Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3

[nasht5]

SQUAT

3x10x135
2x5x225
2x3x315
3x405
3x495
3x585

[nasht5]

rotator therapy
3x15x2.5 each way: front/side/rear

BENCH
6x20xbar
2x15x95
3x20x135
2x10x185
2x8x225
8x275
8x315
3x8x335

3 way DB raise: front/side/rear
4x10x10 each way

Reverse peck deck
3x10x100-120

Dips
2xfaillure

Triceps pushdowns
4x10

[nasht5]

rotator therapy
3x15x2.5 front/side/rear

SQUAT
3x10x145
4x5x235
2x3x325 added belt on these
3x415 added lose knee wraps
3x505
2x3x595

[nasht5]

The older I get the more driving long distances really mess me up on a training day. It really showed today during deadlifts.

4x5x135 sumo & conv
3x5x225
2x3x315
2x3x405
3x495
3x585 that was it, every rep slow and ground out.

Hypers
4x10xbwt

[nasht5]

Rotator therapy
3x20x2.5 front/side/rear

neutral chinups
60

wide chinups
60

underhand chinups
60

seated cable rows
6x10x200-250

straight bar curls
4x10x40

[nasht5]

benched last thursday sets of 5 went up to 225 felt like crap.

squatted last friday went up to 225.

MONDAY

rotator therapy
3x20x2.5

stiff leg deadlifts & romanian deadlifts
4x10x135
3x5x225
2x3x315

RACK PULLS
3x3x225
3x315
3x405
3x495

that was it...

[nasht5]

rotator therapy
3x20x2.5

wide grip chinups
70

neutral grip chinups
70

underhand machine row
4x10x90

cable row
4x8x150-250

wide straight bar curls
2x10x40

close grip bar curls
2x10x40

alt. DB curls
3x10

[NaturalWonder83]

same for me-i got stuck in traffic going to the gym yesterday-sat in traffic for 2 hours-workout really wasnt great after

The older I get the more driving long distances really mess me up on a training day. It really showed today during deadlifts.

4x5x135 sumo & conv
3x5x225
2x3x315
2x3x405
3x495
3x585 that was it, every rep slow and ground out.

Hypers
4x10xbwt

[nasht5]

I work in the maintenance field and for 1wk every month I drive 5hrs a day roundtrip to service stores on the outter edge of my territory. so, one week every month my deadlift & squat sss-uck. 

[nasht5]

rotator therapy
3x20x2.5

BENCH
3X20XBAR
2x10x95
3x10x135
2x5x185
2x5x225
3x255
3x280
3x315
3x345
3x380
3x405
3x430

3way DB lat.raise
4x10x10 each way front/side/rear

Triceps pushdowns
5x10x150

That was it...

[nasht5]

squats
3x10x145
2x5x235
2x3x325 added belt on these two sets
2x3x415 add loose knee wraps on these two sets
3x505 tightened knee wraps from here on depending on weight.
3x595
3x685

have not been this heavy since Feb when I tore a muscle in my left leg.

[nasht5]

this week is what I refer to as a "wave week", I take it eazy.

monday

deadlifted; took it easy. had the bar on 3.5" platform and pulled 3x495

tuesday

underhand hammer machine rows
cable rows '
bi's

wednesday - off

thursday

bench; worked up to 7x365

[nasht5]

squats
3x10x145
2x5x235
2x3x325 added belt on these two sets
2x3x415 add loose knee wraps on these two sets
3x505 tightened knee wraps from here on depending on weight.
3x595
3x685 wanted this for 2sets but right quad & hip just feel like it.

[wes]

Nice training!

Really impressive numbers and lifts.

Train hard!

[nasht5]

Thank you Wes.

rotator therapy
3x20x2.5

rack pulls top of knee cap
3x5x135
3x3x225
2x3x315
3x405
3x495
3x585
2x1x675

Good mornings
2x5x135
2x5x225
2x5x275

had to go consult with women about potential breast implants and consult with a trainer about their client doing bikini or fitness....... I LOVE THE GYM!!

[nasht5]

rotator therapy
3x20x2.5

BENCH
3x20xbar
3x10x95
3x10x135
2x10x185
2x10x225
3x275
5x315
5x365
4x405 just couldn't get the 5th
5x405 I blew this up!!

3way DB raise
3x10x15 front/side/rear

over head rope triceps ext
4x10x150

triceps pushdowns
4x10x150

[nasht5]

rotator therapy
3x20x2.5

squat
3x10x145
3x5x235
2x3x325 belt here
3x415
3x505 knee wraps here
3x595 light week this week

[nasht5]

rotator therapy
3x15x2.5

BENCH
3x20xbar
10x95
3x10x135
2x10x185
2x5x225
3x275
3x315
3x365
3x405
2x2x435; missed the 3rd rep on both sets
3x405

3way shoulder raise
3x10x15

triceps overhead ext
3x10

triceps pushdowns
3x10

[nasht5]

Squat

10xbar
3x5x145
2x5x235
2x3x325 added belt here
3x415 added loose 2.5m titan thp knee wraps here
3x505
3x595
3x685 i've got video of this will post later
1x735 i've got video of this too; was gonna do 3 but felt a slight twing in rt hip at top so racked it. rep felt light and eazy.

[nasht5]

DEADLIFTS

3x5x135
3x3x225
3x3x315
2x3x405
2x3x495
3x1x585
3x3x495

[nasht5]

troy bench 2x6x365
shannon bench 6x275 5x300 6x275

[nasht5]

clean & press
4x10xbar

DEADS
3x5x135
3x3x225
3x3x315
2x3x405
1x495 planned on doing a triple BUT not today; everything was heavy today.
1x545 way heavier than I expected.
1x585 did this because I had too.
1x635 wanted to do 3 sets of singles with this today but knew after the 495 I'd be way lucky to pull it once. I decided to go for it because failure is not the worse thing that could happen, not trying at all is way worse than failure.

wide grip chinups
45

hammer pulldowns
3x12-15x90

seated cable row
3x15-12x200-250

straight bar curls
3x15-12x40

that's it for tonight. will take off tues & wed then TRY and bench big triples and doubles on thursday.

[nasht5]

Well well well.... the week has been full of disappointments. Last mondays deadlift session was weak due to two reasons:

1st: I realize now I was getting sick
2nd: I was very dehydrated

The bench session last thursday sucked for me and shannon. She barely got 315 for a single and I barely got 405 for a triple. I hurt she hurt and on a bad bench night at the gym it is not a happy home later that evening.

we both had head colds friday morning with runny noses and achy joints so we called everybody and told them we would not workout on friday. FRIDAY IS my squat day - so if I don't squat ya know something ain't right.

friday morning noticed that i had lost over 10lbs within the last two weeks. Ya know, that could explain why my ankles have been KILLING me. So all weekend I had been trying to drink gatorade and poweraid. Put 5lbs back on by sunday evening. woke up sicker monday morning, slept till 2pm.... weighed and lost those 5lbs.

Shannon felt somewhat better but we did not workout monday. We did go today:

Shannon benched a eazy 2x315 and I jack hammered up a 635 deadlift. will eat and drink and sleep as much as possible till we train again on thrusday. things have to get better this week.

[nasht5]

Bench day

rotator therapy
3x20x2.5

BENCH
3x20xbar
3x10x135
2x10x185
2x3x225
3x275
3x315
2x345
2x375 tried to tuck my elbows more on this set and realized this has been my prob the last 2wks
2x405 super tucked on this and everything felt great
1x425 eazzy
1x455 super slow descent; good 1 count pause and slowly locked it out; very happy.

[nasht5]

Squat night

2x5x235
3x325
3x415
3x505
3x595 tweaked right quad at lockout of 2nd rep; still did 3rd to see how bad it was.
2x685 1st rep deep eazy quad a lil'sore; went for 2nd and quad quivered and shook had to favor left leg to come up.

I'm getting to old for this sh*t.