nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« on: September 20, 2010, 05:00:40 PM » |
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sets x reps x weight
Elliptical 5min. rotator therapy 3x10x2.5 (front,side,rear) clean & press 3x10xbar stiff leg deadlift 7x10x135 2x10x225 1x10x315 seated row 2x10x150 10x180 10x210 10x230 10x250 hypers 4x10
SUPER GIANT SET (no rest)2x10xeach position V-up crunch Reverse crunch Double crunch Leg raise crunch hip raised Crunch
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #1 on: September 21, 2010, 04:44:58 PM » |
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rotator therapy 3x15x2.5
giant superset ran through twice doing 10reps each
V-up Reverse crunch Double crunch Leg raise Crunch
Bench 4x20xbar 2x20x95 6x20x135 2x20x185
was going to do more stuff but ended up talking the evening away...
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #2 on: September 22, 2010, 02:36:19 AM » |
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My last powerlifting meet was on 9/11/2010. My lifts went like this: Squat 1st attempt 827 - good 2nd attempt 909 - high 3rd attempt 909 - high
bench 402 - good 440 - good 457.54 - good
deadlift - I did not train the deadlift for the last month, focused on the squat which didn't turnout the way i wanted. 1st 600 - good 2nd 710 - failed 3rd 710 - failed
training right now will be about rebuilding the foundation and changing body composition.
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #3 on: September 24, 2010, 05:40:40 AM » |
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Thursday evening
rotator therapy 3x20x2.5
Good mornings 3x10xbar 3x10x135 2x10x225 3x5x315
hypers 4x10xbodyweight
giant superset ran through twice doing 10reps each
V-up Reverse crunch Double crunch Leg raise crunch Hip raise Crunch
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sept 10th APF
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_bruce_
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« Reply #4 on: September 24, 2010, 10:34:26 AM » |
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Any pics.. "big" fella?  Just kidding. Good numbers.
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?
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #5 on: September 24, 2010, 05:07:08 PM » |
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rotator therapy 3x15x2.5
clean & press 3x10xbar
chin ups wide grip 40
Bench press 3x20x135
DB inc 4x10x35,55,55,55
Smith machine overhead press 3x10x135
3way raise (front,side,rear) 2x10x10 each way
Low cable raise 4x10x20,25,25,30
Machine curls 3x10x60
Triceps pushdowns 3x10x60-70
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #6 on: September 24, 2010, 05:09:03 PM » |
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Any pics.. "big" fella?  Just kidding. Good numbers. I'm on youtube but getting off the market lil'fella, getting married oct 15th.  Troy Nash, wife to be is shannon sanders, you can also find a video of her as shannon culbertson. we're both powerlifters.
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #7 on: October 01, 2010, 09:58:21 AM » |
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Rotator therapy 3x20x2.5 (front,side,rear)
Flat DB press 1x20x30 1x20x40 1x15x50 1x10x60 1x10x70 1x10x80 1x10x90
DB inc (do what i can on this, shoulder doesn't allow much on incline or overhead) 1x15x35 1x15x45 3x10x50
Wide lat. pulldown 2x12x130 2x12x150 1x10x180 1x10x210 1x10x250
3 way DB raise (front,side,rear) 4x10x10 each way
Giant superset Straight bar curl (outside grip) Triceps pushdown Straight bar curl (inside grip) Triceps pushdown - ran through this 2x10
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #8 on: October 01, 2010, 04:13:59 PM » |
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Evening training session
rotator therapy 3x10x2.5
Flat DB press 1x20x40 1x20x50 1x15x60 1x10x70 1x10x80 1x10x90
DB inc. 1x20x40 3x10x50
Wide lat.pulldown 2x12x130 2x10x150
3 way raise (front,side,rear) 3x10x10 each way
Giant superset (ran through this giant set 2x10) Straight bar curl (wide grip) Triceps pushdowns Straight bar curl (close grip) Triceps pushdowns
ABS (ran through this giant set 2x10 each movement) V-up Reverse crunch Double crunch Leg raise crunch Hip raise Crunch
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #9 on: October 06, 2010, 05:15:38 PM » |
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Played on the bench tonight with my double denim Karen's extreme bench shirt. I bought it almost 4years ago but have only benched in it once, never in competition due to injury and deciding to lift raw for a while.
warmed up to 275
put on DD shirt 3x315 half way down shirt stopped it 3x365 no touch, half way down 1x405 no touch, 8" from chest 1x455 no touch, 8" from chest - hmmm, maybe me... 1x495 no touch, 5" from chest - had the shirt set to much, should have had it less jacked. 1x545 no touch, 2" from chest- this was my fault. i think i kept myself from touching.
it was fun to play in the shirt tonight and it gives me something to think about.
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #10 on: November 29, 2010, 07:37:52 PM » |
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Nov 16th
rotator therapy 3x15x2.5
DEADS 3x5x135 sumo/conv 3x5x185 sumo/conv 3x5x225 sumo/conv 3x5x275 conv from here on down 3x5x315 3x3x405
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #11 on: November 29, 2010, 07:40:21 PM » |
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rotator therapy 3x15x2.5
chinups wide grip 60
seated rows 3x10x150 2x10x200 2x10x250 2x10x300 3x6x350 2x10x250
hypers 4x10xbwt
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sept 10th APF
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nasht5
Getbig IV
   
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Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #12 on: November 29, 2010, 07:41:27 PM » |
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rotator therapy 3x10x2.5
BENCH 3x20xbar 3x20x135 3x10x185 2x10x225 2x10x275 2x10x315 2x6x335 3x3x275 plus 70lbs chains
DUMBELL INCLINE ( can't do heavy weight on incline due to 2008 right shoulder surgery ) 10x35 10x45 10x55
DIPS 5x10
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #13 on: November 29, 2010, 07:42:00 PM » |
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First time squatting since hurting my hip sept 11th at a APF MEET.
Squats 4x5x235 4x5x325
knees felt better after the 3rd set of 235. hip felt better going thru the range of motion. Lower back felt better after the 4th set of 235. Everything felt real nice after the 3rd set of 325. didn't want to be real sore in two days so stopped with that. hopefully the body will hold together for one more raw meet.
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #14 on: November 29, 2010, 07:44:01 PM » |
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rotator therapy 3x20x2.5
DIPS 80
underhand hammer pulldowns (it's a uni-lateral type) 2x12x45lbs each side 2x10x70 ea.side 3x10x90 ea.side
seated mach. overhead press 3x12x100
3 way dumbbell raise (front/side/rear) 3x10x10 ea.way 3x10x15 ea.way
straight bar curls 2x10x30 2x10x40 2x10x50
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #15 on: November 29, 2010, 07:44:38 PM » |
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rotator therapy 3x10x2.5
DEADLIFTS 3x5x135 3x5x225 3x5x315 3x3x405
hypers 4x10xbwt
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #16 on: November 29, 2010, 07:45:47 PM » |
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rotator therapy 3x10x2.5 (front/side/rear)
Abs 2x10 each 1.V-up 2.Reverse crunch 3.Double crunch 4.Leg raise 5.Crunch
Wide grip chinups 60
Underhand hammer mach. pulldowns 2x10x45 2x10x70 2x10x90 2x6x115
seated rows 1x12 1x8 1x6
straight bar curls 3x10
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #17 on: November 29, 2010, 07:46:22 PM » |
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rotator therapy 3x10x2.5 front side rear
BENCH 3x20xbar 3x20x135 2x10x185 2x10x225 2x10x275 7x315 3x335 2x20x225
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #18 on: November 29, 2010, 07:46:56 PM » |
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rotator therapy 3x20x2.5
SQUATS 3x5x235 3x5x325 3x5x415
Never got loose, extremely tight in shoulders. Gonna take a few more wks to get back into squats.
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #19 on: November 29, 2010, 07:48:12 PM » |
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rotator therapy 3x20x2.5 front/side/rear
SQUATS - 3x6x235
did these trying to loosen up some for deadlifts, surprised me how good these felt compared to last week.
DEADLIFTS 3x5x135 3x5x225 2x3x315 2x3x405 2x3x495 3x585
I don't do touch & goes, I do keep my hands on the bar but after each rep I relax and reset. really worked harder today on pulling myself into my proper deadlift position, squeezing my shoulder blades together and sitting back at start of pull. everything went up light & easy except 3rd 585. I didn't get back in proper position and had to use more effort to stand up with it. Everyone said it looked easy though.
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #20 on: November 30, 2010, 05:57:29 PM » |
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rotator therapy 3x20x2.5 front/side/rear
wide lat pulldown 2x15x110 2x10x180 2x10x210 3x10x250
seated cable row 2x10x150 2x10x200 10x250 10x300 3x6x350
standing bar curls (sets x reps x weight) bunch of sets x 10 x 30-60
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #21 on: December 01, 2010, 05:39:46 PM » |
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rotator therapy 3x20x2.5
BENCH 3x30xbar 3x20-30x135 3x10x185 2x10x225 5x275 3x275 5x315 3x315 5x335 3x335 5x365 3x365 3x385
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #22 on: December 02, 2010, 06:12:06 PM » |
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squats 3x5x235 3x5x325 3x5x415
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #23 on: December 06, 2010, 05:27:41 PM » |
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deadlifts 3x5x135 3x3x225 3x3x315 2x3x405 2x3x495 2x3x585
hypers 4x10
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #24 on: December 07, 2010, 06:46:00 PM » |
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rotator therapy 3x20x2.5
Wide latpulldown 2x15x110 2x12x150 2x10x180 2x10x220 2x10x250
Seated cable row 2x10x200 2x10x250 2x10x300 3x6x350
under hand hammer pulldown 2x10x45 2x10x90 2x8x115
hypers 4x10xbwt
straight bar curls 20x30 15x40 2x12x50
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sept 10th APF
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