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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: nasht5 on August 13, 2014, 12:34:29 PM



Title: NASH
Post by: nasht5 on August 13, 2014, 12:34:29 PM
http://www.youtube.com/watch?v=V-OYKd8SVrI


http://www.youtube.com/watch?v=mDxDMaZW5bw




My last powerlifting meet will be SPF Record Breakers in Gatlinburg, TN on November 15th 2014. 13wks 3days.
I will post complete sets x reps x pounds and exercises every training day along with some weekly video.


TUESDAY

SQUATS
10x10x145
3x5x235
2x5x325 added belt on these
2x5x415 add loose knee wraps on these
2x5x505

Leg ext & leg curl
5x15 each

Free motion squat machine
5x15x120
feet 12" apart, ass to grass, let knees drift slightly pass toes to focus on quads - burn baby burn.


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



injuries, taking the hit from injuries and keep moving forward.

http://www.youtube.com/watch?v=suDwcEp5_tc

if you know what you can do then go do what you can do but ya got to be willing to risk injury, get injured and keep moving forward.


Title: Re: NASH
Post by: nasht5 on August 15, 2014, 12:05:22 PM
Rotator therapy
3x20x2.5

Good mornings w/camber sqt bar
2x20xbar
2x10x135
4x10x225

Conv deadlifts
2x3x225
2x10x225
2x15x225

Hams still very sore from squats & leg curls on Tuesday. Tried to warm them up but couldn't, so just did a good volume of reps.

Hammer machine iso-LPD
5x20x225

Hammer machine iso-underhand row
2x20x225
2x20x185

front & side DB laterails
5x15x10 each way

Reverse peck deck for rear delts
5x15x130

Overhead rope triceps ext
5x15x100

Triceps pushdowns
5x15x120

DB concentration curls
5x15x25 each arm

Straight bar curls
2x10x50

Wife starts a new job next wk so we will workout at different times. we both will however be able start a Monday / Tuesday - Thursday / Friday training split.


Title: Re: NASH
Post by: nasht5 on August 18, 2014, 04:18:03 PM
rotator therapy
3x20x2.5

ABS - YUP, I did abs bitches ;D

BENCH
3x10xbar
2x10x95
2x10x135
10x185
10x225
10x275
3x5x315
15x255 7x225 5x185 5x135 strip down set

Superset
HIGH CABLE FLY
3x10
LOW CABLE FLY
3x10

HAMMER MACHINE INCLINE
3x15

FRONT/SIDE DB RAISE
3x15x10 each

REVERSE PECK DECK
3x15x110

SUPERSET
Triceps pushdowns
3x20x110
Straight bar curls
3x15x40



Title: Re: NASH
Post by: nasht5 on August 19, 2014, 07:30:52 PM
Rotator therapy
3x10x2.5

SQUAT
10x5x145
2x5x235
2x5x325 add belt
2x3x415 start adding wraps here
3x505
1x595
1x685
1x775

Wild squat session. no spotters hardly anyone in gym. felt like shit allday. feet hurt, knees hurt walk like an old man, back tight. Then go to gym late and walkout squat that. hell y'all, ya never know what kind of training session your gonna have until you get going. WOOooo!

Leg ext
3x10
leg curl
3x10

seated calves
3x20
standing calves
3x20

ABS - yes bitches I did do abs  ;D


Title: Re: NASH
Post by: nasht5 on August 21, 2014, 05:31:36 PM
Passed a kidney stone earlier this morning. Hit me about 9am passed it around 1pm. was going to skip the gym but my buddy called and said his meeting was canceled and he would be at gym tonight. so I decided to atleast show up and try to do something.


Rotator therapy
3x10x2.5

ABS

DEADLIFTS
sumo/conv 10x1-5x135 alternated between sumo & conv in an attempt to warmup; get loose
3x3x225
2x3x315
2x3x405
2x3x495
3x585
1x635 missed a second rep with the bar above the knees; didn't know it was that high, just had to thrust the hips

GOOD MORNINGS
2x10x135
2x10x225
2x10x275

That was that with that.


Title: Re: NASH
Post by: nasht5 on August 22, 2014, 11:00:25 AM
Rotator therapy
3x15x2.5

HAMMER STRENGTH ISO-LPD - keep the chest forward
2x20x45
2x15x70
5x20x90

HAMMER STRENGTH ISO- underhand row
6x15x70 - focused on keeping chest out during the row.

HAMMER STRENGTH OVERHEAD PRESS
4x10

3way DB LATERIAL RAISE
4x15x15 each way

REVERSE PECK DECK - for rear delts
4x15x130

Overhead rope pulls to skull
4x15

Rope pulls to chest - exaggerated shoulder blade movement
5x15

***SUPERSET***

Triceps pushdowns
10x15x100-180

1arm concentration DB curls
3x15x25 each arm

Straight bar curls
3x15x40

HAMMER STRENGTH CURLS
4x15x45

GLUTES - yes bitches I work glutes now too 8)


Title: Re: NASH
Post by: nasht5 on August 25, 2014, 04:57:20 PM
Rotator therapy
3x10x2.5

Flat DB press
3x15x50
2x15x70
2x10x90
10x120
9x120
5x120
Took every rep thru full range of motion; DB into armpits great stretch of pecs. squeeze at top.

Hammer Machine incline
2x10x225
3x10x185
1st two sets hands close; last 3sets hands wide; stretch pecs full range motion.

2way DB lateraile raise front/side
4x15x15 each way

Reverse peck deck
2x15x130
2x15x150

**SUPERSET**
Triceps pushdown
6x15x100-180
concentration DB curls each arm
2x15x25
2x15x30
2x10x35
Overhead rope ext.
4x15x100
Straight bar curls
4x15x45

awesome training session tonight.


Title: Re: NASH
Post by: nasht5 on August 26, 2014, 07:04:29 PM
SQUAT - walked out

10x5x145
2x5x235
2x5x325 added belt for these sets
2x5x415 added knee wraps for these and rest of sets
5x505
5x555

Leg ext
3x15
Leg curl
3x15

looking forward to taking Wednesday off from training. I am sore (in a positive way) from the increased volume.


Title: Re: NASH
Post by: nasht5 on September 01, 2014, 03:32:07 PM
Rotator therapy
3x10x2.5

DB FLAT PRESS
3x15x50
2x15x65
3x12x80

Machine incline
5x10-12x185

HIgh cable flys
2x15
Low cable flys
2x15

2way DB raise front/side
4x15x15 each way

Reverse peck deck
4x15x110

**SUPER SET**
Overhead rope ext
5x15x110
Straight bar curls
5x15x50
**SUPER SET**
Triceps pushdowns
5x15x180
Machine curls
5x15x45

Love the supersets; arms feel crazy pumped - awesome.


Title: Re: NASH
Post by: nasht5 on September 02, 2014, 05:05:42 PM
rotator therapy
3x15x2.5

SQUATS
6x5x145
3x5x235
2x3x325
2x3x415
3x505
5x595

Free motion squat machine; feet close ass to ankles
4x10x100


Title: Re: NASH
Post by: nasht5 on September 05, 2014, 02:03:14 PM
Rotator Therapy
3x20x2.5

Abs

2WAY DB RAISE front/side
4x15x15 each way

SMITH MACHINE OVERHEAD PRESS
4x20 (no weight added) front
4x10 (no weight added) back
4x12x30 front
2 Major right shoulder surgeries in 08' can't press overhead.

2WAY DB RAISE front/side
3x10x20 each way

REVERSE PECK DECK
5x12x130

**SUPER SET**
Triceps pushdowns
10x15x150
Machine curls
6x15x50
Concentration DB curls
4x10x30 each arm



Title: Re: NASH
Post by: nasht5 on September 08, 2014, 05:45:35 PM
rotator therapy
3x20x2.5

DB flat press
3x15x50
2x15x65
2x12x80
2x10x100

Machine incline
4x15x135

Hi cable fly
3x10
low cable fly
3x10

Overhead smith press
3x15
3x15x40

2way DB laterail raise
3x15x15 each way

Reverse peck deck
3x15x130

Triceps pushdowns
4x15x150
Concentration DB curls
5x10x35 each arm


Title: Re: NASH
Post by: nasht5 on September 09, 2014, 06:28:05 PM
SQUAT

6x5x145
3x5x235
2x5x325
2x5x415
1x505
1x600

went lite on squat this week cause hoping to go heavy on pulls this Thursday. Sure am looking forward to taking tomorrow off from training (Wed), need to recover. will also take Fri off.


Title: Re: NASH
Post by: nasht5 on September 11, 2014, 04:59:08 PM
PULLS

2x3x225
2x3x315
2x3x405
2x3x495

All reps were fast & explosive off the floor, which is not my normal deadlift techinque, but one that I am working to improve. had plans to work up to 675lbs today. unfortunately I strained my left lat & oblique. aggravated them last thursday at work. everything was feeling fine today till that last sets 1st rep. decided to shut it down and not risk a more serious injury. was planning to not train tomorrow anyway, so I'll plan on being healed by monday.


Title: Re: NASH
Post by: nasht5 on September 15, 2014, 07:21:46 PM
left side still sore from last week.

I woke up friday about 12 and did not go to sleep till sunday morning at 0230. I worked sunday, got home around 3 or 330'ish slept till 3pm monday. went to the gym today and everything felt heavy.

rotator therapy
3x10x2.5

BENCH
3x20x135
2x15x185
2x10x225
2x5x275
5x315
added a two board from here on
3x315
3x365
3x405
2x3x365

Flat hammer machine press
2x20x135
2x15x185
2x15x225

that was it, just not a hoo-rahh day.


Title: Re: NASH
Post by: nasht5 on September 17, 2014, 11:02:59 AM
left side still sore also still feel sluggish. no energy.

SQUAT
5x5x145
3x5x235
2x3x325
2x3x415
3x505
3x595
Didn't really want to do the last set but did it anyway. feel like shit. I do have a lot of serious shit going on right now in life and am sure it's finally catching up to me. i feel like Atlas with the weight of the world on my shoulders. hopefully, the meeting i have tomorrow will answer many of the questions i have and will offer a beacon of light as to what is going to happen. hopefully when i get some answers much of this emotional weight will drop off me. not sure if i'm gonna train anymore this week. guess it depends on how thursday goes.


Title: Re: NASH
Post by: nasht5 on September 18, 2014, 07:29:08 PM
the company i work for told us in june that they have decided to subcontract the type work I do. Last day with them will be friday next week. The subcontractor met with us today and has hired us to work for them. No change to our pay and our new insurance kicks in on the following monday.

A great weight has been lifted off my mind.... now it's time to load the bar and get ready for the meet november 15th in gatlinburg, tn.


https://www.youtube.com/watch?v=weiD8MgmM_0&index=48&list=FL0DAKjOKMdPt6BsATuTpORQ


Title: Re: NASH
Post by: nasht5 on September 22, 2014, 05:13:25 PM
Rotator Therapy
3x20x2.5

also did rotator therapy after each set of Flat DB press

Flat DB press
3x15x50
2x15x70
2x10x90
2x10x110
3x8x110

Flat Hammer machine press
1x20x135
4x10x225

Rack pin press (about a 2baord from chest)
5x135
5x185
5x225
5x275
3x315

Triceps cable pushdowns
10x15-10x130-200

Alt. DB curls
5x10x30

Alt. DB Hammer curls
5x10x30



Title: Re: NASH
Post by: nasht5 on September 23, 2014, 07:02:35 PM
SQUAT - all sets walked out

10x5x145
3x5x235
2x5x325 added unleavered belt on these
2x3x415 levered belt & wraps from on these and down.
2x505
2x595
2x685 got some spotters for this

was planning on doing 2-3 more sets with 685 but my left knee started getting tender and stiff, so called it a night. 3hrs later knee still sore, sucks getting old. takes longer to recover from stupid aches and pains.


Title: Re: NASH
Post by: nasht5 on September 29, 2014, 08:20:57 AM
left knee not as sore but still not 100%.

anyway, I trained early monday morning because I have a training session for my new job that starts at 1:30pm this afternoon and will run over into my normal training time. They mentioned also more meetings tuesday which i hope will end intime for me to squat tuesday.

rotator therapy
3x20x2.5

DB flat press
3x15x50
2x15x70
2x12x90
2x10x110

BB flat press
2x20x135
2x15x185
3x10x225

Cable fly's
4x12

Hammer machine incline
4x10

Hammer machine decline
4x10

Triceps pushdowns
12x150
12x170
2x10x210

had to go.


Title: Re: NASH
Post by: nasht5 on October 04, 2014, 08:36:59 PM
New company is a like watching two monkeys fucking a football. Everyone I have met seem nice and honest but are weeks behind in being prepared to provide service not only to their new employee's but also to the customer.

don't ya just love it when a company signs a brand new contract and decides to design a tablet application to  provide to track EVERY THING. ::) service calls, regular scheduled service, inventory yada yada yada, and the IT people are working daily on "bugs" in the system and process? Shot gun training in two sessions then just days later they say, "we've made changes to the check in/out and signoff as well as billing process just check your email for how to it".  ???

So, I didn't workout after Monday last wk. Tuesday training lasted till 9pm. Wed and Thurs worked till 9pm. worked some at home Fri and Saturday on more training shit for OSHA.

Will work in the field this sunday 10/5 in an effort to get ahead in my hours so I can get home in time to train for the meet I want to do Nov 15th.


Title: Re: NASH
Post by: nasht5 on October 06, 2014, 05:04:22 PM
BENCH
3x20xbar
3x15x135
2x10x185 slammin' speed reps
2x5x225 slammin' speed reps
3x275 blitzed these
3x315 slowed down and controled these
3x3x365 they all felt good; didn't go heavier due to sore chest from slam fucking 185 & 225

DB PRESS
10x70
10x80
2x12x100

3board BB press
3x3x315
Shoulda gone heavier after 1st set, bad decision not to.


Title: Re: NASH
Post by: nasht5 on October 07, 2014, 05:50:45 PM
SQUAT

3x8x145
3x5x235
2x3x325
2x415
2x505
2x595
1x685

Had a hard time walking out and setting up the 685 this week. Unracked the weight and it came up uneven, reracked it and adjusted bar on my back, The plan is to be set up in 3 steps but this took 5 with some adjustments of inches, once I got set I started leaning back about to fall back - luckily my back spotter nudged me forward so I could regain my setup. After all that drama I did a single and racked it. Live to fight another day.


Title: Re: NASH
Post by: nasht5 on October 20, 2014, 05:33:14 PM
rotator therapy
3x20x2.5

Flat hammer machine press
2x20x135
2x20x185
2x20x225
2x15x275
2x10x225

Incline hammer machine
15x135
3x15x185

low cable flys
3x15

high cable flys
3x15

overhead smith machine press
20xbar
3x15x40

front & side DB lat raise
3x15x15

rope face pulls
3x20

overhead rope ext
3x20

clean & press
4x10


Title: Re: NASH
Post by: nasht5 on October 21, 2014, 05:15:40 PM
Deadlifts

3x10x135
2x10x185
2x10x225
2x10x275
2x10x315
12x405

Hyper ext
3x12

leg curl
3x12



Title: Re: NASH
Post by: nasht5 on November 12, 2014, 05:51:57 PM
benched monday doing sets of 10, then alittle incline and cable flys shoulders bi's and tri's.

squatted for the 1st time since oct 7th last night. sets of 2x5 with 235, 325 and 415. knee felt real good the whole time, even felt fine today at work. look forward to squatting again next week.


Title: Re: NASH
Post by: nasht5 on January 17, 2015, 04:39:07 PM
DB flat press 2x10x120's monday, squatted 3x595 tuesday & pulled 3x585 thursday.


Title: Re: NASH
Post by: nasht5 on January 31, 2015, 05:42:18 PM
squatted 2x5x600 this past tuesday

Shannon benched 5x315 last week.


Title: Re: NASH
Post by: Montague on February 01, 2015, 01:11:38 PM
the company i work for told us in june that they have decided to subcontract the type work I do. Last day with them will be friday next week. The subcontractor met with us today and has hired us to work for them. No change to our pay and our new insurance kicks in on the following monday.

A great weight has been lifted off my mind.... now it's time to load the bar and get ready for the meet november 15th in gatlinburg, tn.


https://www.youtube.com/watch?v=weiD8MgmM_0&index=48&list=FL0DAKjOKMdPt6BsATuTpORQ


I know all too well the bullshit that can trickle down from "corporate."

How is Shannon's training?


Title: Re: NASH
Post by: nasht5 on February 08, 2015, 06:12:15 PM
Here training is going very well. she will compete bench only at a meet in april. she's benched 5x300 and 5x315, 3x6x120lbs DB a few times. bodyweight around 173 give or take from day to day. hope to add a few pounds get closer to 180.


Title: Re: NASH
Post by: nasht5 on February 24, 2015, 09:11:04 PM
I've been out of town working, no training for 3wks, Shannon's bench is still going well. Today her bench training went like this:
2x12xbar
2x12x95
2x12x135
10x185
5x185
5x225
5x255
2x5x275 she has always had trouble here, so the 2nd set is more about feeling comfortable w/the weight.
5x300
4x315
I wasn't there so she had to find different handoff people she didn't know & fully trust. Still a good session.
Next week I'll be back & she'll do DB's. Next bench session she'll start doing 2sets of 3's.
 I will do my best get ready for the MEET. Missing 3 wks could be a blessing.


Title: Re: NASH
Post by: nasht5 on February 27, 2015, 07:19:10 AM
Back in town -sick though so I won't train till next wk. Shannon went to gym and did all this:

Rotator therapy
 2x15 front raise, side raise, elbow at side rotate, elbow raised up side rotate.

Overhead BB press
 2x10xbar 2x10x75 2x10x95 2x5x115 2x5x135 3x5x155

Leg curl
6x15-8x varying weight

Front & side DB raise
3x8x25 each way

Reverse peck deck for rear debts
4x8x130-160

Leg curls
4X8X65

Seated hammer machine overhead press
5x5x70-150  

Glute work & body squats


Title: Re: NASH
Post by: nasht5 on March 02, 2015, 06:13:02 PM
Shannon bench

2x10xbar
2x10x135
10x185
5x185
2x3x225
3x255
2x3x275
3x300
3x320
1x335 shoulda been 3

Dips
51

Glutes

Nash bench
3x10xbar
3x10x135
2x10x185
2x3x225
2x3x275
2x3x315
3x345
3x365
3x385
2x3x365

JM PRESS
4x10x135


Title: Re: NASH
Post by: nasht5 on March 03, 2015, 06:49:53 PM
Nash Squats

5x10xbar
5x10x135
3x10x235
2x5x325  added belt on these
2x3x415 added knee wraps on these
3x505
3x595

1st squat session in over 3wks this felt good.


Title: Re: NASH
Post by: Montague on March 04, 2015, 02:27:35 AM
Shannon bench

2x10xbar
2x10x135
10x185
5x185
2x3x225
3x255
2x3x275
3x300
3x320
1x335 shoulda been 3

Dips
51

Glutes

Nash bench
3x10xbar
3x10x135
2x10x185
2x3x225
2x3x275
2x3x315
3x345
3x365
3x385
2x3x365

JM PRESS
4x10x135


Do you plan to incorporate the JM Press on a regular basis?
If so, I am interested to see the results!


Title: Re: NASH
Post by: nasht5 on March 04, 2015, 03:19:20 AM
Yes. Talked with a buddy who is a bench specialist,620@242, he used JM press during his rise to 600. He suggested a heavy low rep wk & a lighter high rep wk.

 We alternate wk's of low rep BB press and high rep DB press already. BB wk is triples so JM will be sets of 8-10. DB wk is sets of 8-10 so JM  will be sets of 4-6.

I'm gonna try and get Shannon to do them too, but she doesn't like new stuff during meet training. She's more open to off season adaptations.


Title: Re: NASH
Post by: nasht5 on March 07, 2015, 03:44:13 AM
Dead
a bunch sumo /conv  w/135
3x5x225
3x3x315
2x3x405
2x3x495

Goodmornings w/SSB  bar
5x135
2x5x225
3x5x315


Title: Re: NASH
Post by: nasht5 on March 07, 2015, 03:36:14 PM
Rotator therapy
3x30x2.5

Front / side / rear dumbbell raise
2x30x15 each
3x20x20 each
4x10x25 each

Alt  DB curl
2x50x20
2x20x30
2x15x35

Machine curls
4th

SHANNON
Wide chinups 60
Underhand chinups 25
Neutral chinups 25

Biceps curls
5th

Glutes


Title: Re: NASH
Post by: nasht5 on March 09, 2015, 04:52:11 PM
Nash

DB PRESS
2x15x50
2x10x70
8x90
8x110
2x7x120
12x120

JM PRESS
5x6
Learning the proper form. This weekend I watched 2 videos by JM and saw that the other videos I saw used different form and technique. To be honest I felt nothing from today's sets doing it the precise JM way compared to last week using the "flawed" technique. Next wk I'll try the JM way again and see how it feels.



Title: Re: NASH
Post by: nasht5 on March 10, 2015, 07:09:07 PM
Nash squat

Worked up to 2x3x505

Shannon DB PRESS
3x10x55
2x10x70
8x90
6x110
2x6x120
9x120

Weighted dips
20repsxbodyweight
2x12x25lbs plate

Overhead rope ext
2x10x90
2x10x110

Glutes


Title: Re: NASH
Post by: nasht5 on March 12, 2015, 05:11:29 PM
Nash

Goodmornings
2x10x135
2x10x225
2x10x315

Rack pulls
2x3x225
2x3x315
2x3x405
2x3x495
2x3x585


Title: Re: NASH
Post by: nasht5 on March 13, 2015, 11:14:18 AM
Rotator therapy
3x30x2.5

Front&side DB raise
2x8-10x15
2x8x20
2x8x25

JM PRESS
10xbar
10x95
3x8x135

Overhead tri ext
4x10

Triceps pushdowns
6x6x120-250


Title: Re: NASH
Post by: nasht5 on March 16, 2015, 05:39:52 PM
Shannon

Bench
3x10x95
2x10x135
10x165
10x185
5x185
2x3x225
3x255
3x285
3x300
3x325
3x285

Dips
60'ish

Glutes

Nash

Bench

3x10x95
2x10x135
2x5x185
2x5x225
2x3x275
3x315
3x365
3x405
1x405
5x365

Dips
60'ish


Title: Re: NASH
Post by: nasht5 on March 17, 2015, 06:45:19 PM
Nash SQUATS

3x10x145
2x10x235
2x5x325
2x3x415
3x505
3x595
3x685

Hamstrings 3x8


Title: Re: NASH
Post by: nasht5 on March 20, 2015, 03:24:30 PM
Rotator therapy
3x30x2.5

Underhand lat pulldown
4x10x150

Seated cable rows
4x10x150 

Hammer machine pulldowns
2x10x180
7x230
7x270
7x320
4x7x360
4x7x320

Seated cable rows
7x150
7x200
2x7x250
2x7x300
4x7-8x320

Concentration DB curls
4x10 each arm

Machine curls
4x8


Title: Re: NASH
Post by: nasht5 on March 20, 2015, 06:04:34 PM
Shannon

Wide chinups
100

Underhand chinups
44

DB Concentration curls
3x8

Glutes


Title: Re: NASH
Post by: nasht5 on March 23, 2015, 04:26:06 PM
Nash BENCH

3x10xbar
3x10x95
2x10x135
2x10x185
2x10x225
3x275
2x3x315
3x3x365

3way DB raise
10x15
10x20
3x8x25

JM PRESS
4x8x95

Overhead triceps ext
4x8x120


Title: Re: NASH
Post by: nasht5 on March 24, 2015, 05:47:04 PM
Nash SQUATS

Worked up to 3x3x505

Lower back and inner thighs tight and sore so took it easy.

SHANNON BENCH

Warmed up then did: 3x225 2x3x275 3x300 3x315 2x335 3x255 3x275

Overhead press
4x8

Triceps pushdowns
6x8

Overhead triceps ext
4x8

Glutes


Title: Re: NASH
Post by: nasht5 on March 26, 2015, 05:10:02 PM
NASH

DEADLIFTS

3x3x225
2x3x315
2x3x405
3x495
3x585
1x675 wanted a triple but just not in the cards today.


Title: Re: NASH
Post by: Montague on March 26, 2015, 06:24:08 PM
Nash BENCH

3x10xbar
3x10x95
2x10x135
2x10x185
2x10x225
3x275
2x3x315
3x3x365

3way DB raise
10x15
10x20
3x8x25

JM PRESS
4x8x95

Overhead triceps ext
4x8x120


So, be honest...

Have you noticed anything from the JM Presses?


Title: Re: NASH
Post by: nasht5 on March 28, 2015, 11:11:06 AM
First time we did them I totally felt it in my triceps. Then did more searching and found two video's by JM and found out I did not do them according to his standards. I made the adjustments thus performed the lift to his standards for the last several sessions and have felt nothing in the triceps only PAIN on the tip of my right elbow.

In one of his vid's he does mention some of the Westside guys didn't perform the lift precisely as he demonstrated but they still made significant gains. Next week I'll go back and do them the first way I did them and see how that goes. I did more of an elbow tuck and let the elbows drop down more. Bar to my chin/throat area. Still bent the wrist. Which means I did rotate the shoulders and engage the front delts but it still put more emphases on the triceps to lockout.


Title: Re: NASH
Post by: nasht5 on March 31, 2015, 01:41:19 AM
We benched last night, we both sucked. Both of us do better with reps than singles.


Title: Re: NASH
Post by: nasht5 on March 31, 2015, 05:39:00 PM
Squat did 3x585


Title: Re: NASH
Post by: Montague on March 31, 2015, 06:12:56 PM
When is the next meet?


Title: Re: NASH
Post by: nasht5 on April 01, 2015, 02:41:06 AM
The plan was April 18th in Kentucky... but Shannon had a bad bench session and is thinking about not competing. Told her we would make a decision based on next week's bench session. If she doesn't hit 350 or more she won't wanna compete.


Title: Re: NASH
Post by: Montague on April 02, 2015, 02:33:33 AM
The plan was April 18th in Kentucky... but Shannon had a bad bench session and is thinking about not competing. Told her we would make a decision based on next week's bench session. If she doesn't hit 350 or more she won't wanna compete.


 :'(

I wish you both the best of luck!


Title: Re: NASH
Post by: nasht5 on April 07, 2015, 05:40:16 PM
Welp, I gotta make hotel reservations for the meet. Shannon benched an easy 350 lbs today.

Shannon
3x10x95
3x10x135
8x165
8x185
6x185
5x205
3x225
3x255
2x275
2x300
1x320
1x350
All time American record in the 181's is 335 (Shannon holds that) All time world record is currently 347.

Nash
5x275
3x315
2x365
2x405
1x425


Title: Re: NASH
Post by: Montague on April 07, 2015, 05:41:49 PM
Welp, I gotta make hotel reservations for the meet. Shannon benched an easy 350 lbs today.


NICE!!!!!


Title: Re: NASH
Post by: nasht5 on April 18, 2015, 06:19:22 PM
Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.


Title: Re: NASH
Post by: Montague on April 18, 2015, 07:05:28 PM
Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.


Sorry about your knee.

Please deliver my congratulations to Shannon!!


Title: Re: NASH
Post by: chaos on April 19, 2015, 07:50:52 AM
Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.
Congrats to her!


Title: Re: NASH
Post by: nasht5 on April 20, 2015, 05:21:07 PM
Set up chains so they deload 2-3inches off chest but are 100lbs the last 2-3inches of lockout. Had an awesome chest day today.

BENCH - sets x reps
Bar + 100lbs chains 2x5
95 + chains 2x5
135 + chains 2x5
185 + chains 2x5
225 + chains 2x5
275 + chains 2x5

Really felt this in my chest and tri's. BB bench doesn't stimulate my chest but adding the chains gave me a great chest pump. Also the chains really worked my triceps better than anything I've done in recent years.

Close grip Bench
6x185
6x225
6x275
Killed triceps on this

Hammer Machine press
8x225
8x315
2x5x405
Toasted chest on this


Title: Re: NASH
Post by: nasht5 on April 21, 2015, 05:16:00 PM
Shannon

BENCH with 100lbs chain
Bar + chains 2x5
95+chains 2x5
135+chains 2x5
165+chains 2x5
195+chains 2x5
225+chains 2x5
255+chains 5,4

CLOSE GRIP
165 2x3
195 2x3
225 2x3

Hammer Machine Press
2x3x225
2x3x275

Glutes


Title: Re: NASH
Post by: nasht5 on April 24, 2015, 12:30:10 PM
Rotator therapy
2x20x2.5

Hammer machine LPD
6x10

Seated cable row
6x10

Hammer machine overhead press
5x10

Reverse peck deck
5x10

3 way DB raise
3x10

Super set - 10x10
Biceps machine curl
Overhead rope ext

Super set 10x10
Alt DB curls
Triceps push downs





Title: Re: NASH
Post by: nasht5 on May 04, 2015, 04:53:33 PM
DB FLAT PRESS
2x15x50
2x12x70
10x90
2x10x120
9x120

HAMMER MACHINE INCLINE weight per side
10x45
2x10x90
2x10x70
10x45

PECK DECK
4x10x150

Glutes


Title: Re: NASH
Post by: nasht5 on May 11, 2015, 06:00:48 PM
Bench with about 100lbs of chain at lockout.
Nash & Shannon
2x5xbar + chains
2x5x135+ chains
2x5x185 + chains
2x5x225 + chains
2x5x255 + chains - shannon did 1x5 then dropped back down and did 4x225+chains
2x5x275 + chains - I continued
1x4x315+ chains - I was fried. took a break and moved on to the next movement.

Hammer machine flat press
5x8x225

Abs & Glutes


Title: Re: NASH
Post by: nasht5 on May 12, 2015, 08:16:45 AM
http://www.youtube.com/watch?v=2QPk8GP9UC0



Title: Re: NASH
Post by: nasht5 on May 13, 2015, 10:00:04 AM
NASH

SQUATS
3x10x145
5x10x235
2x10x325

FREE MOTION SQUAT MACHINE
Narrow stance, foot placement so knees drift over toes to engage more quadriceps.
1x30x30
1x20x60
1x15x100
1x10x140

Have not squatted since Meet on April 18th of this year. Tweaked my left knee on my opener with 725lbs. Got the lift and passed on my next 2 attempts. Decided to pullout and focus on helping Shannon prepare for her ALL TIME WORLD RECORD BENCH.
Knee felt better the more sets I did.

SHANNON

Wide chinups
22 in a row x bodyweight
42 total with 10lbs plate on weight belt.

Underhand chinups
total of 22

Neutral chinups
total of 21

Wide lat pulldown
3x10

Close grip Lat pulldown
3x10

glutes and abs


Title: Re: NASH
Post by: nasht5 on May 14, 2015, 05:40:22 PM
NASH

DEADLIFTS
Bunch of sets with 135 sumo & conventional trying to stretch and warmup.
3x5x185
3x5x225
1x5x275
2x5x315
2x5x405
2x5x495
5x585

5" Block pulls
2x5x225
2x5x315
2x5x405
2x3x495
2x3x585

Felt good once I got warmed up.


Title: Re: NASH
Post by: nasht5 on May 15, 2015, 05:40:49 PM
rotator therapy
3x20x2.5

HAMMER MACHINE OVERHEAD PRESS
4x10

DIPS
42

HAMMER MACHINE OVERHEAD PRESS
6X10

DB LAT. RAISE Front & Side
4X10 each way

REVERSE PECK DECK
4X10

**GIANT SUPER SET**
Overhead cable Triceps ext. 5x10
Hammer Machine curl 10x10
Triceps cable pushdowns 5x10

Abs & glutes


Title: Re: NASH
Post by: nasht5 on May 17, 2015, 03:19:27 AM
Shannon did legs saturday; Free motion squat machine reps of 30-20-15-10 increased weight as reps decreased.
http://www.youtube.com/watch?v=37octIa5R0w

SQUATS; 2x10x95 2x10x135 2x10x185 2x10x225: This is the last set of 225
http://www.youtube.com/watch?v=P9eDAuZn86c

Leg extensions 4x15; this is the 2nd set
http://www.youtube.com/watch?v=KjJBoS92VZE

Lying leg curl 4 sets; this is the 1st set
http://www.youtube.com/watch?v=9nO2-KD1ulM


Title: Re: NASH
Post by: nasht5 on May 18, 2015, 11:14:40 AM
Rotator Therapy
3x20x2.5

FLAT DB PRESS
Nash / Shannon
2x15x50 / 2x10x50
2x15x70 / 2x10x70
2x15x90 / 2x8x90
10x120 / 8x120
6x120 / 8x120
8x120 / 7x120

worked on punching the weight up, squeeze at top, slow negative down till I get a full stretch at the bottom.

taking synergy by Beverly international. I've taken it on and off for many many years. I LOVE THIS STUFF. one dose is 16 horse pill size tablets but I only take 8 and it still works f'n awesome. plus 400mg caffene before training. After the second set of 70's my chest & tri's were full blown pumped. I didn't rest long enough before attempting the 2nd set with the 120's.

HAMMER MACHINE INCLINE
5x8x185

worked on fast off the chest, squeeze at the top and a good controlled negative full stretch at the bottom.

PECK DECK
5X10X130

once again, trying to be bring the hands together with a fast movement, 1second squeeze then a controlled negative to a full stretch.

ABS & GLUTES (yes, I did abs and glutes too) ;D


Title: Re: NASH
Post by: NaturalWonder83 on June 12, 2015, 09:47:12 AM
Synergy is great
Haven't taken in years