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nasht5
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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
****
Gender: Male
Posts: 1890


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


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: 1890


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


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: 1890


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


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: 1890


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


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
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #5 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 Cool
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #6 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #7 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #8 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #9 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
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #10 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

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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #11 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
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #12 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #13 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #14 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #15 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #16 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
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #17 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

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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #18 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #19 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #20 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. Roll Eyes 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".  Huh

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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #21 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #22 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.
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #23 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
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sept 10th APF
nasht5
Getbig IV
****
Gender: Male
Posts: 1890


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


WWW
« Reply #24 on: October 21, 2014, 05:15:40 PM »

Deadlifts

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

Hyper ext
3x12

leg curl
3x12

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sept 10th APF
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