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nasht5
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« Reply #25 on: December 08, 2010, 06:27:23 PM » |
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Rotator therapy 3x20x2.5 front/side/rear BENCH 3x20xbar 3x20x135 2x10x185 2x10x225 5x275 3x275 5x315 3x315 5x345 3x365 2x405 passed on the third  |
sept 10th APF
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nasht5
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« Reply #26 on: December 10, 2010, 06:57:57 PM » |
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SQUAT
4x5x235
4x5x325 added belt here
3x3x415
2x2x505 wrapped knees here
2x595
trying to knock some rust off my joints. :oIt's crazy, the light weight hurts my back and hips and feels heavy - the heavy weight feels great and doesn't hurt my back or hips. ???Go figure, I suppose next week we'll go heavier
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sept 10th APF
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nasht5
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« Reply #27 on: December 11, 2010, 09:39:02 AM » |
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Frantz's Ten Commandments
1. Equipment ( wraps,suits;etc. ) should be a benefit,so learn to ues it wisely.
2. Make sure you warm up properly and listen to your body.
3. Act like your light lifts are heavy, so your heavy lifts will feel light.
4. Concentration separates the good from the best.
5 Keep every bodypart tight during the entire movement.
6. When trying a new style work up slowly, but work hard.
7. There is no excuse for a lack of practice.
8. A good deadlifter will always finish strong.
9. Bodybuilding and powerlifting do not mix. Make your choice- beautiful muscles or raw power.
10. Work with a positive attitude. A winner thinks he can and a loser never thinks.
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sept 10th APF
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nasht5
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« Reply #28 on: December 13, 2010, 07:33:05 PM » |
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rotator therapy
3x15x2.5
deads
warmup with 135-225 a bunch of sets 1-5 reps per set.
2x3x245
2x3x335
2x3x445
2x3x535
RACK PULLS just above knees
3x445
3x535
3x625
wide grip chinups
40
wide grip lat pulldowns
10x180
10x250
10x300
seated cable row
10x180
10x220
10x250
6x280
6x330
OUT OF TIME, had to go EAT!
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sept 10th APF
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nasht5
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« Reply #29 on: December 15, 2010, 06:37:57 PM » |
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rotator therapy
3x20x2.5
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
3x275
5x315
3x315
3x345
3x365
1x405 missed 2nd passed on 3rd... guess monday took it out of me.
3x315
3x335
3x365
alot of driving and working longer hours this week must be getting to me.
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sept 10th APF
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nasht5
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« Reply #30 on: December 17, 2010, 07:47:38 PM » |
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SQUAT NIGHT in America
3x3-5x235
3x3x325
cut back on sets x reps warmups trying to save my back & hips, i did feel better.
2x2x415 added belt here
2x2x505 added knee wraps here
everything felt ok, back was tight but not as tight.
2x1x595
this felt great coulda/shoulda done more but wanted to go heavier
2x685
did a single and called for one more... shannon kept me from doing more reps... better safe than sorry.
this felt like a great squat night. Now i must build on this.
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sept 10th APF
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nasht5
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« Reply #31 on: December 20, 2010, 08:11:55 PM » |
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Deadlift
3x5x135
3x3x245
2x3x335
2x3x445
2x3x495
2x3x535
3x585
rack pulls from above knee
3x445
2x3x535
2x3x585
2x3x635
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sept 10th APF
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nasht5
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« Reply #32 on: December 22, 2010, 06:48:13 PM » |
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BENCH
3x20xbar
3x20x135
3x10x185
2x10x225
3x275
2x3x315 first set heavy, 2nd felt better
3x345 first rep slow down then pop'em up.
4x3x365 good controled working sets all paused.
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sept 10th APF
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nasht5
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« Reply #33 on: December 23, 2010, 07:28:06 PM » |
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SQUAT
3x3x235
3x3x325
2x3x415 added belt here
2x3x505 added knee wraps here
2x3x595
3x685
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sept 10th APF
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nasht5
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« Reply #34 on: December 27, 2010, 07:01:10 PM » |
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deadlifts
5x2-5x135 sumo
3x3x225
2x3x315
2x3x405
Safety bar good mornings
2x5x135
2x5x225
2x5x315
Wide grip chinups
40
seated cable row
2x10x250
10x280
10x320
8x350
straight bar curl
3x10x40
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sept 10th APF
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nasht5
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« Reply #35 on: December 29, 2010, 06:57:34 PM » |
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Rotator therapy
3x10x2.5
BENCH
3x20xbar
3x10-20x135
3x10x185
2x5x225
2x5x275
2x5x315
5x345
3x5x365
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sept 10th APF
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nasht5
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« Reply #36 on: January 03, 2011, 06:43:41 PM » |
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DEADLIFTS set x rep x weight
3x3x145 sumo
3x3x145 conv
3x3x235 sumo
3x3x235 conv
2x3x325 conv from here on down w/belt
2x2x415
2x2x505
2x595
2x685 lost grip at top on second rep; good gym lift though. felt slow & heavy to me. Workout partners said it look "easy".
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sept 10th APF
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nasht5
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« Reply #37 on: January 04, 2011, 06:36:15 PM » |
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sept 10th APF
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nasht5
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« Reply #38 on: January 05, 2011, 07:20:57 PM » |
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BENCH set x rep x weight
3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
2x3x315
2x2x340
2x2x365
2x2x385
3x2x405
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sept 10th APF
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nasht5
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« Reply #39 on: January 07, 2011, 07:49:17 PM » |
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SQUAT
3x5x145
3x5x235
2x3x325
2x3x415 add belt
2x3x505 add knee wraps
3x595
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sept 10th APF
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nasht5
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« Reply #40 on: January 12, 2011, 07:51:36 PM » |
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rotator therapy
3x12x2.5
BENCH
3X20xbar
2x10x95
3x10x135
2x10x185
2x8x225
2x3x275
2x3x315
3x345
3x370
3x385
3x405
3x415
1x425 missed 2nd, passed on 3rd.
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sept 10th APF
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nasht5
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« Reply #41 on: January 14, 2011, 07:47:54 PM » |
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SQUATS
3x3x145
3x3x235
2x3x325 add belt here
2x2x415
2x505 wrapped knees here Titan THP 2.5
2x595 this felt good
2x685 this felt better
2x735 this is why I do this.
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sept 10th APF
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nasht5
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« Reply #42 on: January 15, 2011, 12:47:00 PM » |
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sept 10th APF
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airosol
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« Reply #43 on: January 16, 2011, 11:52:42 AM » |
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excellent log. learning alot. keep posting!
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grapefruit holder
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_bruce_
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« Reply #44 on: January 16, 2011, 02:48:58 PM » |
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This is a lot of rattling.
Good job!
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nasht5
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« Reply #45 on: January 17, 2011, 08:39:02 PM » |
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Thank you, I'm trying.
DEADLIFTS
4x3x135 sumo/conv
2x3x315 conv from here on down
2x2x405
2x2x495
2x585 ahhh, never really got warmed up and loose. it was difficult to pull myself into proper position. I'm training with 2 other guys and I let them rush me.
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sept 10th APF
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nasht5
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« Reply #46 on: January 18, 2011, 05:28:34 AM » |
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sept 10th APF
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nasht5
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« Reply #47 on: January 19, 2011, 07:08:19 PM » |
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BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
2x3x315
1x335 here we started doing commands (press/rack) longer pauses and holds than seen in competition.
1x355
1x365
1x385
1x405
1x425
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sept 10th APF
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nasht5
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« Reply #48 on: January 21, 2011, 07:55:38 PM » |
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SQUAT
3x5x145
2x5x235
2x3x255
2x3x305 started wearing belt on this set
2x3x345
2x2x395
2x435 started wearing knee wraps here
2x485
2x525
2x575
2x615
2x665
2x705
No video tonight, just not in the habit of recording training lifts.
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sept 10th APF
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nasht5
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« Reply #49 on: January 29, 2011, 05:22:19 AM » |
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sept 10th APF
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