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Author Topic: NASH  (Read 1166 times)
nasht5
Getbig IV
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Gender: Male
Posts: 1771


903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« on: August 13, 2014, 12:34:29 PM »

<a href="http://www.youtube.com/watch?v=V-OYKd8SVrI" target="_blank">http://www.youtube.com/watch?v=V-OYKd8SVrI</a>


<a href="http://www.youtube.com/watch?v=mDxDMaZW5bw" target="_blank">http://www.youtube.com/watch?v=mDxDMaZW5bw</a>




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.


<a href="http://www.youtube.com/watch?v=MEhzpeBlDFU" target="_blank">http://www.youtube.com/watch?v=MEhzpeBlDFU</a>



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

<a href="http://www.youtube.com/watch?v=suDwcEp5_tc" target="_blank">http://www.youtube.com/watch?v=suDwcEp5_tc</a>

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.
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sept 10th APF
nasht5
Getbig IV
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Gender: Male
Posts: 1771


903 squat 457bench 735 dead - "RAW" (belt & wraps)


View Profile WWW
« Reply #1 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1771


903 squat 457bench 735 dead - "RAW" (belt & wraps)


View Profile WWW
« Reply #2 on: August 18, 2014, 04:18:03 PM »

rotator therapy
3x20x2.5

ABS - YUP, I did abs bitches Grin

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

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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1771


903 squat 457bench 735 dead - "RAW" (belt & wraps)


View Profile WWW
« Reply #3 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  Grin
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1771


903 squat 457bench 735 dead - "RAW" (belt & wraps)


View Profile WWW
« Reply #4 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.
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sept 10th APF
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