Getbig Bodybuilding, Figure and Fitness Forums

Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: nasht5 on December 29, 2007, 01:32:37 PM

Title: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on December 29, 2007, 01:32:37 PM
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.
Title: Re: FEARLESS 2008
Post by: thewickedtruth on December 29, 2007, 01:44:50 PM
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.
Title: Re: FEARLESS 2008
Post by: Stubborn on December 29, 2007, 04:09:55 PM
You dont want to meet nash in a dark alley. :-\
Title: Re: FEARLESS 2008
Post by: nasht5 on December 31, 2007, 08:55:50 PM
Squatted on Thursday and Sunday. First time since Nov 3rd.

squats - each day
5x5x225
5x10x225
Title: Re: FEARLESS 2008
Post by: Stubborn on December 31, 2007, 09:02:01 PM
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!
Title: Re: FEARLESS 2008
Post by: nasht5 on January 03, 2008, 06:16:20 PM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on January 06, 2008, 09:51:13 AM
Squat at Kate's gym

no belt, walked out

5x5x225
3x10x225
2x5x315
2x5x405
_________________
Title: Re: FEARLESS 2008
Post by: Geo on January 06, 2008, 10:34:09 AM
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 !

 ;)
Title: Re: FEARLESS 2008
Post by: Vet on January 06, 2008, 12:02:19 PM
somebody should put that on a tee shirt !

 ;)

I agree. 
Title: Re: FEARLESS 2008
Post by: nasht5 on January 06, 2008, 06:13:24 PM
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."
Title: Re: FEARLESS 2008
Post by: nasht5 on January 07, 2008, 07:35:17 PM
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)
Title: Re: FEARLESS 2008
Post by: Stubborn on January 08, 2008, 04:31:07 PM
Recovering fast, eh? Good job, keep it light.
Title: Re: FEARLESS 2008
Post by: nasht5 on January 08, 2008, 07:06:03 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on January 15, 2008, 06:42:07 PM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on January 21, 2008, 07:25:15 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on January 24, 2008, 05:47:40 PM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on January 28, 2008, 05:19:37 PM
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.
Title: Re: FEARLESS 2008
Post by: thewickedtruth on January 28, 2008, 05:21:26 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on January 28, 2008, 06:09:42 PM
It was just the bottom left biceps tendon. I will bring it back, slowly. The deadlift will be added in March.
Title: Re: FEARLESS 2008
Post by: nasht5 on January 31, 2008, 07:00:25 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on February 03, 2008, 03:11:54 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on February 04, 2008, 05:44:51 PM
BENCH

3x20xbar
3x20x135
3x5x185
10x5x225

Side & rear dumbbell raise
6x10 each way

Triceps cable pushdowns
4x10
Title: Re: FEARLESS 2008
Post by: nasht5 on February 05, 2008, 04:37:47 PM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on February 07, 2008, 06:55:23 PM
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.
_________________
Title: Re: FEARLESS 2008
Post by: nasht5 on February 11, 2008, 06:02:59 PM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on February 12, 2008, 06:55:50 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on February 14, 2008, 04:36:01 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on February 18, 2008, 06:04:22 PM
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.
Title: Re: FEARLESS 2008
Post by: Stubborn on February 18, 2008, 06:34:36 PM
Comin back STRONG!

What kind of shirt is that? A light shirt for practice or what?
Title: Re: FEARLESS 2008
Post by: thewickedtruth on February 18, 2008, 06:39:28 PM
HOLY HELL COMING UP FAST!
Title: Re: FEARLESS 2008
Post by: nasht5 on February 18, 2008, 06:43:32 PM
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.
Title: Re: FEARLESS 2008
Post by: Stubborn on February 18, 2008, 07:23:25 PM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on February 19, 2008, 05:55:38 PM
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.
Title: Re: FEARLESS 2008
Post by: Vet on February 19, 2008, 08:20:38 PM
LOL@ Karen's  black 50/50.   

So you think the cotton gives you stopping power and the pop comes from the polyester?   ;D
Title: Re: FEARLESS 2008
Post by: Stubborn on February 20, 2008, 10:55:02 AM
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
Title: Re: FEARLESS 2008
Post by: NATIVE ONE on February 21, 2008, 04:47:32 AM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on February 21, 2008, 09:34:37 AM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on February 21, 2008, 07:21:08 PM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on February 23, 2008, 05:27:44 PM
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!
Title: Re: FEARLESS 2008
Post by: Stubborn on February 24, 2008, 07:04:29 AM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on February 24, 2008, 03:18:04 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on February 25, 2008, 05:56:11 PM
rotator therapy: little bit

BENCH
2x20xbar
2x10x135
2x5x185
5x225
3x275
1x315
1x365
5x2x385
1x385

Seated wide grip rows to the chest

face pulls
Title: Re: FEARLESS 2008
Post by: nasht5 on February 28, 2008, 05:14:32 PM
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
Title: Re: FEARLESS 2008
Post by: nasht5 on March 03, 2008, 05:51:34 PM
Rotator Therapy: good bit with 2.5lbs plates (always)

BENCH
3x20xbar
5x20x135

3 way dumbbell raises
4x10x15

Triceps cable pushdowns
5x10
Title: Re: FEARLESS 2008
Post by: nasht5 on March 04, 2008, 05:44:13 PM
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.
Title: Re: FEARLESS 2008
Post by: nasht5 on March 06, 2008, 12:33:02 PM
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
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: Stubborn on March 06, 2008, 12:51:37 PM
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.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 09, 2008, 04:32:31 PM
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.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: cauthon on March 09, 2008, 10:22:57 PM
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!
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 10, 2008, 04:23:33 PM
I've only lost some skin so far, no blood yet.

Rotator therapy: good bit 5 different excercises 3x20 each

SUPERSET
--------------------
Wide grip LPD
3x12x moderate
7x6x heavy

V handle LPD
3x12x moderate
7x6x heavy
----------------------

T bar row
4x10x150
---------------------

Curl bar
inside grip 6x8
outside girp 6x8
----------------------

Standing alt. curl
10x10x(2)15-(2)20-(2)25-(4)30's
----------------------

Hammer curls
6x10x(2)25-(4)30's
----------------------

Hex head dumbbell finger holds
20-25-30's 2 sets with each weight for as long as I could hold'em






Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 11, 2008, 04:37:45 PM
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.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 13, 2008, 06:59:21 PM
Clean and press
5x12xbar

BENCH
3x20xbar
3x20x135
2x10x225
1x3x275
1x315
1x3x315
5x10x225

Side dumbbell raise
3x15x15

triceps cable pushdowns
4x10x moderate weight
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 14, 2008, 05:54:32 PM
Clean & Press
10x10xbar

various biceps curls, working on the guns. Their getting close to 20" again.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 16, 2008, 05:18:36 PM
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
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 17, 2008, 05:50:31 PM
rotator therapy: some

3x20xbar
3x20x135
3x5x185
5x10x225

No time for more, had to run and take care of a problem...quick.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 18, 2008, 03:02:30 PM
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
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: Stubborn on March 18, 2008, 04:37:44 PM
Halfton=very wise.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: DREWSDAD on March 18, 2008, 06:59:19 PM
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
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 20, 2008, 06:12:33 PM
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.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 27, 2008, 05:10:49 PM
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
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on March 31, 2008, 05:40:59 PM
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.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on April 01, 2008, 05:35:24 PM
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
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: ripitupbaby on April 02, 2008, 01:09:49 PM
Tonight felt GREAT, I loved the volume, I LOVE LIFTING WEIGHTS.




 :)

Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on April 03, 2008, 05:47:48 PM
SQUAT
belt / knee wraps / poor mans's monolift rack attachment
3x5x225
3x5x315
3x5x405
2x495
1x585

I LOVE TO SQUAT
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: Stubborn on April 03, 2008, 06:55:49 PM
You come back and hit 585 like its nothin! DAMN!
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on April 03, 2008, 07:03:24 PM
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.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on April 06, 2008, 07:09:59 PM
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.
_________________
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: Stubborn on April 06, 2008, 07:20:49 PM
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.
Title: Re: FEARLESS 2008 - Behold, now is the accepted time
Post by: nasht5 on April 07, 2008, 03:56:35 PM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 08, 2008, 03:42:34 PM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 10, 2008, 05:57:48 PM
SQUAT

3X5X225
3X5X315
2X5X405 added belt here
1X3X495 wrap knees on these
1X3X585 OOOOHHHHHH, WHAT A RUSH!
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: Stubborn on April 10, 2008, 06:47:29 PM
585x3?!?! :o


Will you teach me your ways? :D
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 13, 2008, 02:13:46 PM
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".
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: ripitupbaby on April 13, 2008, 05:16:41 PM
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

Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 14, 2008, 06:17:02 PM
Wow is right, She kicked ass.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 17, 2008, 07:13:41 PM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: thewickedtruth on April 17, 2008, 07:16:52 PM
nice work T... keep bringing it back bro..

Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 20, 2008, 04:23:47 PM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 21, 2008, 06:56:58 PM
Rotator therapy: moderate amount

WIDE GRIP LAT PULL DOWNS
3x12
7x6-8

V HANDLE LAT PULL DOWNS
3x12
7x6-8
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 23, 2008, 04:29:49 PM
Bench last night

3x20xbar
3x10x135
3x10x185 wider grip than usual on all sets from here and below
3x10x225
1x3x275
1x315
3x10x225
3x20x135
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 24, 2008, 07:02:57 PM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: davie on April 26, 2008, 07:05:05 AM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 26, 2008, 07:42:08 AM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: davie on April 26, 2008, 07:46:42 AM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 26, 2008, 02:11:30 PM
The bench training will get heavier in a few months.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 27, 2008, 04:53:54 PM
Deadlifts - no bounce and goes, all paused/reset reps

no belt / hook grip
2x3x135
3x3x225
2x3x315
2x3x405
3x3x495
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: Stubborn on April 27, 2008, 05:01:46 PM
Nice pulls! Do you list everything you do in the gym or just the main stuff here?
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 27, 2008, 06:14:35 PM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: Stubborn on April 27, 2008, 07:23:22 PM
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?
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 28, 2008, 03:39:36 AM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 28, 2008, 07:55:02 PM
rotator therapy: maintenance amount

Wide grip LPD
12x10-6x100-200

V handle LPD
12x10-6x100x200
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on April 29, 2008, 09:36:06 PM
bench

rotator therapy: maintenance

bench
3x20xbar
3x20x135
3x5x185
3x5x225
2x3x275
2x3x315 touch n go
5x2x315 pause both reps
3x20x135 wide grip for these
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on May 01, 2008, 05:55:13 PM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on May 06, 2008, 05:11:50 PM
Rotator therapy: good bit

bench
3x20xbar
2x20x135
3x5x185
2x10x225
1x3x275
1x15x275 PISSSED OFF
1x3x315
1x10x315 PISSED OFF
1x365
_________________
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: Stubborn on May 06, 2008, 08:51:01 PM

1x15x275 PISSSED OFF
1x10x315 PISSED OFF

_________________

275x15?!?! I think you could wreck the 225 for reps contest. ;D
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: davie on May 07, 2008, 08:41:18 AM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on May 07, 2008, 10:37:28 AM
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

Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on May 07, 2008, 10:39:42 AM
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..... ;)
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: Stubborn on May 07, 2008, 10:47:18 AM
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.
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: davie on May 08, 2008, 10:17:07 AM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: Stubborn on May 08, 2008, 12:19:03 PM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on May 09, 2008, 11:32:54 AM
 lite squats

3x5x225
3x5x315
3x5x405 added belt on these
2x495 loose knee wraps
2x585 snug knee wraps
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on May 13, 2008, 06:09:44 PM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on May 19, 2008, 06:45:07 PM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: nasht5 on May 20, 2008, 05:50:36 PM
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
Title: Re: FEARLESS 2008 - The power of now...it has begun.
Post by: Stubborn on May 20, 2008, 10:43:09 PM
Coming back strong as ever!


NASHAMANIA IN FULL EFFECT! ;D
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on May 22, 2008, 05:26:31 PM
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.
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on May 28, 2008, 11:51:36 AM
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
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on May 30, 2008, 02:26:19 AM
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.
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: Stubborn on May 30, 2008, 07:07:40 AM
Hahaha, your 60% work is higher than 99% of the max squats by GetBig members!
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on June 01, 2008, 12:31:03 PM
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.  :)
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on June 02, 2008, 06:48:08 PM
Deadlift

3x3x225
3x3x315
6x1x405

V handle LPD
8x8x110-200

clean & press
3x10x95

hammer curls 4x10x30
alt. biceps curls 4x10x30
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: ripitupbaby on June 02, 2008, 06:58:50 PM
nash, is the squat your favorite?  :)

Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on June 03, 2008, 11:52:30 AM
Yup  ;D Squat is my favorite
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: Stubborn on June 03, 2008, 01:25:14 PM
Dont do squats, they are bad for you.


Magoo told me so. 8)
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on June 03, 2008, 04:59:41 PM
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
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on June 05, 2008, 07:45:33 PM
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.
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on June 08, 2008, 10:14:23 PM
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
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on June 09, 2008, 05:08:10 PM
DEADLIFTS

Hook grip / no belt

3x3x225
2x2x315
2x2x405
2x2x495
1x585
2x2x4795
2x2x405

hammer curls
alt. curls
barbell curls
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on August 03, 2008, 09:27:27 PM
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.
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: Stubborn on August 04, 2008, 03:54:27 PM
What are the numbers looking like, Nash? How is the recovery now?
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on October 31, 2008, 09:31:52 AM
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.
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: Stubborn on November 02, 2008, 12:03:27 PM
Thanks for the update. Incredible squat too! 915 in or out of a suit is ridiculous. Congrats!
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: ripitupbaby on November 03, 2008, 05:04:24 AM
HOLY COW Nash!!   :o

Congrats, good stuff... I hope your recovery goes well.  :)



Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on November 29, 2008, 07:27:00 AM
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.
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: ripitupbaby on December 01, 2008, 10:48:21 AM
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)

Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: nasht5 on May 29, 2009, 08:21:51 AM
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.
Title: Re: FEARLESS 2008 - NASHAMANIA in FULL EFFECT!
Post by: Stubborn on May 29, 2009, 10:10:20 AM
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. ;)
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on June 06, 2009, 07:24:03 AM
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
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on June 12, 2009, 12:12:32 PM
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.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on June 15, 2009, 04:39:58 PM
&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.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: ripitupbaby on June 17, 2009, 04:31:30 AM
nash you are a big ####!   :o

Good to see you back in action :)
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on June 19, 2009, 11:17:21 AM
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)
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: ripitupbaby on June 20, 2009, 07:17:04 AM
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)

Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on June 21, 2009, 09:02:44 AM
sunday squats

3x5x235
2x3x285
2x23x325
1x425 ADD belt here
1x505 add knee wraps here
1x595
1x685
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on June 25, 2009, 12:17:09 PM
Tuesday - BENCH
3x20xbar
2x15x135
2x10x225
2x5x275
2x5x315
3x3x335

Hammer incline
6x10-12

Peck deck
5x10-12

Triceps cable pushdowns
5x10-12
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on June 29, 2009, 12:46:20 PM
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

Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on July 02, 2009, 11:51:34 AM
Tuesday DEADS
warmup
3x585
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on July 06, 2009, 02:21:33 PM
sunday squats
1x737

also benched 385 on tuesday of last week
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: Stubborn on July 06, 2009, 04:17:53 PM
You typically go raw or just belt and wraps on heavy sets?
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on July 07, 2009, 02:30:49 PM
add belt at 405 or 495 and add wraps at 585
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on July 14, 2009, 11:50:02 AM
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.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on July 22, 2009, 08:39:19 AM
Sunday squatted 3x687

Tuesday bench 3x5x335
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on July 24, 2009, 02:30:19 PM
deadlift on thursday 1x635
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on August 07, 2009, 10:22:49 AM
Benched 385 last week for a single.

Deadlifted last night (thursday) pulled 675 for a single. 100% raw.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: ripitupbaby on August 07, 2009, 07:16:43 PM
Well it's about time you joined us here!    :D

Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on August 14, 2009, 07:59:03 AM
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.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on August 18, 2009, 09:54:36 AM
Missed the 827 squat again. BUT JUST BENCHED 405 TODAY. The shoulder is doing pretty good.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on August 21, 2009, 08:50:18 AM
deadlifted an easy 585 thursday.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on August 28, 2009, 07:57:45 AM
squatted 725 last sunday

benched 425 on tuesday

deadlifted 675 thursday.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: Stubborn on August 28, 2009, 03:55:07 PM
squatted 725 last sunday

benched 425 on tuesday

deadlifted 675 thursday.

Almost back to your old numbers I see. Nice work!
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on August 31, 2009, 12:56:34 PM
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.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on September 18, 2009, 11:56:29 AM
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
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: davie on September 18, 2009, 12:06:43 PM
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
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on September 18, 2009, 12:44:57 PM
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.
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: davie on September 18, 2009, 04:39:53 PM
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
Title: Re: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...
Post by: nasht5 on October 01, 2009, 12:18:25 PM
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