NASH-The BEAST UNLEASHED@WPA Worlds 11.03.07

[nasht5]

SUNDAY  SUNDAY  BLOODY SUNDAY  (No, really...bloody)

ROTATOR THERAPY: Maintenance amount

SQUAT - MONOLIFT / BELT & KNEE WRAPS
Treated today just like a competition day. Today was the planned day to go heavy in limited gear (some call it raw, I call it limited gear, um-hum).

3x5x255 started with belt from the get go.
2x3x345
1x435
1x525 added knee wraps here
1x615
1x635  Nose bleed on this
1x655  BLOODY NOSE FLOWED BIG ON THIS
1x685 PR  -A little unsteady unracking the weight, super slow decent (Kate & HALFTON both said later they thought the decent was so slow that I was going to just bottom it out and dump it) EVERYONE agreed that it flew up out of the hole. It felt so easy on the way up. I unwrapped my knees and took of the belt and stood there for a few minutes and listened to their views of the lift. When they were finished I look over at HALFTON and he smiled and said, "No...your not going up  " I said, "What number am I thinking?  " HALFTON said, "I know your thinking 700." I laughed, we laughed and Kate said, "  NO, YOUR NOT GOING TO DO 700 TODAY." Then HALFTON got all serious and said, "No bro, your not." So that was that with that. It was a great day.
_________________

[nasht5]

ROTATOR THERAPY: maintenance

DECLINE
3x10x135
3x10x185
3x10x225

OVERHEAD BARBELL PRESS
5x10x135

3 way dumbbell raise
3x10x20

Talked and talked and talked....

[The Heckler]

Nash, good lifting.

What are you cycling at the moment?

[nasht5]

1cc of Testosterone according to schedule of Rx for HRT/TRT)
ZMA every night Beverly Int.
Synergy by Bev Int it's creatine & arginine
Norwegian Cod liver oil (EFA)
Niacin
Ultra 40 by Bev Int it's Beef liver concentrate
Meloxicam 15mg a day - it's a Rx anti-inflammatory
Ultra 4 by Bev Int. it's a multi vitamin

Body weight is down to 260lbs from 300lbs at the end of December
300g of protein a day (1200 calories a day)
50g - 600g of carbs a day (200 - 2400 calories a day)

[nasht5]

Rotator therapy: maintenance

WIDE GRIP LPD
5x8 heavy

V HANDLE LPD
5x8 heavy

Under hand chin up LPD
5x8 heavy

Seated row wide grip
5x8 heavy

seated row V handle
5x8 heavy

Calf raise
10x10 heavy

T bar row
3x10 moderate

Triceps pushdowns
10x10 heavy

[nasht5]

Lack luster deadlift day. But like THE B I G says, "give 100% of that 80%".


DEADS
sumo hook grip
5x1-3x135
3x1-3x225

conventional alt grip
3x1-3x315
3x1x405
3-5x1-3x500 added belt on these sets

Did not have the EYE OF THE TIGER today.

[nasht5]

Rotator therapy: maintenance

BENCH
3x10x135
3x5x185
2x5x225
2x3x275
3x3x315
1x2x315
3x1x315

Close grip bench
3x5x225
3x5x185

Cable fly's
4x10

Triceps pushdowns
4x8x HEAVY

[nasht5]

PR SQUAT DAY

SQUATS at Kate's

light warm up
3x5x257 Started with belt
2x3x347
1x2x437
1x527 added knee wraps here
1x617
1x707 PR!!

Kate worked the MONOLIFT and checked depth with Private Benjamin. THE GUY was my back spotter.

Oh yes jsn250, it's on...it's on like Donkey kong.

[nasht5]

Rotator therapy: Maintenance

Bench
2x20x bar
2x20x135 fast
1x10x185 fast
1x10x225 fast
1x5x275 fast, almost was gonna do ten
3x3x315 slower - shoulder felt good on all but the last set of three
3x11x225 (I counted 10 but Pvt. Benjamin counted 11 - she's a math teacher  )

Triceps pushdowns
10x6-20x moderate - heavy weight

Over head barbell press
5x10x100

Pronated triceps extension on cable machine
4x10x40 each hand

[nasht5]

V HANDLE LAT PULLDOWN
12x8-15x140-260

SEATED V HANDLE ROW
12x8-10x140-260

[nasht5]

 DEADS AT KATE'S GYM 

Rotator therapy: maintenance

DEADS

Warm ups
4x1-3x 135 sumo / hook grip no belt
3x1-3x225 sumo / hook grip no belt
2x1-3x315 sumo / hook grip no belt

Work
3x405 conv. stance / alt grip add belt
2x1x495
1x585
1x677 Got the lockout BUT, not long enough to get a down command
1x10x405
1x6x405

[nasht5]

Rotator Therapy: maintenance

BENCH
3x20x bar
3x10x135
3x5x185
3x5x225
3x3x275
1x315
1x335
1x365 PR for this year/ have not gone this heavy since prep for the HC.
1x385 A perfect negative (lol)

OVER HEAD BARBELL PRESS
5x8x135

TRICEPS PUSHDOWNS
bunches and bunches with a lot of weight

[nasht5]

Rotator therapy: Maintenance

BENCH
3x20xbar
3x10x135
3x5x185
2x5x225
1x3x275
3x3x315 1st set rough, 2nd set easy, 3rd set said I should have gone up
1x335 flew up (slight bounce)
1x385 PR for this year - no bounce - slight pause
0x405 Perfect negative, lowered the bar with full control

OVERHEAD BARBELL PRESS
4x10x135

[nasht5]

Thursday night squats

all sets walked out

3x5x225
3x5x315
3x5x405
3x3x495 add belt & knee wraps on these
3x3x585

[nasht5]

Rotator therapy: maintenance

BENCH
2x20xbar
1x20x135
2x10x135
2x10x185
2x5x225
2x3x275
1x315

ADD SHIRT - I've lost 30lbs since I last wore it.
1X365
1X405
1X455
505 no lockout

Triceps cable pushdowns
3x10x80

close grip bench
3x10x135

[nasht5]

DEADS

3x1-3x135 sumo hook grip
3x1-3x225 sumo hook grip
3x1-3x335 conv alt grip w/belt
1x3x425
2x1x425
3x1x515
3x1x585
1x3x585
1x3x515

Except for the 1x3x585, it all felt heavy today.

[nasht5]

Rotator therapy: maintenance

BARBELL OVERHEAD PRESS
3x10xbar
2x10x95
6x10x135

CLOSE GRIP BENCH
3X8X165

..............*SUPERSET
*DUMBBELL SIDE LAT.RAISE
2X10X15
3X10X20
3X10X25

*DUMBBELL BENT OVER LAT. RAISE
2X10X15
3X10X20
3X10X25

CABLE PRESS DOWNS
2X10X70
3X8X100

[nasht5]

missed posting a few days last week but I'll just start again from todays training.

Rotator therapy: Maintenance amount

DEADLIFTS
3x1-3x135
3x1-2x245
2x1-2x445
2x2x535
2x2x585
"1"x625 lose grip at tippy top
0x625 lose grip 6" off floor
1x535

My intent was to do some singles with 625 today, BUT no no. Everything was strong off the floor and moved with good speed to the top. The grip in my left hand is weak. Cookie said I should "use the left hand instead for now on" 
HALFTON just picked me apart and made fun of me 
Kate joined in and used my own phrase against me, "Where the mind leads the body will follow"  I think she was just being mean

[nasht5]

Rotator therapy: Maintenance

BENCH (sets x reps x weight)
2X20XBAR
2X10X135
2X5X185
2X5X225
1X3X275
2X315
1X2X335
5X1X365

TRICEPS CABLE PRESSDOWNS
3X10X heavy

Spotted / loaded / worked the shirt for COOKIE and spotted for SHRECK.

[nasht5]

Rotator therapy: Maintenance

BENCH
2x20xbar
3x10x135
2x5x185
3x5x225
1x3x275
2x315 1 board
2x335 2 board
2x365 3 board
2x385 4 board
2x395 5 board
2x5x335 3 board

CLOSE GRIP BENCH
1X10X185
1X10X225
2X6X275

TRICEPS PUSHDOWNS
3X10X80

[nasht5]

Warmup with body squats and stretching

SQUAT

2x10x225
2x5x315
1x3x405 added belt here
2x3x495 added knee wraps here
3x3x585

Have not squatted in a couple of weeks. Feel very positive about this squat session.

[nasht5]

BENCH

2x20xbar
2x10x135
1x5x185
2x3x225
1x3x275
1x3x315
1x335
Couple of singles and doubles with 365
BUNCH of doubles and some triples with 335

[nasht5]

Deadlift

worked up to a single with 585

[nasht5]

SUNDAY - The BEAST unleashed DEADLIFT DAY

Rotator therapy: maintenance

DEADS

3X1-3X135 sumo hook grip
3x1-3x225 sumo hook grip
3x1-3x335 conv/alt grip
3x1x425 added belt on these
2x1x515
3x1x585 was gonna do one more set but Andy said, "if that's all you can do, do what you can do...(sigh)."
1x675 was gonna stop here but Andy said, "if that's all you can do...(sigh)."
0x700 lost grip at top only inches from locking out. Andy said....(sigh).

1x700  PR 
Talked with Kate & Dale275 & cookie & Andy about my form. We decided to narrow my stance a few inches, bring my hands in closer next to my legs and to make sure above all else that I dragged the bar up my legs the whole time. It worked.
_________________

[nasht5]

Tried a quicker warmup and faster progression of jumps on the deadlift to see how it worked. didn't like it.

2x1x245
2x1x445
2x1x535
2x1x625 heavy as hell
3x0x715 I think this was nailed to the floor