FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...

[nasht5]

SQUATS

3x5x225
3x5x315 added belt here
2x3x405
1x495 wrapped knees with 2.5M
2x3x585 Felt heavy down on all reps but felt light up on all reps

[thewickedtruth]

nice work T... keep bringing it back bro..

[nasht5]

Gotta keep keepin' on, and that's the wicked truth!

Deads today

Hook grip / no belt / conventional

2x3x225
2x3x315
1x3x405
1x495
1x585
1x600 PR! this year

Finally had the grip even in both hands and the bar did not roll or twist on my thumps during the lift.

[nasht5]

Rotator therapy: moderate amount

WIDE GRIP LAT PULL DOWNS
3x12
7x6-8

V HANDLE LAT PULL DOWNS
3x12
7x6-8

[nasht5]

Bench last night

3x20xbar
3x10x135
3x10x185 wider grip than usual on all sets from here and below
3x10x225
1x3x275
1x315
3x10x225
3x20x135

[nasht5]

SQUATS are what KINGS are made of...

SQUAT

3x5x225
3x5x315
2x5x405 added belt on these
1x3x495 added loose knee wraps here 2.5M
4x3x585 a lil' tighter knee wrap here 2.5M

SWEATED LIKE A RAIN FOREST TONIGHT, the gym is a dump, but THANK GOD - I LOVE IT!!!! Drank a bunch of water and poweraid tonight. Clothes were soaked.

The squat is feelin' good YO. THE POWER OF NOW HAS BEGUN.

[davie]

I should probably know this from reading ur posts, but y all the rotator therapy, i mean what injury ahve u had?

Oh, and awesome lifting mate!!

davie

[nasht5]

y all the rotator therapy,

davie

I'm 38y/o, I do rotator therapy before EVERY workout. Over the years i've seen my fair share of physical therapist. The short story of the long story is this: Your only as strong as your weakest link. You are not working the rotator muscles with weight over 3lbs, your working the larger muscle heads of the deltoids. The first line of defense from keeping your arms from popping out like a Ken doll is the smaller muscles that hold the shoulder in joint. 1-3lbs is all anyone needs to hit the rotator muscles. I've had 3 and have talked to six different physical therapist over the past 8 years who all agree. Two of which worked with the Clemson Tigers football programm in the ACC of the NCAA.
I did have a bone spur removed from my left shoulder in 2006 and it looks like I need one removed from the right shoulder sometime. I'm gonna try and wait till after October of this year to do that.

[davie]

I'm 38y/o, I do rotator therapy before EVERY workout. Over the years i've seen my fair share of physical therapist. The short story of the long story is this: Your only as strong as your weakest link. You are not working the rotator muscles with weight over 3lbs, your working the larger muscle heads of the deltoids. The first line of defense from keeping your arms from popping out like a Ken doll is the smaller muscles that hold the shoulder in joint. 1-3lbs is all anyone needs to hit the rotator muscles. I've had 3 and have talked to six different physical therapist over the past 8 years who all agree. Two of which worked with the Clemson Tigers football programm in the ACC of the NCAA.
I did have a bone spur removed from my left shoulder in 2006 and it looks like I need one removed from the right shoulder sometime. I'm gonna try and wait till after October of this year to do that.

Great answere, and alot of sense aswell. Something i should think of adding.

Do u still heavy bench, or is squatting those crazy numbers take enough out of u lol.

davie

[nasht5]

The bench training will get heavier in a few months.

[nasht5]

Deadlifts - no bounce and goes, all paused/reset reps

no belt / hook grip
2x3x135
3x3x225
2x3x315
2x3x405
3x3x495

[Stubborn]

Nice pulls! Do you list everything you do in the gym or just the main stuff here?

[nasht5]

Nice pulls! Do you list everything you do in the gym or just the main stuff here?

80-90% of what I do is what I post. Sometimes in a post I leave out the little stuff, sometimes i leave out the major stuff. I believe in "KISS", "Keep It Simple Stupid", I use the progressive overload approach with a slight twist of the instinctive training priciple while watching out for signs of overtraining then use a wave week to insure recovery. Hit the core lifts once every seven days with some auxilary movements to finish.

[Stubborn]

Thanks for elaborating. I train in a similar fashion most of the time.


Hows the arm feeling lately? Ready for some big numbers in a couple months?

[nasht5]

Thanks for elaborating. I train in a similar fashion most of the time.


Hows the arm feeling lately? Ready for some big numbers in a couple months?

the arm is feeling fine, i think it's back 100%. I've changed from an alt grip to the hook grip for the deadlift and am already within a 110lbs of my previous PR. I will pull 725 on October 11TH. There is a UPA MEET here in Greenville,SC on that date.

[nasht5]

rotator therapy: maintenance amount

Wide grip LPD
12x10-6x100-200

V handle LPD
12x10-6x100x200

[nasht5]

bench

rotator therapy: maintenance

bench
3x20xbar
3x20x135
3x5x185
3x5x225
2x3x275
2x3x315 touch n go
5x2x315 pause both reps
3x20x135 wide grip for these

[nasht5]

Yes, SQUATS ARE WHAT KINGS ARE MADE OF... 


SQUAT
3x5x225
3x5x405 added belt here
1x495 loose 2.5M wraps
1x585 lil' tighter - deep squat, shannon said my butt touched my calves
1x635 very snug - not as deep but well below depth
1x675 no chances - put them on tight, ass to grass, no doubt deep butt touched calves.

Unracked the 635...stood there looking in the mirror and saw a smile come across my face. This weight was EASY.
675 felt the same. 700 will rise soon.

[nasht5]

Rotator therapy: good bit

bench
3x20xbar
2x20x135
3x5x185
2x10x225
1x3x275
1x15x275 PISSSED OFF
1x3x315
1x10x315 PISSED OFF
1x365
_________________

[Stubborn]

1x15x275 PISSSED OFF
1x10x315 PISSED OFF
_________________

275x15?!?! I think you could wreck the 225 for reps contest.

[davie]

Rotator therapy: good bit

bench
3x20xbar
2x20x135
3x5x185
2x10x225
1x3x275
1x15x275 PISSSED OFF
1x3x315
1x10x315 PISSED OFF
1x365
_________________

Thats crazy pressing, awesome work. What are u doing for rotator work?

davie

[nasht5]

Rotator work: 2.5lbs plates, one in each hand

standing front alternating raise. Alt raising your hands to chin height, 2x20

side lateral raise. Raise your hands out to the sides until your hands are even with your shoulders, 2x20

bent over rear lateral raise. with your knees bent and your upper body at or about 45 degree angle, raise your hands out to the side and a little forward. imagine you have a laser light level beaming out of your ears and you want your hands to stop even with your ears.

laying on your left side, tuck your right elbow on your right side, hold the 2.5plate acorss your stomach, keep your elbow tucked into your side as you rotate your arm upward as far as you can go. 2x20
repeat this lying on your right side and do this exercise with your left arm, 2x20

[nasht5]

275x15?!?! I think you could wreck the 225 for reps contest.

I may think about doing this challange. Ya know, the next challenge is going to have to be something with the squat.....

[Stubborn]

I may think about doing this challange. Ya know, the next challenge is going to have to be something with the squat.....

Its the only thing left. People would just have to set up their camera perfectly so depth could be judged properly.


I would say 405 for reps but I dont think we would have enough entrants. Everyone on this entire board benches and only a few people are set to do the 225 for reps challenge. WTF?! Lots of talk around here, not much follow through.

[davie]

Rotator work: 2.5lbs plates, one in each hand

standing front alternating raise. Alt raising your hands to chin height, 2x20

side lateral raise. Raise your hands out to the sides until your hands are even with your shoulders, 2x20

bent over rear lateral raise. with your knees bent and your upper body at or about 45 degree angle, raise your hands out to the side and a little forward. imagine you have a laser light level beaming out of your ears and you want your hands to stop even with your ears.

laying on your left side, tuck your right elbow on your right side, hold the 2.5plate acorss your stomach, keep your elbow tucked into your side as you rotate your arm upward as far as you can go. 2x20
repeat this lying on your right side and do this exercise with your left arm, 2x20

Thanks my friend. So a front then side then rear raise holding wee plates+the work on the floor?!
My gym has the 1 1/4 kilo plates so shud b ok.

AND lift4size. im new to this and my target is to bench 225 (im 5kgs away lol), so as soon as i do that im posting it up,it sounds weird to u guys, but il be super happy with that!!

davie