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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: nasht5 on January 06, 2012, 05:11:34 PM



Title: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on January 06, 2012, 05:11:34 PM
Goals for 2012

DON'T get sick the day before the MEET!  

I went to SPF Record Breakers back in Nov and woke up at 2am fri morning vomiting till 7am. then packed my bags and drove 3hrs to Gatlinburg, TN. Competed on Saturday drove back sunday.

I did get my openers of sqt775 and benched 445 and got 600 in the deadlift - missed 725 twice.

SQUAT 1005+
BENCH 500+
DEAD 800+

Some new training techniques & movements will be added for this 4 phase training cycle that I have not used in the past. Gonna go ALL OUT for this meet fellas.


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:12:14 PM
DB flat   5x10x50-75
DB incline 7x10x50-55
Dips   80
Machine curls  3x10x60
St. Bar curls    4x10x20-30
Triceps pushdowns 4x12x130



Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:13:28 PM
rotator therapy
3x20x2.5

clean & press
3x10xbar

wide chin ups
100
neutral chin ups
50
Hammer pull downs
2x10x45 2x10x70 1x10x90
seated cable row
5x10x150
Dips
80


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:15:46 PM
rotator therapy
3x20x2.5 front/side/rear

Abs

Clean & Press
3x10xbar

Wide Pull ups
100

Neutral chin ups
50

Seated cable row
1x10x150 1x10x200 3x10x250

Underhand hammer machine latpulldown
4x10x140

Calves
4x70-90


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:16:29 PM
rotator therapy
3x20x2.5

abs

clean & press
3x10xbar

Rack pulls - knee height
2x3x225
2x3x315
2x3x405
2x3x500

Good mornings
2x10x135
2x10x225

hypers
4x10

Straight bar curls
2x10xbar inside grip
2x10xbar outside grip

Hammer curls
4x10x25

Machine preacher curls
2x10x60


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:17:14 PM
rotator therapy
3x20x2.5

ABS

clean & press
3x10xbar

DIPS
85

DB FLAT
5X10-15X50-65

DB INCLINE
5X10-15X35-55

3way laterail DB raise
4x10x15 front
4x10x15 side
4x10x15 rear

Straight bar skull crushers
1x10x30
1x10x40
1x10x50
2x10x60



Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:17:59 PM
Neutral chin ups
50

wide grip chin ups
80

seated cable row
5x10x150-280

hammer machine pulldown row
4x10x70

straight bar curls
6x10x40 (3inside / 3outside)

calves
4x10x90


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:18:35 PM
rotator therapy
4x10x25.5 front/side/rear

wide chinups
80

Neutral chinups
50

Rack pulls
2x3x225
2x3x315
2x3x405
2x3x495

Seated cable row
1x12x150
1x12x200
2x12x250

Hypers
4x10xbwt

Dips
80

Straight bar curls
 A lot of sets and reps


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:20:07 PM
Rotator therapy
3x10x2.5 front/side/rear/elbow rotation

SQUATS - note to self: don't wear grey shorts to squat anymore... (crack sweat)
3x10x145
3x10x235
4x10x325

Leg ext.
5x10x120-150

Leg curl
3x10x100

Calves
4x10x90

Abb & Adduction
3x10 eachway


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:23:01 PM
rotator therapy
3x25x2.5 front/side/rear

abs

BENCH
4X20XBAR
4X20X135 holy cow this felt heavy, haven't done BB press since Nov.
4X20X185 every set the last 8-5 got slower & slower, LOL.
4X10X225 after the 1st set it all got easier & easier
Crazy pump in chest/shoulders & tri's - wow.

Machine Incline
4x10x45lbs plate each side; used 4 different hand positions
will do this machine now on instead of DB Inc due to old shoulder inj.

3way DB raise
3x10x10 front/side/rear

DIPS
50 (I got bumped off this by newbie gym members before I could finish)

Triceps pushdowns - Not the same as doing dips
3x20x120-150


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:23:50 PM
Rotator therapy
3x20x.25

abs

clean & press
3x10xbar

wide chin ups
80

Neutral chin ups
40

underhand hammer machine
4x10x70 each side

seated cable row w/wide handle
1x10x150
3x10x200

straight bar curls
4x10x40

calves - seated / standing / donky
4x10 each


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:24:35 PM
Rotator Therapy
3x20x2.5 front/side/rear/elbow rotation

ABS

Clean & Press
3x10xbar

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x255
5x275
5x300

Machine Incline
1x10x45 each side
1x10x70 each side
1x10x90 each side
1x10x105 each side

Dips
80

3way DB raise
3x10x10 front/side/rear

Triceps pushdowns
3x10x120


Title: Re: Nash - The Carolina Plate Rattler - SPF NATIONALS June 16/17 2012
Post by: nasht5 on January 06, 2012, 05:25:48 PM
rotator therapy
3x20x2.5 front/side/rear/side elbow rotation

clean & press

SQUAT
3x10x235
3x10x235
2x10x325
2x10x365

Leg extention
5x10x120-150

Leg curl
5x10x100

Calves
4x10 seated & donkey


Title: Re: Nash-The Carolina Plate Rattler-SPF NATIONALS-GOING ALL OUT FOR THIS MEET.
Post by: nasht5 on January 09, 2012, 04:19:40 PM
Rotator therapy
3x20x2.5 front/side/rear/elbow rotations

clean & press
3x10xbar

BENCH
4x20xbar
4x20x135

SPEED BENCH
3x3x135 + 120lbs chains
3x3x185 + 120lbs chains
3x3x225 + 120lbs chains

Machine incline
10x90
2x10x180
10x200
2x10x220

DIPS
80

3way DB lat raise
3x10x10


Title: Re: Nash-The Carolina Plate Rattler-SPF NATIONALS-GOING ALL OUT FOR THIS MEET.
Post by: nasht5 on January 12, 2012, 05:14:14 PM
rotator therapy
3x20x2.5

abs

clean & press
3x10xbar

BENCH
3x20xbar
3x20x135
2x10x185
2x5x225
5x275
5x315
5x325

machine incline
10x140
10x180
10x230

dips
65

3way DB lat raise
3x10x10


Title: Re: Nash-The Carolina Plate Rattler-SPF NATIONALS-GOING ALL OUT FOR THIS MEET.
Post by: nasht5 on January 13, 2012, 12:30:04 PM
Rotator therapy
3x20x2.5 front/side/rear/elbow rotations

body squats

SQUATS
3x10x145
3x10x235
2x10x325
1x10x375
1x10x415

Dirty girls (abb & adduction)
3x10 each way

Leg ext.
5x10x150

Leg curl
5x10x100


Title: Re: Nash-The Carolina Plate Rattler-SPF NATIONALS-GOING ALL OUT FOR THIS MEET.
Post by: nasht5 on January 16, 2012, 05:47:05 PM
rotator therapy
3x20x2.5

abs

clean & press

Speed bench
9x3x40% of 1RM + 120lbs of chains

Machine incline
4x10x180

3way shoulder raise
3x10x15



Title: Re: Nash-The Carolina Plate Rattler-SPF NATIONALS-GOING ALL OUT FOR THIS MEET.
Post by: nasht5 on January 19, 2012, 05:19:17 PM
rotator therapy
3x20x2.5

BENCH
3x20xbar
3x20x135
2x10x185
1x10x225
5x275
5x315
2x5x335

Machine incline
12x90
12x180
12x230

3way DB raise
3x10x15


Title: Re: Nash-The Carolina Plate Rattler-SPF NATIONALS-GOING ALL OUT FOR THIS MEET.
Post by: nasht5 on January 24, 2012, 05:42:04 PM
BENCH
3x20xbar
2x10x95
3x10x135
2x10x185
10x225
5x225
5x275
5x315
5x335
5x345

Machine incline
2x10x180
2x10x270

DIPS
80

3way DB raise
3x10x15 eachway



Title: Re: Nash-The Carolina Plate Rattler-SPF NATIONALS-GOING ALL OUT FOR THIS MEET.
Post by: nasht5 on January 27, 2012, 03:43:07 PM
SQUATS

3x145x10
2x10x235
2x5x325
2x5x415
2x5x505
2x5x600

ran out of time had to pick up shannon from work.


Title: Re: Nash-The Carolina Plate Rattler-SPF NATIONALS-GOING ALL OUT FOR THIS MEET.
Post by: nasht5 on January 30, 2012, 06:30:06 PM
BENCH
3x20xbar
2x10x95
3x20x135
2x5x165
2x10x185
2x10x225
5x275
5x315
5x365

DIPS
60

Machine incline
10x90
2x10x180
10x230

HAD TO GO...


Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-June16/17
Post by: nasht5 on February 03, 2012, 12:02:55 PM
THURSDAY NIGHTBENCH
3x20xbar
4x15-20x135
9x3x135+120lbs of chain

Machine incline
3x8x140

3way DB lat. raise
3x10x15 front/side/rear

Overhead machine press
3x10

Skull crushers w/straight bar
3x10

calves
4x10 donkey

FRIDAY AFTERNOON

Deadlift deficit (standing on plate)
3x5x135
2x5x225
3x5x275

wide grip chinups
50

neutral grip chinups
40

wide lat.pulldown (cable)
4x10x150

seated cable row
4x10x150

Hammer machine underhand pulldowns
4x10x140

Straight bar curls
6x10

calves
4x10 donkey


Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-June16/17
Post by: nasht5 on February 06, 2012, 05:49:07 PM
BENCH

3x20x135
2x10x185
2x10x225
5x275
5x300
5x315
2x5x335

DIPS
80

MACHINE INCLINE
10x180
10x230
10x270

3way DB lat raise
3x15x20 each way front/side/rear

Triceps pushdowns
3x20


Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-EYE OF THE TIGER
Post by: nasht5 on February 07, 2012, 06:23:55 PM
SQUAT
2x10x145
2x5x235
2x5x325 add belt
5x415 add knee wraps
5x505
5x595
5x650

Leg ext.
4x10-12x150-200

Leg curl
4x10x110

seated & Donkey calves


Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-EYE OF THE TIGER
Post by: nasht5 on February 10, 2012, 02:12:19 PM
Rotator therapy
3x20x2.5 front/side/rear/elbow rotations

clean & press
3x10xbar

ABS

rack pulls just above knee cap

No belt

2x5x135
2x5x225
2x5x315
2x3x405
3x495
3x585
3x635

Wide pull ups
60

neutral chin ups
30

Underhand hammer machine
4x10x140-190

Wide lat pulldowns
4x10x150-180

Seated cable row
4x10x150-180

Hypers
4x10

Straight bar curls
3x10x30-40

Calves Donkey
4x10



Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-EYE OF THE TIGER
Post by: nasht5 on February 13, 2012, 05:03:11 PM
BENCH

6x20xbar 3 different grips
10x95
3x10-12x135
2x10x185
2x10x225
5x275
5x315
2x5x365

Machine incline
3x10x270

Dips
60

3way shoulder raise
4x10x15

Superset - 4x10
straight bar curls
triceps pushdowns


Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-EYE OF THE TIGER
Post by: Overload on February 17, 2012, 08:20:07 AM
Great stuff.

I'm surprised not a single member is picking your brain on power lifting training.

You're a legit silverback gorilla.

Good luck with your comps.


8)


Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-EYE OF THE TIGER
Post by: nasht5 on February 20, 2012, 05:05:25 PM
thank you very much overload.

I've been sick since last tuesday, felt a little better over the weekend. expected to not be strong tonight so i'm not sure what tonights numbers mean:

rotator therapy
3x20x2.5 front/side/rear/elbow rotations

BENCH
3x20xbar
2x20x95
2x10x135
5x165
2x5x185
5x225
5x275
5x315
5x365
5x405 very hard to get 5th but I did get it.
3x405 could NOT get the 2 last reps
7x405 Added sling shot and popped out 7 before tri's said, "no more". love the slingshot.

DIPS
70

3way shoulder raise
4x10x15 front/side/rear



Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-EYE OF THE TIGER
Post by: nasht5 on February 21, 2012, 06:31:06 PM
SQUAT

3x10x145
2x5x235
2x5x325
5x415
5x505
3x595 strained left latissimus dorsi

wore my new RDC Squat shoes tonight. 595 is not what I consider "heavy", so there is no form or technique problems to notice here. They did a great job of putting me on my heals. 775 and up is where I've had issues in the past of leaning forward and placing to much weight on the balls of my feet, THAT is when we'll see how the shoes work for me. I think they'll do great.


Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-EYE OF THE TIGER
Post by: nasht5 on February 23, 2012, 04:16:01 PM
Due to my left lat dorsi still being sore I only did what I could do without aggrivating it.
A super lot of rotator therapy
7x20x2.5 front/side/rear

Overhead machine shoulder press
7x10x100

3way shoulder raise
7x10x15-20 front/side/rear

Giant super set
Triceps pushdowns
Straight bar curls
Overhead rope extentions
DB alt. curls
7x10-15


Title: Re: Nash-The Carolina Plate Rattler-Training for SPF Nationals-EYE OF THE TIGER
Post by: nasht5 on February 27, 2012, 05:22:00 PM
rotator therapy

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
5x315
5x365
5x405
12x315 drop set to failure


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 01, 2012, 07:59:18 PM
rotator therapy
4x20x2.5 front/side/rear/elbow rotations

BENCH
6x20xbar

Dips
80

Hammer Machine Incline
10x90
2x10x180
3x10x270

Shoulder 3way lat. raise
4x10x20

Upright rows
2x10x30

Overhead press straight bar
2x10x30



Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 02, 2012, 07:55:50 PM
rotator therapy

DEADS - no belt
3x5x135
2x5x185
2x5x225
2x5x275
2x5x315
2x3x405
2x3x455
2x3x500

wide chinups
50

neutral chinups
40

seated cable row
4x10x150-200

wide lat pulldown
4x10x150-200

straight bar curls
5x10x40-50


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 05, 2012, 05:25:17 PM
rotator therapy

BENCH
3 sets 3 different grips each set x 20 reps x the bar
then didj
3x20x135
2x10x185
2x10x225
5x275
5x315
2x5x365

Added single ply sling shot
3x405
1x455
1x500 lol, to easy. stopped here though, don't wanna be stupid and get hurt with my history of injuries, lol.


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 06, 2012, 05:39:55 PM
Squat

3x10x145
3x5x235
2x5x325 added belt
5x415 added knee wraps
5x505
5x595
1x685 wanted 5 but hips are not 100%

http://www.ironscene.com/videos/5793_troy_nash_sqt_1x685

leg ext
leg curl
dirty girls


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 08, 2012, 05:12:17 PM
rotator therapy

bench
4x20xbar
5x20x135

hammer machine incline
10x90
2x10x180
2x10x270

3way DB laterial raise
6x10x10/15/20

Reverse peck deck
5x10x80-110

just got in from eating Los Amigos (mexican restaurant) feel much better now.


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 09, 2012, 06:38:04 PM
rotator therapy

deads
3x5x135
3x5x225
2x3x315
3x405
3x495
3x585

good mornings
10x135
3x8x225

neutral grip chinups
40

hammer underhand pulldowns
10x90
3x10x140

seated cable rows
4x10x150-200

hypers
4x10xbwt

straight bar curls & DB curls
good bit


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 12, 2012, 04:27:35 PM
rotator therapy
3x20x2.5

BENCH
3X20XBAR
3X10X135
3x5x185
3x5x225
5x275
5x315
5x365
5x405 hard fought set
4x405 knew couldn't get 5th didn't want injury
3x405 hard fought set

hammer machine incline
10x230
10x280
10x320
10x360

3way DB lat. raise
4x10x15 front/side/rear


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 13, 2012, 05:37:18 PM
SQUAT - this was a planned light night, next week is planned heavy

3x10x145
2x10x195
5x235
5x325 add belt here
5x415 add knee wraps here
5x505


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 15, 2012, 05:26:35 PM
rotator therapy

BENCH
3x20xbar
5x20x135

hammer machine incline
4x10x180

Dips
10 15 15 20 22 12

3way DB raise
4x10-15x15

upright rows
2x10x30
3x10x40

seated machine overhead press
4x12

3way DB lat raise
3x10x15

Triceps pushdowns
4x15-20

overhead rope/cable triceps ext
4x12


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 16, 2012, 11:55:39 AM
rotator therapy

DEADS
3x3x135
2x3x185
2x3x225
3x275
2x3x315
3x365
3x405
1x455
1x195
1x585
3x3x405

Good mornings
4x10x225

neutral grip chin ups
50

seated cable row
4x10x150-200

straight bar curls
6x10x40-50

alt. DB curls
4x10x25-35

seated calves
4x10x70-115


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 19, 2012, 04:14:52 PM
rotator therapy

bench
warmup went well
3x275
3x315
2x315
1x365
1x405
0x455

well I sucked the big one on bench tonight. just flatout bent over and took it up the butt like a wussy trying to bench press. completely looked like I didn't know what I was doing.

I've got a deck of cards and each card has an excuse on it I could pull out from the deck and use to "explain" or "justify" my failure of a night. Bottom line is I'm not going to offer any reason for this pathetic performance. I'm just going to pick myself up from this elephant dung stained floor I'm on and go back to the gym tomorrow.


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 20, 2012, 05:04:42 PM
Squats

3x10x145
3x5x235
2x3x325 added belt here
3x415 started wrapping knees here
3x595
5x685

5x685 video is on youtube

http://www.youtube.com/watch?v=4b-qwXPDjYQ

today was a day of redemption.


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 24, 2012, 06:55:15 AM
Thursday

rotator therapy

bench
3x20xbar
3x10x135
2x10x185
2x5x225
3x275
1x315
1x405 added sling shot on this

hammer machine incline
4x12x180

3way DB raise
5x10-15x15-20lbs

reverse peck deck
4x10x100-110

upright rows
4x10x30-40

FRIDAY

Deads (sets x reps x weight)
3x5x135
3x3x225
2x3x315
2x1x405
2x1x495
2x1x585

Good mornings
4x10x225

seated cable row wide grip
2x12x150
2x10x200
4x10x250

hypers
4x10xbwt

seated calve raises
4x10

straight bar curls
5x10

DB curls
5x10


Title: Re: Nash-The Plate Rattler:Nationals+EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 26, 2012, 04:15:57 PM
rotator therapy
4x10x20

bench
3x20xbar
3x20x135
3x5x185
2x10x225
5x275
5x315
3x5x365
2x5x315

helped others...


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY
Post by: nasht5 on March 30, 2012, 11:46:18 AM
TUESDAY - no squats

THURSDAY - no training

FRIDAY - no deads

rotator therapy

neutral chinups
50

Wide grip lat pulldowns
4x12x150

seated cable row
1x12x150
1x12x200
3x12x250

hypers
4x10

3way DB raise
4x10-15x15 front/side/rear

DB curls & straight bar curls

tired tired tired this wk. monday is gonna be a moderate bench day then tuesday is going to be a heavy squat training session. monday I want to bench 3x5x360-385 and tuesday I wanna squat 5x735. will video the squats.


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on April 02, 2012, 04:36:20 PM
rotator therapy
3x20x2.5 front/side/rear

BENCH
3X20XBAR
3X20X135
2X10X185
2X10X225
5X275
5X315
1X365
1X405
1X425
0X455

DIPS
50


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on April 03, 2012, 05:25:22 PM
Squat
3x10x145
3x5x235
2x5x325 add belt
5x415 add wraps
3x505
2x595
1x685
1x775

soon as josh sends me the video I'll post it.
here it is: http://www.youtube.com/watch?v=CrqYA6tYqVA


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on April 09, 2012, 05:14:37 PM
rotator therapy
3x20x2.5

BENCH
3x20xbar
3x20x135
2x10x185
3x15x225
2x5x275
2x5x315
3x5x365

DIPS
80

3way DB raise front/side/rear
5x10x15

triceps pushdowns
3x10

Overhead triceps rope ext.
4x12

Alt. DB curl
2x10x20 2x10x25 2x10x30 2x10x35


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on April 23, 2012, 04:29:34 PM
BENCH

6x20xbar 3 different grips
3x20x135
2x10x185
2x10x225
2x5x315
5x365
3x5x405
2x3x405


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on May 01, 2012, 01:33:57 AM
squat last week
kept it lite
worked up to 5x405 no belt no wraps

did lite chest and bombed shoulders on thursday

friday was deficit deads done romanian deadlift style
lat pulldowns and seated cable rows; very heavy on these.

Monday (yesterday)

BENCH
1x425


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on May 08, 2012, 06:45:17 PM
monday benched 3x5x365

squat today
2x10x145
2x10x235
3x325
3x415
3x505
3x595
1x685
1x775


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on May 11, 2012, 01:08:36 PM
THURSDAY TRAINING

rotator therapy
3x20x2.5

3way DB raise
5x10x15 front/side/rear

Dips
60


FRIDAY TRAINING

rotator therapy
3x20x2.5

DEADLIFT
3x5x135
3x5x185
2x5x225
2x20x225
5x225

wide chinups
50

seated cable row
2x15x150
2x10x200
20x200

hypers
4x10

straight bar curls
2x20x30
2x15x30
2x10x40

Preacher curls
3x15 inside
3x15 outside


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on May 16, 2012, 11:38:16 AM
Monday

felt horrible. weekend job is starting to hurt my training.

benched up to 225 and said "F it".

Tuesday

felt horrible but had visitors coming to squat so I gave it the ol'college try.

sore, tight and old is how i felt.

3x10x235
2 or 3 sets of 5 w/325
2x415
1x495
1x585 or 595 this finally felt good and i stopped hurting
1x705 this felt really good so i thought the night was gonna be good
1x795 felt a lil'heavy at the bottom but it popped up fast
0x855 1/4 way down the body said, "STOP, no no no", a lil'lower and then the brain said, "STOP".

Feel sore, tight and old today. gonna go take an epson salt bath and a nappy.


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on June 04, 2012, 05:35:49 PM
training the last 2wks has really been just gym visits. I've been sick with the flu and just got over it late last wk. This is the first training session worth even mentioning over the last 2wks.

BENCH
3x15xbar
2x10x95
3x10x135
2x5x185
1x15x225
1x5x225
3x275
3x315
3x345
3x385
3x405
2x3x425
1x430 this flew up so fast it drifted over my forehead & fell into the racks, lol.
1x435 thought I could do this after the way 430 flew but it was ugly, ok gym lift.
1x275
1x315
1x365
1x405

Dips
60

3way DB raise
4x10x20


Title: Re: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012
Post by: nasht5 on June 07, 2012, 01:46:32 PM
SQUAT
2x10x145
2x10x235
3x325 added belt here
2x415
2x505 started wrapping knees here
2x565
2x655
1x705 wanted to start doing 3's but hips sore, stopped. :(