315
3x5x405
2x495
1x585
I LOVE TO SQUAT
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You come back and hit 585 like its nothin! DAMN!
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it was a lil scarry to unrack. I finally FEEL like squatting again. I feel like i'm ready to start TRAINING not just working out.
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the DEAD is rising...
ALL hook grip
3x2x135 sumo
2x3x225
2x1x315
2x1x405
1x495 add belt on this
1x585 POST SURGERY PR / HOOK PR! pretty good speed
0x2x635 1st attempt was heavy and lost grip about 3" off floor, 2nd attempt was not as heavy but lost grip just below knees
No pain in the thumbs this week like in the past, I must be doing a better job of mentally accepting the pain and moving beyond it.
_________________
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Man when you come back you dont mess around!!!
I HATE hook grip! I feel like Im going to dislocate my thumbs. Its not the pain so much as the unknown.
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Rotator therapy: warmup
Wide grip LPD
2x10x100
2x10x120
2x10x140
2x10x160
2x10x120
Barbell curls
2x20xbar
Concentration curls
3x10x25
Standing alt. dumbbell curls
3x10x30
hammer curls
2x10x30
Rev. grip forearm curls
2x10x50
Grip work
HEX head dumbbell holds
Ez curl forearm curls
3x10
The workout was non stop. The guys next to the gym were burning stuff in a drum out in their parking lot and the fumes/smoke were blowing toward the gym, which stunk the dump BAAAAAD. I had to go, started feeling like puking...feel somewhat better now.
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gym smelled better today...
rotator therapy: lil' bit
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
5x1x315
4x20x135
Upright rows
3x10xbar
overhead press w/ barbell
3x10xbar
Spent a good bit of time joking and laughing tonight. The gym is a fun to place to be.
_________________
There are those who Know, and Know they Know. There are those who Don't Know, and they Know they Don't Know. And then there are those who Don't Know, but they Don't Know that they Don't Know.
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SQUAT
3X5X225
3X5X315
2X5X405 added belt here
1X3X495 wrap knees on these
1X3X585 OOOOHHHHHH, WHAT A RUSH!
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585x3?!?! :o
Will you teach me your ways? :D
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The chick I train had a MEET on Saturday, Shannon did GREAT!
She competed RAW / with belt, Knee wraps, wrist wraps / MONOLIFT
She weighed in at 157lbs
This MEET was in Kilo's. I'm not sure of exact weight on attempts
SQUAT 3 for 4
1st - 281?
2nd - 315?
3rd - 336 I'm sure about this weight
4 - 352 missed, lost her balance on the way up, forward lean.
BENCH 4 for 4
1st - 225'ish I think?
2nd - 250'ish
3- 262.5 pretty sure about this
4 - 275.5 I'm sure about this weight - BEAUTIFUL STROKE 15.5lbs PR
DEADLIFT 3 for 4
1st - 319?
2nd - 354'ish
3rd- 385.2 Nice lift 10.2lbs PR
4th - 407.5 missed, Shannon said, "Nailed to the platform".
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The chick I train had a MEET on Saturday, Shannon did GREAT!
She competed RAW / with belt, Knee wraps, wrist wraps / MONOLIFT
She weighed in at 157lbs
This MEET was in Kilo's. I'm not sure of exact weight on attempts
SQUAT 3 for 4
1st - 281?
2nd - 315?
3rd - 336 I'm sure about this weight
4 - 352 missed, lost her balance on the way up, forward lean.
BENCH 4 for 4
1st - 225'ish I think?
2nd - 250'ish
3- 262.5 pretty sure about this
4 - 275.5 I'm sure about this weight - BEAUTIFUL STROKE 15.5lbs PR
DEADLIFT 3 for 4
1st - 319?
2nd - 354'ish
3rd- 385.2 Nice lift 10.2lbs PR
4th - 407.5 missed, Shannon said, "Nailed to the platform".
:o WOW :o
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Wow is right, She kicked ass.
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SQUATS
3x5x225
3x5x315 added belt here
2x3x405
1x495 wrapped knees with 2.5M
2x3x585 Felt heavy down on all reps but felt light up on all reps
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nice work T... keep bringing it back bro..
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Gotta keep keepin' on, and that's the wicked truth!
Deads today
Hook grip / no belt / conventional
2x3x225
2x3x315
1x3x405
1x495
1x585
1x600 PR! this year
Finally had the grip even in both hands and the bar did not roll or twist on my thumps during the lift.
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Rotator therapy: moderate amount
WIDE GRIP LAT PULL DOWNS
3x12
7x6-8
V HANDLE LAT PULL DOWNS
3x12
7x6-8
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Bench last night
3x20xbar
3x10x135
3x10x185 wider grip than usual on all sets from here and below
3x10x225
1x3x275
1x315
3x10x225
3x20x135
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SQUATS are what KINGS are made of...
SQUAT
3x5x225
3x5x315
2x5x405 added belt on these
1x3x495 added loose knee wraps here 2.5M
4x3x585 a lil' tighter knee wrap here 2.5M
SWEATED LIKE A RAIN FOREST TONIGHT, the gym is a dump, but THANK GOD - I LOVE IT!!!! Drank a bunch of water and poweraid tonight. Clothes were soaked.
The squat is feelin' good YO. THE POWER OF NOW HAS BEGUN.
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I should probably know this from reading ur posts, but y all the rotator therapy, i mean what injury ahve u had?
Oh, and awesome lifting mate!!
davie
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y all the rotator therapy,
davie
I'm 38y/o, I do rotator therapy before EVERY workout. Over the years i've seen my fair share of physical therapist. The short story of the long story is this: Your only as strong as your weakest link. You are not working the rotator muscles with weight over 3lbs, your working the larger muscle heads of the deltoids. The first line of defense from keeping your arms from popping out like a Ken doll is the smaller muscles that hold the shoulder in joint. 1-3lbs is all anyone needs to hit the rotator muscles. I've had 3 and have talked to six different physical therapist over the past 8 years who all agree. Two of which worked with the Clemson Tigers football programm in the ACC of the NCAA.
I did have a bone spur removed from my left shoulder in 2006 and it looks like I need one removed from the right shoulder sometime. I'm gonna try and wait till after October of this year to do that.
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I'm 38y/o, I do rotator therapy before EVERY workout. Over the years i've seen my fair share of physical therapist. The short story of the long story is this: Your only as strong as your weakest link. You are not working the rotator muscles with weight over 3lbs, your working the larger muscle heads of the deltoids. The first line of defense from keeping your arms from popping out like a Ken doll is the smaller muscles that hold the shoulder in joint. 1-3lbs is all anyone needs to hit the rotator muscles. I've had 3 and have talked to six different physical therapist over the past 8 years who all agree. Two of which worked with the Clemson Tigers football programm in the ACC of the NCAA.
I did have a bone spur removed from my left shoulder in 2006 and it looks like I need one removed from the right shoulder sometime. I'm gonna try and wait till after October of this year to do that.
Great answere, and alot of sense aswell. Something i should think of adding.
Do u still heavy bench, or is squatting those crazy numbers take enough out of u lol.
davie
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The bench training will get heavier in a few months.
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Deadlifts - no bounce and goes, all paused/reset reps
no belt / hook grip
2x3x135
3x3x225
2x3x315
2x3x405
3x3x495
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Nice pulls! Do you list everything you do in the gym or just the main stuff here?
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Nice pulls! Do you list everything you do in the gym or just the main stuff here?
80-90% of what I do is what I post. Sometimes in a post I leave out the little stuff, sometimes i leave out the major stuff. I believe in "KISS", "Keep It Simple Stupid", I use the progressive overload approach with a slight twist of the instinctive training priciple while watching out for signs of overtraining then use a wave week to insure recovery. Hit the core lifts once every seven days with some auxilary movements to finish.
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Thanks for elaborating. I train in a similar fashion most of the time.
Hows the arm feeling lately? Ready for some big numbers in a couple months?
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Thanks for elaborating. I train in a similar fashion most of the time.
Hows the arm feeling lately? Ready for some big numbers in a couple months?
the arm is feeling fine, i think it's back 100%. I've changed from an alt grip to the hook grip for the deadlift and am already within a 110lbs of my previous PR. I will pull 725 on October 11TH. There is a UPA MEET here in Greenville,SC on that date.
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rotator therapy: maintenance amount
Wide grip LPD
12x10-6x100-200
V handle LPD
12x10-6x100x200
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bench
rotator therapy: maintenance
bench
3x20xbar
3x20x135
3x5x185
3x5x225
2x3x275
2x3x315 touch n go
5x2x315 pause both reps
3x20x135 wide grip for these
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Yes, SQUATS ARE WHAT KINGS ARE MADE OF...
SQUAT
3x5x225
3x5x405 added belt here
1x495 loose 2.5M wraps
1x585 lil' tighter - deep squat, shannon said my butt touched my calves
1x635 very snug - not as deep but well below depth
1x675 no chances - put them on tight, ass to grass, no doubt deep butt touched calves.
Unracked the 635...stood there looking in the mirror and saw a smile come across my face. This weight was EASY.
675 felt the same. 700 will rise soon.
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Rotator therapy: good bit
bench
3x20xbar
2x20x135
3x5x185
2x10x225
1x3x275
1x15x275 PISSSED OFF
1x3x315
1x10x315 PISSED OFF
1x365
_________________
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1x15x275 PISSSED OFF
1x10x315 PISSED OFF
_________________
275x15?!?! I think you could wreck the 225 for reps contest. ;D
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Rotator therapy: good bit
bench
3x20xbar
2x20x135
3x5x185
2x10x225
1x3x275
1x15x275 PISSSED OFF
1x3x315
1x10x315 PISSED OFF
1x365
_________________
Thats crazy pressing, awesome work. What are u doing for rotator work?
davie
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Rotator work: 2.5lbs plates, one in each hand
standing front alternating raise. Alt raising your hands to chin height, 2x20
side lateral raise. Raise your hands out to the sides until your hands are even with your shoulders, 2x20
bent over rear lateral raise. with your knees bent and your upper body at or about 45 degree angle, raise your hands out to the side and a little forward. imagine you have a laser light level beaming out of your ears and you want your hands to stop even with your ears.
laying on your left side, tuck your right elbow on your right side, hold the 2.5plate acorss your stomach, keep your elbow tucked into your side as you rotate your arm upward as far as you can go. 2x20
repeat this lying on your right side and do this exercise with your left arm, 2x20
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275x15?!?! I think you could wreck the 225 for reps contest. ;D
I may think about doing this challange. Ya know, the next challenge is going to have to be something with the squat..... ;)
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I may think about doing this challange. Ya know, the next challenge is going to have to be something with the squat..... ;)
Its the only thing left. People would just have to set up their camera perfectly so depth could be judged properly.
I would say 405 for reps but I dont think we would have enough entrants. Everyone on this entire board benches and only a few people are set to do the 225 for reps challenge. WTF?! Lots of talk around here, not much follow through.
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Rotator work: 2.5lbs plates, one in each hand
standing front alternating raise. Alt raising your hands to chin height, 2x20
side lateral raise. Raise your hands out to the sides until your hands are even with your shoulders, 2x20
bent over rear lateral raise. with your knees bent and your upper body at or about 45 degree angle, raise your hands out to the side and a little forward. imagine you have a laser light level beaming out of your ears and you want your hands to stop even with your ears.
laying on your left side, tuck your right elbow on your right side, hold the 2.5plate acorss your stomach, keep your elbow tucked into your side as you rotate your arm upward as far as you can go. 2x20
repeat this lying on your right side and do this exercise with your left arm, 2x20
Thanks my friend. So a front then side then rear raise holding wee plates+the work on the floor?!
My gym has the 1 1/4 kilo plates so shud b ok.
AND lift4size. im new to this and my target is to bench 225 (im 5kgs away lol), so as soon as i do that im posting it up,it sounds weird to u guys, but il be super happy with that!!
davie
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Thanks my friend. So a front then side then rear raise holding wee plates+the work on the floor?!
My gym has the 1 1/4 kilo plates so shud b ok.
AND lift4size. im new to this and my target is to bench 225 (im 5kgs away lol), so as soon as i do that im posting it up,it sounds weird to u guys, but il be super happy with that!!
davie
Post it up, bro! There was a time when all of our goals included hitting 225lbs on bench. I remember being bigger than a lot of the guys at the gym but my strength was crap. I much rather have been the little guy with the huge bench, haha! ;D
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lite squats
3x5x225
3x5x315
3x5x405 added belt on these
2x495 loose knee wraps
2x585 snug knee wraps
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Update on one of the guys I'm training. His last name is Metzger. He competed at a MEET this past April 12TH, I met him there. Last week he pulled a 5lbs PR and this week he benched a 5lbs PR.
Bench
3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
3x315
3x10x225
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deadlift day
rotator therapy: 1x20x2.5lbs for all 5 exercises
hypers: 3x10
clean and press: 3x10xbar
deads - no belt / hook grip
3x5x135
3x5x225
3x3x315
2x3x405
superset
wide grip lat pulldown 5x8x140-200
v handle lat pulldown 5x8x140-200
hammer curl 5x10x30
preacher curl 4x10x75
straight bar curls 2x15xbar
standing alt dumbbell curl 2x10x30
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bench day
rotator therapy: 1x20x2.5 for 5 exercises
bench
4x20xbar
3x10x135
3x10x185
3x10x225
3x275
1x315
1x365
1 board 5x185
2 board 5x225
3 board 5x315
4 board 5x365
full range 10x135
clean & press
3x10x65
3 way lat dumbbell raise
3x10x20
i really enjoyed the last two days of training
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Coming back strong as ever!
NASHAMANIA IN FULL EFFECT! ;D
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Squat night
rotator therapy: 1x20x2.5lbs all 5 movements
SQUAT
3x5x225
3x5x315
2x5x405 added belt on these
3x495
2x585 added 2.5M wraps on this
1x675 good and deep a lil' slow up, this felt heavier than a few wks ago.
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Took Monday off from training. I'm working 2 full time jobs and needed the rest. What's your excuse?
Tuesday night
BENCH
3x10x135
3x10x185
3x5x225
3x275
5x2x315
Boards
1board 3x135
2 board 3x225
3 board 3x315
4 board 3x365
3 board 3x365
20x135
Clean & Press
3x10xbar
Side lat dumbbell raise
3x10x20
Rear lat dumbbell raise
3x10x20
Face pulls
3x10
I LOVE TRAINING
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SQUAT
4x5x225
3x5x315
2x5x405 add belt here
5x495
3x495 foot started slipping had to rack
3x495 finished above set and did extra rep to make up for reset.
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Hahaha, your 60% work is higher than 99% of the max squats by GetBig members!
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Hahaha, your 60% work is higher than 99% of the max squats by GetBig members!
I'm sure that's only because they put more of an emphasis on their bench. :)
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Deadlift
3x3x225
3x3x315
6x1x405
V handle LPD
8x8x110-200
clean & press
3x10x95
hammer curls 4x10x30
alt. biceps curls 4x10x30
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nash, is the squat your favorite? :)
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Yup ;D Squat is my favorite
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Dont do squats, they are bad for you.
Magoo told me so. 8)
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Magoo is wrong :-*
Rotator therapy: good bit
BENCH
3x20xbar
4x10x135
3x5x185
2x5x225
2x3x275
3x2x315
1x335
1 board 3x255
2 board 3x295
3 board 3x335
4 board 3x385
1x20x135
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Squat night
3x5x225
3x5x315
2x3x405
2x3x495 add belt & knee wraps here, loose 2.5M
4x2x585 'lil tighter with the wraps on these, butt to calves
Feeling real good about where I am at this phase, looking forward to the next.
_________________
Luck = when preparation meets oppurtunity.
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You WANT to be at THIS MEET on Ocotober 11TH, bring your camera.
UPA presents FULL METAL MAYHEM - Greenville, SC
http://www.unitedpowerliftingassociation.com/files/10_11_08UPA_entry.pdf
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DEADLIFTS
Hook grip / no belt
3x3x225
2x2x315
2x2x405
2x2x495
1x585
2x2x4795
2x2x405
hammer curls
alt. curls
barbell curls
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Long time no read, it will be awhile before I return on a regular basis. I'm away in a dark place training old school for the UPA MEET "FULL METAL MAYHEM" to be held on October 11 in Greenville, SC.
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What are the numbers looking like, Nash? How is the recovery now?
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on october 11, 2008 at the UPA FULL METAL MAYHEM I was a guest lifter in the squat. Using knee wraps and a belt out of a monolift I got my opener of about 835lbs, cut the 2nd 1" high with 875lbs and passed on my third attempt with 915lbs.
I had surgery on July 27TH to remove a bone spur in my right shoulder. while in they found that I had a torn rotator (no wonder it hurt to bench?!) a few weeks before the meet I strained my left shoulder and missed a week from work, the week I came back I fell off a ladder on a stairway and landed on my right shoulder 9 days before the meet. I also lost 14lbs in 12 days to make the 275 weight class. I weighed in at 274.
Now before you think I'm using that as an excuse let me say that I'm not. I got under the 915lbs and lifted it up - IT WAS TOOOO HEAVY. As soon as I put the weight back my back spotter asked if it was the shoulder, I said no - It's just damn heavy.
I will take some time off - recover / heal - rebuild the foundation, strengthen the weak spots and I will return next year to squat over 900lbs without the aid of a squat suit and total over 2000lbs in the 275's.
The video should be on powerliftingwatch.com some time within the next few days. I hope they show both my lifts.
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Thanks for the update. Incredible squat too! 915 in or out of a suit is ridiculous. Congrats!
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HOLY COW Nash!! :o
Congrats, good stuff... I hope your recovery goes well. :)
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Thanks for the update. Incredible squat too! 915 in or out of a suit is ridiculous. Congrats!
Just to be clear, I passed on the 915 attempt. I took it off the hooks and decided it was to heavy so I put it back.
I foundout that when I feel off that ladder on Oct 2nd that I tore my rotator tendon off the bone. I'm having surgery on Dec 3rd to have it reattached.
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Just to be clear, I passed on the 915 attempt. I took it off the hooks and decided it was to heavy so I put it back.
I foundout that when I feel off that ladder on Oct 2nd that I tore my rotator tendon off the bone. I'm having surgery on Dec 3rd to have it reattached.
Jesus Christ Nash... Best wishes for yet another full recovery! If anyone can bounce back, it's you! 8)
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Recovery has been going well :). Had surgery to not only reattach the rotator tendon in my right shoulder to the bone but to also reattach the rotator muscle back to the tendon! :o. No arthroscopic surgery this time, they opened me up and went in through the deltoid. Had to keep my right arm in a sling for 6wks. Sometimes tendon's don't reattach so Doc didn't want me to even do cardio...not even on a treadmill or elliptical or stationairy bike. So for the first couple of wks I mastered my john madden ps2 game, caught up on all my soaps I used to watch as a kid with my mom during summer break. Erica Kane still looks Good :-*.
thats about all the first 6wks were. video games, TV, movie rentals...
then the physical therapy started. I've detached both biceps and have gone through physical therapy for them but that was EASY compared the pt required after a shoulder being rebuilt. I was off pain medication within 3 days for all my previous surgery's. This pain was deep and never ending. It took me about 8wks to get off the pain pills. It did get easier to deal with the pain once the therapy started. It was difficult to have to just sit there and take the pain for 6wks, but once the band therapy and stretching Begin i could deal with the pain better... now i was being active...i was on my way back.
It took Dec, Jan & Feb to be able to do the common things: use the right arm to eat with, shave, shampoo, shower, brush teeth, wipe my butt, reach over head, jack off (ha ha - just seeing if your reading).
It took all of March to be able to stretch the arm enough to be able to get under the squat bar and have the bar in the proper place on my back. In the beginning with my hands on the bar i could not even get the bar to touch my chest! Much more to get the bar behind my big fat head! I took three days aweek of stretching and trying to get the bar behind my head.
In April i was able to start lifting again, light weight. In May the doc gave me the green light to lift heavy. So, here is where I'm at right now at the end of May:
I'm pleased with where i am right now.
not all-out effort attempts, just felt like good places to stop.
5/12 deadlifted 1x635 no belt
5/14 benched 1x315 no wrist wraps
5/16 squatted 1x645 belt & 2.5 wraps
5/23 squats 3x3x600 belt & wraps
5/26 deads 3x585 no belt
5/28 bench 5x315 no wrist wraps
Planning on doing the September 5th APF full power meet in Rock Hill, SC.
will also start a new log next time I log on.
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Good god, Nash! Even right after an injury you still embarrass us all with those numbers.
Glad to see you back.
You may want to check out the college girls thread to properly rehab that rotator cuff. ;)
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saturday 5.30.09
SQUATS
3x5x227
3x5x327
2x3x417
2x3x507 added belt for these sets
1x3x597 added 2.5m thp titan knee wraps for this set
3x3x617 every set felt better than the last
Monday 6.1.9
Off, worked late
Tuesday 6.2.9
Off, worked late
wednesday 6.3.9
always take this night off....worked late
Thursday 6.4.9
BENCH
3x20xbar
3x15x135
3x10x185
2x5x225
2x5x275
3x5x315
HAMMER INCLINE
8x10-12x various weights
PECK DECK
6X10-15X various weights
FRIDAY 6.5.9
rotator band therapy for right shoulder: 20min
upright rows
side dumbbell raise
rear dumbbell raise
rear peck deck
machine curls
alt. dumbbell curls
straight bar curls
triceps cable pushdowns
reverse cable pushdowns
jump rope: 10min
post again next weekend
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Last saturday
SQUAT
3x3x615
3x3x637
3x3x657
Tuesday
DEADLIFTS
2x3x585
Thursday
BENCH
1x335
3x335
only posted the heavy sets, not enough time to post all the warmups and auxillary stuff.
Post agian next week, hopefully.
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&feature=related
sideways video of me squatting 657 X 3 last week. sorry for the angle, a friend did it who didn't know about digital camera's and posting on youtube.
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nash you are a big ####! :o
Good to see you back in action :)
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Ohhhh BABY! it's nice to your still here too. How's the bodybuildiing/powerlifting going? I don't c u posting your training log on here anymore?
Monday - shoulder therapy with bands as a warmup for the day
3 way raise with 3lbs dumbbells 3x12 each direction (front, side, bentover)
3 way raise with 5lbs dumbbells 5x10
triceps cable pushdowns 10x10x60-110
Tuesday - DEADLIFT
2x3x495
Thursday - BENCH (pinky on the rings)
3x20xbar
3x15x135
3x10x185 took a few extra sets to feel good and warmedup
2x10x225
2x5x275
2x5x315
2x20x135 used a little wider grip on these drop sets. (ring finger on the rings)
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Ohhhh BABY! it's nice to your still here too. How's the bodybuildiing/powerlifting going? I don't c u posting your training log on here anymore?
I got a log going on the Training Board these days. Still powerlifting and loving it, but I'm gonna take a little break later this year for NPC Nationals (BB).
Keep up the good work Nash! 8)
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sunday squats
3x5x235
2x3x285
2x23x325
1x425 ADD belt here
1x505 add knee wraps here
1x595
1x685
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Tuesday - BENCH
3x20xbar
2x15x135
2x10x225
2x5x275
2x5x315
3x3x335
Hammer incline
6x10-12
Peck deck
5x10-12
Triceps cable pushdowns
5x10-12
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Saturday SQUATS
3x5x237
3x267
3x287
3x327
3x347
3x407 added belt for this and the rest.
1x507
1x597 added knee wraps for this and the rest.
2x687 stumbled on way up, had to step back, decided to rack it.
3x687
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Tuesday DEADS
warmup
3x585
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sunday squats
1x737
also benched 385 on tuesday of last week
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You typically go raw or just belt and wraps on heavy sets?
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add belt at 405 or 495 and add wraps at 585
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Deadlift on tuesday of last week
3x585
Benched on thursday of last week
3x5x315
Squatted this past sunday
2x687
took it easy last week. don't plan on going heavy in the bench this week either (letting the shoulder rest) hope to squat heavy this weekend.
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Sunday squatted 3x687
Tuesday bench 3x5x335
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deadlift on thursday 1x635
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Benched 385 last week for a single.
Deadlifted last night (thursday) pulled 675 for a single. 100% raw.
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Well it's about time you joined us here! :D
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How's your ribs?
Squatted last sunday, missed 827lbs twice. first attempt got up 3/4 then lost my air and second attempt just couldn't do it.
Benched on Tuesday 3x2x365 then some drop sets of bench, some hammer incline, peck deck, some shoulder work.
Deadlifted thursday night did a single with 495.
Took it easier this week on deads because I am more concerned with squatting big than deadlifting big. I want to squat 827 or more this Sunday in training.
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Missed the 827 squat again. BUT JUST BENCHED 405 TODAY. The shoulder is doing pretty good.
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deadlifted an easy 585 thursday.
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squatted 725 last sunday
benched 425 on tuesday
deadlifted 675 thursday.
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squatted 725 last sunday
benched 425 on tuesday
deadlifted 675 thursday.
Almost back to your old numbers I see. Nice work!
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Yes, I am almost back to my numbers and I am VERY surprised by that. Need to work on upper back and grip strength to make a full recovery. Then to start hitting some PR's on the platform.
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Well, on September 12th at the APF MEET in RockHill,SC I surprised MYself and the world.
Knee wraps / wrist wraps / belt
Squat: 903 History making squat, biggest 308 weight class with knee wraps in 37 years.
Bench: 435 matches a pr
Deadlift 705 just a few lbs from matching a pr.
I'm the new state chair for the upa in sc and will be running a push/pull on nov7. the entry form can be found on www.southcarolinaupa.com
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God your a freak (meant in the nicest way possible)....i have some heavy furniture needing moved if you care to throw it in the back of the van for me?!
Awesome....soooo awesome!
Davie
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God your a freak (meant in the nicest way possible)....i have some heavy furniture needing moved if you care to throw it in the back of the van for me?!
Awesome....soooo awesome!
Davie
My best friend asked a rhetorical question last week, "Why does everyone always call US to help them move?"
Thank you Davie.
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Haha the price you pay for being a rather large very strong guy....Someone should have sat u down years ago and warned you of the pitfalls of getting so freaky big and strong....1).Your food bills gonna be huge....2)its gonna take u ages to load all the weights on, and then off the bar....3)Your gonna have to consider buying 2 seats when travelling on plane,bus,train (or 2 scooters strapped together when on holiday)....4)People will ask you to help them move.
Might drop you a wee PM if thats ok mate?!
Davie
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Haha the price you pay for being a rather large very strong guy....Someone should have sat u down years ago and warned you of the pitfalls of getting so freaky big and strong....1).Your food bills gonna be huge....2)its gonna take u ages to load all the weights on, and then off the bar....3)Your gonna have to consider buying 2 seats when travelling on plane,bus,train (or 2 scooters strapped together when on holiday)....4)People will ask you to help them move.
Might drop you a wee PM if thats ok mate?!
Davie
Pm me, fine. email me, nashtsquat@aol.com