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

[nasht5]

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

[nasht5]

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...

[nasht5]

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.

[nasht5]

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

[_bruce_]

Any pics.. "big" fella? 








Just kidding. Good numbers.

[nasht5]

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

[nasht5]

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.

[nasht5]

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

[nasht5]

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

[nasht5]

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.

[nasht5]

Nov 16th

rotator therapy
3x15x2.5

DEADS
3x5x135 sumo/conv
3x5x185 sumo/conv
3x5x225 sumo/conv
3x5x275 conv from here on down
3x5x315
3x3x405

[nasht5]

rotator therapy
3x15x2.5

chinups wide grip
60

seated rows
3x10x150
2x10x200
2x10x250
2x10x300
3x6x350
2x10x250

hypers
4x10xbwt

[nasht5]

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

[nasht5]

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.

[nasht5]

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

[nasht5]

rotator therapy
3x10x2.5

DEADLIFTS
3x5x135
3x5x225
3x5x315
3x3x405

hypers
4x10xbwt

[nasht5]

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

[nasht5]

rotator therapy
3x10x2.5 front side rear

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
2x10x275
7x315
3x335
2x20x225

[nasht5]

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.

[nasht5]

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.

[nasht5]

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

[nasht5]

rotator therapy
3x20x2.5

BENCH
3x30xbar
3x20-30x135
3x10x185
2x10x225
5x275
3x275
5x315
3x315
5x335
3x335
5x365
3x365
3x385

[nasht5]

squats
3x5x235
3x5x325
3x5x415

[nasht5]

deadlifts
3x5x135
3x3x225
3x3x315
2x3x405
2x3x495
2x3x585

hypers
4x10

[nasht5]

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