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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: nasht5 on September 20, 2010, 05:00:40 PM



Title: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on September 20, 2010, 05:00:40 PM
sets x reps x weight

Elliptical 5min.
rotator therapy 3x10x2.5 (front,side,rear)
clean & press 3x10xbar
stiff leg deadlift 7x10x135 2x10x225 1x10x315
seated row 2x10x150 10x180 10x210 10x230 10x250
hypers 4x10

SUPER GIANT SET (no rest)2x10xeach position
V-up crunch
Reverse crunch
Double crunch
Leg raise crunch
hip raised Crunch


Title: Re: Nash Training
Post by: nasht5 on September 21, 2010, 04:44:58 PM
rotator therapy
3x15x2.5

giant superset ran through twice doing 10reps each

V-up
Reverse crunch
Double crunch
Leg raise
Crunch

Bench
4x20xbar
2x20x95
6x20x135
2x20x185

was going to do more stuff but ended up talking the evening away...


Title: Re: Nash Training
Post by: nasht5 on September 22, 2010, 02:36:19 AM
My last powerlifting meet was on 9/11/2010.
My lifts went like this:
Squat
1st attempt 827 - good
2nd attempt 909 - high
3rd attempt 909 - high

bench
402 - good
440 - good
457.54 - good

deadlift - I did not train the deadlift for the last month, focused on the squat which didn't turnout the way i wanted.
1st 600 - good
2nd 710 - failed
3rd 710 - failed

training right now will be about rebuilding the foundation and changing body composition.


Title: Re: Nash Training
Post by: nasht5 on September 24, 2010, 05:40:40 AM
Thursday evening

rotator therapy
3x20x2.5

Good mornings
3x10xbar
3x10x135
2x10x225
3x5x315

hypers
4x10xbodyweight

giant superset ran through twice doing 10reps each

V-up
Reverse crunch
Double crunch
Leg raise crunch
Hip raise Crunch


Title: Re: Nash Training
Post by: _bruce_ on September 24, 2010, 10:34:26 AM
Any pics.. "big" fella?  ::)








Just kidding. Good numbers.


Title: Re: Nash Training
Post by: nasht5 on September 24, 2010, 05:07:08 PM
rotator therapy
3x15x2.5

clean & press
3x10xbar

chin ups wide grip
40

Bench press
3x20x135

DB inc
4x10x35,55,55,55

Smith machine overhead press
3x10x135

3way raise (front,side,rear)
2x10x10 each way

Low cable raise
4x10x20,25,25,30

Machine curls
3x10x60

Triceps pushdowns
3x10x60-70



Title: Re: Nash Training
Post by: nasht5 on September 24, 2010, 05:09:03 PM
Any pics.. "big" fella?  ::)








Just kidding. Good numbers.

I'm on youtube but getting off the market lil'fella, getting married oct 15th. ;D

Troy Nash, wife to be is shannon sanders, you can also find a video of her as shannon culbertson. we're both powerlifters.


Title: Re: Nash Training
Post by: nasht5 on October 01, 2010, 09:58:21 AM
Rotator therapy
3x20x2.5 (front,side,rear)

Flat DB press
1x20x30 1x20x40 1x15x50 1x10x60 1x10x70 1x10x80 1x10x90

DB inc (do what i can on this, shoulder doesn't allow much on incline or overhead)
1x15x35 1x15x45 3x10x50

Wide lat. pulldown
2x12x130 2x12x150 1x10x180 1x10x210 1x10x250

3 way DB raise (front,side,rear)
4x10x10 each way

Giant superset
Straight bar curl (outside grip)
Triceps pushdown
Straight bar curl (inside grip)
Triceps pushdown - ran through this 2x10


Title: Re: Nash Training
Post by: nasht5 on October 01, 2010, 04:13:59 PM
Evening training session

rotator therapy
3x10x2.5

Flat DB press
1x20x40 1x20x50 1x15x60 1x10x70 1x10x80 1x10x90

DB inc.
1x20x40 3x10x50

Wide lat.pulldown
2x12x130 2x10x150

3 way raise (front,side,rear)
3x10x10 each way

Giant superset (ran through this giant set 2x10)
Straight bar curl (wide grip)
Triceps pushdowns
Straight bar curl (close grip)
Triceps pushdowns

ABS (ran through this giant set 2x10 each movement)
V-up
Reverse crunch
Double crunch
Leg raise crunch
Hip raise Crunch


Title: Re: Nash Training
Post by: nasht5 on October 06, 2010, 05:15:38 PM
Played on the bench tonight with my double denim Karen's extreme bench shirt. I bought it almost 4years ago but have only benched in it once, never in competition due to injury and deciding to lift raw for a while.

warmed up to 275

put on DD shirt
3x315 half way down shirt stopped it
3x365 no touch, half way down
1x405 no touch, 8" from chest
1x455 no touch, 8" from chest - hmmm, maybe me...
1x495 no touch, 5" from chest - had the shirt set to much, should have had it less jacked.
1x545 no touch, 2" from chest- this was my fault. i think i kept myself from touching.

it was fun to play in the shirt tonight and it gives me something to think about.


Title: Re: Nash Training
Post by: nasht5 on November 29, 2010, 07:37:52 PM
Nov 16th

rotator therapy
3x15x2.5

DEADS
3x5x135 sumo/conv
3x5x185 sumo/conv
3x5x225 sumo/conv
3x5x275 conv from here on down
3x5x315
3x3x405


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:40:21 PM
rotator therapy
3x15x2.5

chinups wide grip
60

seated rows
3x10x150
2x10x200
2x10x250
2x10x300
3x6x350
2x10x250

hypers
4x10xbwt


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:41:27 PM
rotator therapy
3x10x2.5

BENCH
3x20xbar
3x20x135
3x10x185
2x10x225
2x10x275
2x10x315
2x6x335
3x3x275 plus 70lbs chains

DUMBELL INCLINE ( can't do heavy weight on incline due to 2008 right shoulder surgery )
10x35
10x45
10x55

DIPS
5x10


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:42:00 PM
First time squatting since hurting my hip sept 11th at a APF MEET.

Squats
4x5x235
4x5x325

knees felt better after the 3rd set of 235. hip felt better going thru the range of motion. Lower back felt better after the 4th set of 235. Everything felt real nice after the 3rd set of 325. didn't want to be real sore in two days so stopped with that. hopefully the body will hold together for one more raw meet.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:44:01 PM
rotator therapy
3x20x2.5

DIPS
80

underhand hammer pulldowns (it's a uni-lateral type)
2x12x45lbs each side
2x10x70 ea.side
3x10x90 ea.side

seated mach. overhead press
3x12x100

3 way dumbbell raise (front/side/rear)
3x10x10 ea.way
3x10x15 ea.way

straight bar curls
2x10x30
2x10x40
2x10x50



Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:44:38 PM
rotator therapy
3x10x2.5

DEADLIFTS
3x5x135
3x5x225
3x5x315
3x3x405

hypers
4x10xbwt


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:45:47 PM
rotator therapy
3x10x2.5 (front/side/rear)

Abs 2x10 each
1.V-up
2.Reverse crunch
3.Double crunch
4.Leg raise
5.Crunch

Wide grip chinups
60

Underhand hammer mach. pulldowns
2x10x45
2x10x70
2x10x90
2x6x115

seated rows
1x12 1x8 1x6

straight bar curls
3x10


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:46:22 PM
rotator therapy
3x10x2.5 front side rear

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
2x10x275
7x315
3x335
2x20x225


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:46:56 PM
rotator therapy
3x20x2.5

SQUATS
3x5x235
3x5x325
3x5x415

Never got loose, extremely tight in shoulders. Gonna take a few more wks to get back into squats.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 29, 2010, 07:48:12 PM
rotator therapy
3x20x2.5 front/side/rear

SQUATS - 3x6x235

did these trying to loosen up some for deadlifts, surprised me how good these felt compared to last week.

DEADLIFTS
3x5x135
3x5x225
2x3x315
2x3x405
2x3x495
3x585

I don't do touch & goes, I do keep my hands on the bar but after each rep I relax and reset.
really worked harder today on pulling myself into my proper deadlift position, squeezing my shoulder blades together and sitting back at start of pull. everything went up light & easy except 3rd 585. I didn't get back in proper position and had to use more effort to stand up with it. Everyone said it looked easy though.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on November 30, 2010, 05:57:29 PM
rotator therapy
3x20x2.5 front/side/rear

wide lat pulldown
2x15x110
2x10x180
2x10x210
3x10x250

seated cable row
2x10x150
2x10x200
10x250
10x300
3x6x350

standing bar curls (sets x reps x weight)
bunch of sets x 10 x 30-60


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 01, 2010, 05:39:46 PM
rotator therapy
3x20x2.5

BENCH
3x30xbar
3x20-30x135
3x10x185
2x10x225
5x275
3x275
5x315
3x315
5x335
3x335
5x365
3x365
3x385


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 02, 2010, 06:12:06 PM
squats
3x5x235
3x5x325
3x5x415



Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 06, 2010, 05:27:41 PM
deadlifts
3x5x135
3x3x225
3x3x315
2x3x405
2x3x495
2x3x585

hypers
4x10


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 07, 2010, 06:46:00 PM
rotator therapy
3x20x2.5

Wide latpulldown
2x15x110 2x12x150 2x10x180 2x10x220 2x10x250

Seated cable row
2x10x200 2x10x250 2x10x300 3x6x350

under hand hammer pulldown
2x10x45 2x10x90 2x8x115

hypers
4x10xbwt

straight bar curls
20x30 15x40 2x12x50


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 08, 2010, 05:27:23 PM
Rotator therapy
3x20x2.5 front/side/rear

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
3x275
5x315
3x315
5x345
3x365
2x405 passed on the third  :P


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 10, 2010, 05:57:57 PM
SQUAT
4x5x235
4x5x325 added belt here
3x3x415
2x2x505 wrapped knees here
2x595

trying to knock some rust off my joints.  :oIt's crazy, the light weight hurts my back and hips and feels heavy - the heavy weight feels great and doesn't hurt my back or hips.  ???Go figure, I suppose next week we'll go heavier


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 11, 2010, 08:39:02 AM
Frantz's Ten Commandments
1. Equipment ( wraps,suits;etc. ) should be a benefit,so learn to ues it wisely.
2. Make sure you warm up properly and listen to your body.
3. Act like your light lifts are heavy, so your heavy lifts will feel light.
4. Concentration separates the good from the best.
5 Keep every bodypart tight during the entire movement.
6. When trying a new style work up slowly, but work hard.
7. There is no excuse for a lack of practice.
8. A good deadlifter will always finish strong.
9. Bodybuilding and powerlifting do not mix. Make your choice- beautiful muscles or raw power.
10. Work with a positive attitude. A winner thinks he can and a loser never thinks.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 13, 2010, 06:33:05 PM
rotator therapy
3x15x2.5

deads
warmup with 135-225 a bunch of sets 1-5 reps per set.
2x3x245
2x3x335
2x3x445
2x3x535

RACK PULLS just above knees
3x445
3x535
3x625

wide grip chinups
40

wide grip lat pulldowns
10x180
10x250
10x300

seated cable row
10x180
10x220
10x250
6x280
6x330

OUT OF TIME, had to go EAT!


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 15, 2010, 05:37:57 PM
rotator therapy
3x20x2.5

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
3x275
5x315
3x315
3x345
3x365
1x405 missed 2nd passed on 3rd... guess monday took it out of me.
3x315
3x335
3x365

alot of driving and working longer hours this week must be getting to me.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 17, 2010, 06:47:38 PM
SQUAT NIGHT in America

3x3-5x235
3x3x325
cut back on sets x reps warmups trying to save my back & hips, i did feel better.
2x2x415 added belt here
2x2x505 added knee wraps here
everything felt ok, back was tight but not as tight.
2x1x595
this felt great coulda/shoulda done more but wanted to go heavier
2x685
did a single and called for one more... shannon kept me from doing more reps... better safe than sorry.

this felt like a great squat night. Now i must build on this.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 20, 2010, 07:11:55 PM
Deadlift
3x5x135
3x3x245
2x3x335
2x3x445
2x3x495
2x3x535
3x585

rack pulls from above knee
3x445
2x3x535
2x3x585
2x3x635


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 22, 2010, 05:48:13 PM
BENCH
3x20xbar
3x20x135
3x10x185
2x10x225
3x275
2x3x315 first set heavy, 2nd felt better
3x345 first rep slow down then pop'em up.
4x3x365 good controled working sets all paused.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 23, 2010, 06:28:06 PM
SQUAT
3x3x235
3x3x325
2x3x415 added belt here
2x3x505 added knee wraps here
2x3x595
3x685


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 27, 2010, 06:01:10 PM
deadlifts
5x2-5x135 sumo
3x3x225
2x3x315
2x3x405

Safety bar good mornings
2x5x135
2x5x225
2x5x315

Wide grip chinups
40

seated cable row
2x10x250
10x280
10x320
8x350

straight bar curl
3x10x40


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on December 29, 2010, 05:57:34 PM
Rotator therapy
3x10x2.5

BENCH
3x20xbar
3x10-20x135
3x10x185
2x5x225
2x5x275
2x5x315
5x345
3x5x365


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 03, 2011, 05:43:41 PM
DEADLIFTS set x rep x weight

3x3x145 sumo
3x3x145 conv
3x3x235 sumo
3x3x235 conv
2x3x325 conv from here on down w/belt
2x2x415
2x2x505
2x595
2x685 lost grip at top on second rep; good gym lift though. felt slow & heavy to me. Workout partners said it look "easy".


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 04, 2011, 05:36:15 PM
last thursday nights squat night, 3 x 595

http://www.youtube.com/watch?v=K0YfoeVGwU8


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 05, 2011, 06:20:57 PM
BENCH  set x rep x weight

3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
2x3x315
2x2x340
2x2x365
2x2x385
3x2x405


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 07, 2011, 06:49:17 PM
SQUAT

3x5x145
3x5x235
2x3x325
2x3x415 add belt
2x3x505 add knee wraps
3x595


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 12, 2011, 06:51:36 PM
rotator therapy
3x12x2.5

BENCH
3X20xbar
2x10x95
3x10x135
2x10x185
2x8x225
2x3x275
2x3x315
3x345
3x370
3x385
3x405
3x415
1x425 missed 2nd, passed on 3rd.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 14, 2011, 06:47:54 PM
SQUATS

3x3x145
3x3x235
2x3x325 add belt here
2x2x415
2x505 wrapped knees here Titan THP 2.5
2x595 this felt good
2x685 this felt better
2x735 this is why I do this.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 15, 2011, 11:47:00 AM
http://www.youtube.com/watch?v=nzngOf6MfcI


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: Obvious Gimmick on January 16, 2011, 10:52:42 AM
excellent log. learning alot. keep posting!


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: _bruce_ on January 16, 2011, 01:48:58 PM
This is a lot of rattling.
Good job!


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 17, 2011, 07:39:02 PM
Thank you, I'm trying.

DEADLIFTS
4x3x135 sumo/conv
2x3x315 conv from here on down
2x2x405
2x2x495
2x585 ahhh, never really got warmed up and loose. it was difficult to pull myself into proper position. I'm training with 2 other guys and I let them rush me.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 18, 2011, 04:28:34 AM
http://www.ironscene.com/videos/5137_shannon_nash_raw_bp_2x315

video of my wife benching, i'm handing off to her.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 19, 2011, 06:08:19 PM
BENCH

3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
2x3x315
1x335 here we started doing commands (press/rack) longer pauses and holds than seen in competition.
1x355
1x365
1x385
1x405
1x425


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 21, 2011, 06:55:38 PM
SQUAT

3x5x145
2x5x235
2x3x255
2x3x305 started wearing belt on this set
2x3x345
2x2x395
2x435 started wearing knee wraps here
2x485
2x525
2x575
2x615
2x665
2x705

No video tonight, just not in the habit of recording training lifts.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 29, 2011, 04:22:19 AM
http://www.ironscene.com/videos/5152_troynah_sqts_2x775


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: chaos on January 29, 2011, 08:30:00 AM
http://www.ironscene.com/videos/5152_troynah_sqts_2x775
Good squats, but why was that guy rubbing your nipple at the end ???


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 29, 2011, 09:30:35 AM
he's always been looking at me .....  :-X


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on January 31, 2011, 07:27:07 PM
DEADLIFT with bands add 150-175lbs at lockout

4x3x185 Add 150-175lbs of bands here and on every set below
3x3x225 + bands
3x3x315 + bands
2x3x405 + bands
2x2x455 + bands
2x495 + bands
2x535 + bands
2x585 + bands


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on February 02, 2011, 06:10:20 PM
BENCH

3x20xbar
3x10x135 should have done 1 more set
2x10x185 should have done 1 more set
2x10x225
2x3x275
3x315
1x335
1x365
1x405 should have did 385 before this
1x425 wanted this for a double :(

argh, not my night. the guys i train with don't do as much warmup as i need to do and i let them rush me. although, i know they don't mind me taking more time to warmup i just didn't want to control the pace.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: chaos on February 02, 2011, 07:43:51 PM
BENCH

3x20xbar
3x10x135 should have done 1 more set
2x10x185 should have done 1 more set
2x10x225
2x3x275
3x315
1x335
1x365
1x405 should have did 385 before this
1x425 wanted this for a double :(

argh, not my night. the guys i train with don't do as much warmup as i need to do and i let them rush me. although, i know they don't mind me taking more time to warmup i just didn't want to control the pace.
That's alot of sets, and you wanted more? Too many sets kill my top end.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on February 03, 2011, 06:04:17 PM
I need to do alot of lite weight sets to limber up and stretch. normally, i get stonger as the weights get heavier.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on February 07, 2011, 12:11:20 PM
Squatted last friday

worked up to a single with 775, hip was giving me trouble.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on February 18, 2011, 06:37:59 PM
Went to a b-day party at a chinese & sushi restaurant earlier this month... ain't been healthy since!!


well, i've not been healthy since the b-day party week.

tried deadlifting 585 this past week, got it BUT it was heavy as a house!

benched on wednesday tried 405, got it BUT it was heavy as a house!!

I've lost 10lbs!!

today I drank 2 liters of pediatric electrolyte fluid, 2.5 lifters of power aid and a gallon of water. I was able to squat 775 tonight. i will try to put my weight back on and get hydrated in time for the PRO/AM March 5th.

Ya know, it ain't over till it's over.


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on March 18, 2011, 09:47:18 AM
NEW TRAINING CYCLE


Title: Re: Troy Nash - The Ol' PLATE RATTLER
Post by: nasht5 on March 18, 2011, 09:48:57 AM
Monday
rotator therapy
3x10x2.5

clean&press
3x10xbar

abs
3x10 5 different movements

Dips
60

W. Chins
60

N. chins
60

Underhand hammer machine
4x10

seated cable row
5x10

hypers
4x10

biceps
6x10

forearms
5x10

Tuesday
rotator therapy
3x10x2.5

clean&press
4x10xbar

Abs
3x10 5 dfferent positions

leg ext.
2x10

leg.curl
2x10

leg press
2x15 high & wide
10x15 low & close

calves
3x10

adductors / abductors
2x10


Thursday
Rotator therapy
3x15x2.5

Clean & Press
3x10x45

Abs
3 sets

Dips
60

Bench / weight will vary & chains will be thrown in & Flat DB every other wk instead of BB press
3x20xbar 2x10x95 2x10x135 2x10x185 2x10x205 4x10x225

DB Incline
1x10x45 1x10x50 1x10x55 1x10x60 1x10x65 1x10x70

Peck deck
3x15

2way DB raise front/side
4x10 ea.way

rev.peck deck
4x10

Triceps pushdowns
6x10

Friday
Rotator therapy
3x10x2.5

clean & press
3x10

abs
3x10 5 different positions

leg ext.
2x10

leg curl
2x10

squat
10x10 weight will vary

calves
3x10 sitting & standing

adductors & abductors
2x10

http://www.ebaumsworld.com/video/watch/81374474/


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on March 19, 2011, 08:55:21 AM
30min steam room

rotator therapy
3x20x2.5

3way DB raise
2x10x5 front/side/rear

3way DB raise
3x10x10 front/side/rear

Super set

Straight bar curl  1x10x30
Triceps pushdwns  1x15x75
Straight bar curl  1x10x30
Triceps pushdwns 1x15x100
Straight bar curl  1x10x40
Triceps pushdwns  1x15x125
Machine curl  1x10x60
Tricpes pushdwns  1x10x150
Machine curl  1x10x150
Triceps pushdwns  1x10x150


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on March 21, 2011, 04:54:57 PM
rotator therapy
3x15x2.5

Clean&Press
3x10xbar

Abs
3x8x 5 different position

Dips
50

wide chins
60

neutral grip chins
60

underhand hammer machine
4x10x90

seated row
5x10x170-220

hypers
4x10xbodyweight

Straight bar curls
3x10x30

machine curls
3x10x60



Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on March 31, 2011, 04:25:53 PM
rotator therapy
3x20x2.5

clean & press
4x10x30

abs
3x6-10 all 5 positions

leg ext.
2x10

leg curl
2x10

squats
2x10x135
5x10x225
3x10x315

mosts sets and reps and weight since i tore my adductor feb 25th. no issues with the leg during the training session but i will plan on procedding slowly.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on April 01, 2011, 05:30:22 PM
rotator therapy
3x20x2.5

elliptical
6min

abs
3x5-10 5different positions

BENCH
3x20xbar
2x10x95
2x10x135
2x10x185
2x10x225
2x10x255
2x10x275
2x10x305
2x10x315

tanning bed
15min


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on April 02, 2011, 07:46:01 AM
went to the gym to finish last nights routine

rotator therapy
3x20x2.5

Flat DB
10x55
10x65
10x75
10x85
10x100

DB incline
6x10x50

peck deck
3x15x100

3way DB raise
4x10x10

Triceps pushdowns
5x10-15x125

cardio
30min

tanning bed
15min

steam room
30min


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on April 05, 2011, 04:58:06 PM
rotator therapy
3x20x2.5

clean & press
4x10x30

wide grip chins
60

neutral grip chins
60

underhand hammer machine pulldowns
5x10

seated cable row
4x10x150-250

straight bar curl
3x10x30


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on April 16, 2011, 05:14:20 AM
been training just not posting


rotator therapy
3x20x2.5

BENCH
3x20xbar
2x10x95
3x10x135
10x165
10x185
10x225
10x255
10x275
10x315
9x335

DB INC
10x50
10x60
10x65
10x70
10x70

PECK DECK
3x10x100

3 way DB raise
4x10x10

REV PECK DECK
3x10x100-120

Triceps pushdowns
6x10x90-125


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on April 29, 2011, 05:44:45 PM
rotator therapy
3x20x2.5

BENCH
3x20xbar
2x10x95
2x15x135
2x10x165
2x10x185
2x10x215
2x10x225
2x5x275
2x5x315
2x5x340
5x365
5x385

DB INCLINE
2x10x55
1x10x60
1x10x65
2x10x50



Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on May 09, 2011, 04:34:22 PM
DEADLIFT

3x10x135
2x8x185
2x6x225
2x5x275
3x315
3x405
3x495
3x585

LEPRESS

20x160
20x250
15x340
15x430
15x520

LEG EXT.

3x15x150
15x170

THAT WAS IT...


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on May 11, 2011, 12:04:45 PM
tuesday night

rotator therapy
3x20x2.5 front/side/rear

neutral gripe chin ups
20

wide gripe chin ups
40

underhand chin ups
60

pronated cable rows
4x10x120-150

neutral gripe cable rows
1x10x150
1x10x200
3x10x250

hypers
4x10xbdwt

straight bar curls
2x12x40
2x12x50
2x10x60

seated calves
5x10

that was it...

WEDNESDAY night off...


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on May 13, 2011, 05:39:19 PM
this past thursday I squatted.

2x10x135
2x10x185
2x10x225
2x10x275
2x5x315


FRIDAY BENCH NIGHT

rotator therapy
3x20x2.5 front/side/rear

BENCH
3x20xbar
2x10x95
2x10x135
10x165
2x10x185
2x3x225
3x275
3x315
3x365
3x405

DB INC
10x50
10x60
10x70
10x85

Peck deck
2x12x120
12x150

3 way DB RAISE front/side/rear
4x10x15

reverse peck deck
3x10x120

triceps pushdown
4x12x125

Straight bar curl
4x10x40-60

GONE. WOOOOoooooooooo.......


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on May 19, 2011, 04:39:36 PM
Monday was deadlift day and worked up to 3x585 no belt.

Tuesday was back day and did chinups, seated rows, hypers yada yada.

wednesday off

TONIGHT BENCH NIGHT

rotator therapy
3x20x2.5 front/side/rear

BENCH
3x20xbar
2x10x95
2x10x135
10x165
10x185
2x8x225
8x275
8x315
8x335


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on May 20, 2011, 02:34:15 PM
Thank you Double R I will try to do so my friend.

Friday squat session

simpson & Thomas have been training with another crew for the last few months after our last meet. I wanted to lose weight and do different stuff and so did they. Last week they went to the beach for a week and drank it up. I saw them tuesday of this week and they said they were ready to start training serious again. I said Shannon and I are also begining our prep for "Summer Heat" in Sept for the APF/AAPF ran by Eric Hubbs.

Thursday, I get a text that they can't make it for bench that night cause their playing golf in ATL... today I get a text that simpson got called into work and thomas has to paint a house... well, maybe next week we can get them back on track.

As for me.....

3x10xbar
2x10x135
3x5x225
2x3x315
2x3x405
3x3x500 the abb/adductor muscle I tore back in Feb didn't hurt at all today. will continue to stretch and ice and use my tens unit to treat the muscle.

I plan to compete at Summer Heat in the APF at Rock Hill, SC for Eric Hubbs on Sept 10th. I will lift without gear but w/wraps. In the APF that will place me in the geared division but I feel I gotta make it fair. This meet is a fund raiser for special olympics.

I will then compete at SPF Record Breakers in gatlinburg, TN. There I will whoop the ass of any man who dares to compete against me.

So it is written (typed)... so it shall be done.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: chaos on May 21, 2011, 01:53:18 PM

I will then compete at SPF Record Breakers in gatlinburg, TN. There I will whoop the ass of any man who dares to compete against me.

So it is written (typed)... so it shall be done.
And now it's quoted. :)

Good deal doing the fundraiser for the Special Olympics. 8)


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on May 23, 2011, 04:24:05 PM
I've been going that meet for about 3yrs now, I think this will be the 4th? Not sure, but Eric does a great job raising money for them every year.

Anyway, back to whooping ass....

Rotator therapy
3x20x2.5 front/side/rear

DEADLIFT
3x3x135
3x3x225
2x3x315
3x405
3x495
3x585
2x675 didn't even try the third; crazy heavy today.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on May 27, 2011, 12:52:43 PM
SQUAT

3x10x135
2x5x225
2x3x315
3x405
3x495
3x585


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 03, 2011, 03:50:22 AM
rotator therapy
3x15x2.5 each way: front/side/rear

BENCH
6x20xbar
2x15x95
3x20x135
2x10x185
2x8x225
8x275
8x315
3x8x335

3 way DB raise: front/side/rear
4x10x10 each way

Reverse peck deck
3x10x100-120

Dips
2xfaillure

Triceps pushdowns
4x10


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 03, 2011, 01:52:52 PM
rotator therapy
3x15x2.5 front/side/rear

SQUAT
3x10x145
4x5x235
2x3x325 added belt on these
3x415 added lose knee wraps
3x505
2x3x595


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 06, 2011, 04:06:13 PM
The older I get the more driving long distances really mess me up on a training day. It really showed today during deadlifts.

4x5x135 sumo & conv
3x5x225
2x3x315
2x3x405
3x495
3x585 that was it, every rep slow and ground out.

Hypers
4x10xbwt


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 07, 2011, 04:55:18 PM
Rotator therapy
3x20x2.5 front/side/rear

neutral chinups
60

wide chinups
60

underhand chinups
60

seated cable rows
6x10x200-250

straight bar curls
4x10x40


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 13, 2011, 04:51:30 PM
benched last thursday sets of 5 went up to 225 felt like crap.

squatted last friday went up to 225.

MONDAY

rotator therapy
3x20x2.5

stiff leg deadlifts & romanian deadlifts
4x10x135
3x5x225
2x3x315

RACK PULLS
3x3x225
3x315
3x405
3x495

that was it...


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 14, 2011, 05:04:11 PM
rotator therapy
3x20x2.5

wide grip chinups
70

neutral grip chinups
70

underhand machine row
4x10x90

cable row
4x8x150-250

wide straight bar curls
2x10x40

close grip bar curls
2x10x40

alt. DB curls
3x10


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: NaturalWonder83 on June 14, 2011, 05:15:22 PM
same for me-i got stuck in traffic going to the gym yesterday-sat in traffic for 2 hours-workout really wasnt great after
The older I get the more driving long distances really mess me up on a training day. It really showed today during deadlifts.

4x5x135 sumo & conv
3x5x225
2x3x315
2x3x405
3x495
3x585 that was it, every rep slow and ground out.

Hypers
4x10xbwt


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 14, 2011, 06:21:00 PM
I work in the maintenance field and for 1wk every month I drive 5hrs a day roundtrip to service stores on the outter edge of my territory. so, one week every month my deadlift & squat sss-uck.  :(


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 16, 2011, 05:56:20 PM
rotator therapy
3x20x2.5

BENCH
3X20XBAR
2x10x95
3x10x135
2x5x185
2x5x225
3x255
3x280
3x315
3x345
3x380
3x405
3x430

3way DB lat.raise
4x10x10 each way front/side/rear

Triceps pushdowns
5x10x150

That was it...


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 17, 2011, 03:45:32 PM
squats
3x10x145
2x5x235
2x3x325 added belt on these two sets
2x3x415 add loose knee wraps on these two sets
3x505 tightened knee wraps from here on depending on weight.
3x595
3x685

have not been this heavy since Feb when I tore a muscle in my left leg.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 23, 2011, 05:14:17 PM
this week is what I refer to as a "wave week", I take it eazy.

monday

deadlifted; took it easy. had the bar on 3.5" platform and pulled 3x495

tuesday

underhand hammer machine rows
cable rows '
bi's

wednesday - off

thursday

bench; worked up to 7x365


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 24, 2011, 04:34:27 PM
squats
3x10x145
2x5x235
2x3x325 added belt on these two sets
2x3x415 add loose knee wraps on these two sets
3x505 tightened knee wraps from here on depending on weight.
3x595
3x685 wanted this for 2sets but right quad & hip just feel like it.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: wes on June 25, 2011, 02:20:34 AM
Nice training!

Really impressive numbers and lifts.

Train hard!


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 27, 2011, 04:59:30 PM
Thank you Wes.

rotator therapy
3x20x2.5

rack pulls top of knee cap
3x5x135
3x3x225
2x3x315
3x405
3x495
3x585
2x1x675

Good mornings
2x5x135
2x5x225
2x5x275

had to go consult with women about potential breast implants and consult with a trainer about their client doing bikini or fitness....... I LOVE THE GYM!!


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on June 30, 2011, 05:01:58 PM
rotator therapy
3x20x2.5

BENCH
3x20xbar
3x10x95
3x10x135
2x10x185
2x10x225
3x275
5x315
5x365
4x405 just couldn't get the 5th
5x405 I blew this up!!

3way DB raise
3x10x15 front/side/rear

over head rope triceps ext
4x10x150

triceps pushdowns
4x10x150


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 02, 2011, 12:06:40 PM
rotator therapy
3x20x2.5

squat
3x10x145
3x5x235
2x3x325 belt here
3x415
3x505 knee wraps here
3x595 light week this week


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 06, 2011, 05:14:21 PM
rotator therapy
3x15x2.5

BENCH
3x20xbar
10x95
3x10x135
2x10x185
2x5x225
3x275
3x315
3x365
3x405
2x2x435; missed the 3rd rep on both sets
3x405

3way shoulder raise
3x10x15

triceps overhead ext
3x10

triceps pushdowns
3x10


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 07, 2011, 04:40:45 PM
Squat

10xbar
3x5x145
2x5x235
2x3x325 added belt here
3x415 added loose 2.5m titan thp knee wraps here
3x505
3x595
3x685 i've got video of this will post later
1x735 i've got video of this too; was gonna do 3 but felt a slight twing in rt hip at top so racked it. rep felt light and eazy.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 11, 2011, 06:02:11 PM
DEADLIFTS

3x5x135
3x3x225
3x3x315
2x3x405
2x3x495
3x1x585
3x3x495


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 13, 2011, 05:21:05 PM
troy bench 2x6x365
shannon bench 6x275 5x300 6x275


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 18, 2011, 06:04:05 PM
clean & press
4x10xbar

DEADS
3x5x135
3x3x225
3x3x315
2x3x405
1x495 planned on doing a triple BUT not today; everything was heavy today.
1x545 way heavier than I expected.
1x585 did this because I had too.
1x635 wanted to do 3 sets of singles with this today but knew after the 495 I'd be way lucky to pull it once. I decided to go for it because failure is not the worse thing that could happen, not trying at all is way worse than failure.

wide grip chinups
45

hammer pulldowns
3x12-15x90

seated cable row
3x15-12x200-250

straight bar curls
3x15-12x40

that's it for tonight. will take off tues & wed then TRY and bench big triples and doubles on thursday.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 26, 2011, 04:50:01 PM
Well well well.... the week has been full of disappointments. Last mondays deadlift session was weak due to two reasons:

1st: I realize now I was getting sick
2nd: I was very dehydrated

The bench session last thursday sucked for me and shannon. She barely got 315 for a single and I barely got 405 for a triple. I hurt she hurt and on a bad bench night at the gym it is not a happy home later that evening.

we both had head colds friday morning with runny noses and achy joints so we called everybody and told them we would not workout on friday. FRIDAY IS my squat day - so if I don't squat ya know something ain't right.

friday morning noticed that i had lost over 10lbs within the last two weeks. Ya know, that could explain why my ankles have been KILLING me. So all weekend I had been trying to drink gatorade and poweraid. Put 5lbs back on by sunday evening. woke up sicker monday morning, slept till 2pm.... weighed and lost those 5lbs.

Shannon felt somewhat better but we did not workout monday. We did go today:

Shannon benched a eazy 2x315 and I jack hammered up a 635 deadlift. will eat and drink and sleep as much as possible till we train again on thrusday. things have to get better this week.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 28, 2011, 05:10:10 PM
Bench day

rotator therapy
3x20x2.5

BENCH
3x20xbar
3x10x135
2x10x185
2x3x225
3x275
3x315
2x345
2x375 tried to tuck my elbows more on this set and realized this has been my prob the last 2wks
2x405 super tucked on this and everything felt great
1x425 eazzy
1x455 super slow descent; good 1 count pause and slowly locked it out; very happy.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on July 29, 2011, 06:04:21 PM
Squat night

2x5x235
3x325
3x415
3x505
3x595 tweaked right quad at lockout of 2nd rep; still did 3rd to see how bad it was.
2x685 1st rep deep eazy quad a lil'sore; went for 2nd and quad quivered and shook had to favor left leg to come up.

I'm getting to old for this sh*t.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on August 06, 2011, 06:15:44 AM
Did not train this past monday or tuesday

WEDNESDAY bench

worked up to a single with 425

Thursday off

Friday - SQUAT

body squats
2x10x145
2x5x235
3x315
2x415
2x505
2x595
weakness in right hip at lockout; oh brother here we go again. stretched it out, applied biofreeze and decided to put a plate on it and do a single... if it goes it goes F'it.

1x685
eaziest set of the night. controlled it to proper depth and popped it up; felt goooood. The guys said "you squat down so slow it looks soooo heavy but then you explode it up and make it look sooo lite".

1x775
no pain once again but cut it high 4"-6"; not intense when i unracked it, didn't breath in deep enough and hold enough air; didn't reach back with my butt when I started to go down. That's a me problem.

1x775
no pain got lower but not low enough 2" high. I was intense, I did get my air, I did reach back, I just didn't stay in the fight long enough to make depth, That's a me problem, BUT I feel really positive about the squat session as a whole. Next week I wanna go to 800-825.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on August 09, 2011, 09:58:25 AM
Monday Deadlift

1x675 good single
0x725
0x725 When I findout who glued this to the floor..... BANG - ZOOM!


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on August 19, 2011, 08:03:35 PM
Squats

3x5x145
2x5x235
2x5x325 added belt from here
3x415 added knee wraps from here
3x505
3x595 sore right hip; oh well, who wants to live forever?
3x685 hip felt great, squat was stong and deep - thomas has video
1x775 wanted a triple but did not reach back with butt at start of descent I was unable to make the needed correction and was on the balls of my feet all the way down knees past toes so i called for spotters to take it. My bad.


Title: Re: Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3
Post by: nasht5 on September 02, 2011, 06:15:23 PM
squatted tonight raw of course.

3x10x145
2x5x235
2x3x325
3x415
3x505
2x595
1x685
1x825 I know BIG jump; cut it 6" high, no good reason why I didn't go all the way, my bad.
0x825 after I racked the first attempt I told everybody how lite it was and got back under to try again - big mistake, it got HEAVY for some reason so I racked it.