Troy & Shannon Nash The Plate Rattlers Training for a MEET

[nasht5]

SQUATS TROY & SHANNON

raw w/wraps & belt

3x10xbar
3x10x155 shannon adds her belt from the get go
2x3x205
2x3x245
shannon 2x2x295 add knee wraps from on out for her troy 2x3x295
shannon 2x1x335 troy 2x2x335 I added my belt here
shannon 2x1x385 troy 1x425 I started wrapping my knee's from here till done.
troy 1x515
troy 1x605
troy 1x695
troy 1x785

shannon plans on doing a token squat at the meet but I have hopes of squatting BIG WEIGHT. My back held up real good tonight, all squats were explosive out of the hole to lockout. Next week I plan to go to 835 maybe 875.

[nasht5]

Troy & Shannon

rotator therapy
3x10x2.5

BENCH

3x10xbar
2x10x95
3x10x135
1x5x165
2x5x185
2x3x225
shannon 2x255 troy 2x275
shannon 2x275 troy 2x315
shannon 2x305 troy 2x365
shannon 2x2x325 troy 2x2x405
shannon 1x275 troy 1x275
shannon 1x305 troy 1x315
shannon 1x325 troy 1x365
troy 1x405

shannon did great. when we bench next monday we will do singles up to about 95% then drop sets of doubles working back up.

my right biceps hurt tonight while benching which it usually does after squatting.

[nasht5]

PULLS

Shannon and Troy

3x3x135
3x3x185
2x2x225
2x2x275
2x315
2x365
1x405
Troy 1x495 1x585

strenous week squatting and benching heavy on tues & wed then deadlifting thurs - shannon did great, I started very slow off the floor with the 585, testing my back on the way up, when i got just below the knees I thrust my hips and pulled back my shoulders. will pull again next friday looking to pull 635-675. looking for shannon to pull 415-425.

[nasht5]

BENCH

3x10xbar
3x10x95
3x10x135
2x8x165
2x6x185
2x3x225
All singles performed like competition lifts with commands.
shannon 1x255 troy 2x275
shannon 1x280 troy 1x315
shannon 1x305 troy 1x365
shannon 1x325 troy 1x405
shannon 1x350 troy 1x425
shannon 1x275 troy 0x455
shannon 1x300 troy 3x1x405
shannon 1x335
shannon 0x350

SHANNON had a great night HITTING a paused 350. My night was no where close to what I projected.

[Option D]

monday
Leg Press...            Shit ton of weight for like 7 sets
Leg ext                  4X10-12
Siff legged Deads     4X10
Calf Raises              4X25
Lunges (135lb bar)   4X10

[nasht5]

Shannon & Troy

SQUAT

3x10xbar
2x5x155 shannon adds belt here
2x3x205
2x2x245
shannon 2x1x295 knee wraps here troy 2x2x335 add belt
shannon 1x335 troy 1x425 knee wraps here
shannon 1x385 troy 1x515
troy 1x605
troy 1x695

Shannon hates to squat and never felt comfortable so she stopped at 385; made it look easy but she said even the bar felt heavy tonight.

As for me everything felt like shit till I had my belt and knee wraps on then everything got real light. I stopped at 695 because after much thought this week I decided tonight would be a lite night and next tuesday will be fucking heavy.

[nasht5]

well the weekend before the meet I was WALKING across a parkinglot and tore the posterior meniscus in my right knee. I felt the pop and with my next step the knee buckled and then it was impossible to walk, couldn't place any weight on the knee. I had to hop to where i was going. That monday was able to go see a ortho and he gave me a cortizone shot, a few hours I could walk with a cane. that wednesday had an MRI and the next week saw the Doc again who told me the meniscus was torn.

I have an app on May 2nd to see another ortho in their practice to talk about my options. I'm of the opinion that if it's broke fix it. I've done alot of googling and reaching out to those I know who have experienced this. they all say get it fixed. even the doc says that if I squat the tear is where the knee bends down on it and it will be aggravated, so I say fix it cause I'm gonna squat. I got a few good meets left in me and I know I can still squat over 9.

Looking to either compete Aug 31st in Manchester, TN SPF - or Sept 28th in Duluth, GA SPF

I still got some stuff in the basement I need to get rid of

[nasht5]

rotator therapy 3x15x2.5

BENCH
shannon / troy
3x10xbar / 3x20xbar
2x10x95 / 2x10x95
2x10x135 / 2x10x135
2x10x165 / 2x10x165
2x6x185 / 2x10x185
2x3x205 / 5x205
2x3x225 / 2x5x225
3x255 / 3x275
5x3x275 / 3x315 3x365 3x3x405

close grip bench
shannon / troy
5x185 / 5x225
2x5x205 / 2x5x275

2way DB raise (front/side)
3x10x20

Rev peck deck
3x10x145

overhead triceps ext
3x10x130

straight bar biceps curl
3x10

calves
4x12

abs
3x20x45lbs plate

Without fear there can be no courage

Everyone needs to be humbled every once in a while..... unfortunately for you your name is on the short list.

[nasht5]

i will squat next tuesday because I have an app with the surgeon on thursday.


Shannon

glutes work

SQUATS - all sets walked out
2x10xbar
3x10x135
3x10x185
2x8x225

leg ext
3x15

ab & addduction
3x10 each way

[nasht5]

rotator therapy
3x15x2.5

SHANNON

wide grip pull ups
40
Underhand chin ups
30
Neutral grip pull ups
30

seated wide grip cable row
4x10

Glutes

NASH

Deadlifts
3x5x135
2x5x225
2x3x315
2x3x405
2x3x495

rack pulls knee level
2x3x315
2x3x405
2x3x495
3x585

wide grip lat pulldowns
3x12x150 180 210

seated cable row close grip
5x150
5x200
5x250
5x310

Without fear there can be no courage

Everyone needs to be humbled every once in a while..... unfortunately for you your name is on the short list.

[nasht5]

NASH & Shannon

rotator therapy
3x20x2.5

Overhead BB press
NASH / SHANNON
3x10xbar / 3x10xbar
3x10x95 /3x15x95
3x135 / 5x135
6x135 /8x135
6x135 / 10x135
6x135 / 9x135

I had my right shoulder rebuilt & put back together in 09' and this is the most I have been able to press overhead since then. That is why Shannon can kick my butt on overhead presses, lol.

2 way DB raise (front/side)
5x10x15

Rev peck deck
5x10

upright straight bar rows
5x10

underhand straight forklift raise
5x10

preacher curls
5x10

overhead triceps rope ext.
5x10

glutes

Without fear there can be no courage

Everyone needs to be humbled every once in a while..... unfortunately for you your name is on the short list.

[nasht5]

<a href="http://www.youtube.com/watch?v=05_SiMwyfAQ" target="_blank">http://www.youtube.com/watch?v=05_SiMwyfAQ</a>

Shannon Nash


<a href="http://www.youtube.com/watch?v=FFXFGE5lqs0" target="_blank">http://www.youtube.com/watch?v=FFXFGE5lqs0</a>

[nasht5]

I squatted for the 1st time since I tore my meniscus. knee didn't hurt and doesn't hurt and so far is not swelling. I wanted to go heavy but Andy & Shannon would not let me. They really didn't even want me squat at all tonight.

NASH / SHANNON
2x10xbar / 2x10xbar
2x10x155 / 2x10x155
2x5x245 / 2x10x205
3x335 / 3x8x245
2x425 / 10x205
1x535 lost my balance on 2nd rep had to much weight on heels. Andy & Shannon made me stop there.

glute work

[nasht5]

Rotator therapy
3x20x2.5

DB PRESS - I'd just like to point out that shannon gets her DB handed to her from 90's up
3x15x50
2x10x70
2x8x90
8x110
NASH / SHANNON
8x120 / 7x120

BB incline
3x10xbar
2x10x115
10x135
10x185
NASH / SHANNON
10x225 / 5x225
10x225 / 10x185

Calves / Glutes


120lbs DB
<a href="http://www.youtube.com/watch?v=bhC2cbr1y3E" target="_blank">http://www.youtube.com/watch?v=bhC2cbr1y3E</a>


<a href="http://www.youtube.com/watch?v=aMWkL_aU404" target="_blank">http://www.youtube.com/watch?v=aMWkL_aU404</a>

[nasht5]

I tore my meniscus on March 31st while WALKING ACROSS A PARKING LOT... yeah, think about that. Not while squatting 800lbs or some really cool story like that. Just walking down a slight grade in a parking lot. It felt like I got shot with a bb gun in the back of my knee then with my next step on the right leg it buckled. I couldn't place any weight on it at all, had to hop to where I was going.

luckly got an appointment the next morning with an orthopedist who gave me a cortizone injection and set me up for an MRI 2 days later. Results were posterior tear of right leg meniscus, I pulled out of the IPA MEET that was here in Greenville, SC on April 6th. Steve Maxson refunded my money (Thank you Steve)

Doc's wanted to wait and see how the knee did. I was able to work lite duty the first week and have been fine at work since. This past Tuesday I squatted for the first time and went up to 535. No problems, knee was a little sore wednesday night but no big deal.

Saw surgeon today and he reviewed the MRI. It may not make much sense to some of you but he suggested no surgery. I'm ok with that because I've had enough of'em, lol.

Shannon and I plan to compete Sept. 31st at the SPF RAW/PRO AM in North Myrtle Beach. I will go full power in the 275's or 308's and she plans bench only in the 181's.

My goals for the meet: squat 900-1005, bench 500, pull 750-800 raw
her goal for the meet: bench 425 raw

[Krankenstein]

I tore my meniscus on March 31st while WALKING ACROSS A PARKING LOT... yeah, think about that. Not while squatting 800lbs or some really cool story like that. Just walking down a slight grade in a parking lot. It felt like I got shot with a bb gun in the back of my knee then with my next step on the right leg it buckled. I couldn't place any weight on it at all, had to hop to where I was going.

luckly got an appointment the next morning with an orthopedist who gave me a cortizone injection and set me up for an MRI 2 days later. Results were posterior tear of right leg meniscus, I pulled out of the IPA MEET that was here in Greenville, SC on April 6th. Steve Maxson refunded my money (Thank you Steve)

Doc's wanted to wait and see how the knee did. I was able to work lite duty the first week and have been fine at work since. This past Tuesday I squatted for the first time and went up to 535. No problems, knee was a little sore wednesday night but no big deal.

Saw surgeon today and he reviewed the MRI. It may not make much sense to some of you but he suggested no surgery. I'm ok with that because I've had enough of'em, lol.

Shannon and I plan to compete Sept. 31st at the SPF RAW/PRO AM in North Myrtle Beach. I will go full power in the 275's or 308's and she plans bench only in the 181's.

My goals for the meet: squat 900-1005, bench 500, pull 750-800 raw
her goal for the meet: bench 425 raw

Did you mean the posterior horn of your medial meniscus?

Not sure I feel for you.  I did the medial meniscus on my right knee while warming up on a smith machine with squats (not ever where I squat but decided to do a quick 1 - 2 warm up sets while some douche bags were curling in the squat rack).  On my 3rd/4th rep I felt that pop and knew immediately what I did.

It is no surprise that the surgeon did not want to do surgery.  From my experience a meniscus tear is so low on the totem pole to these guys.  Unless you are some high level athlete, they won't waste their time.  You would have to have a medial collateral ligament tear to be really considered, and then if you also did some damage to your ACL you would easily be considered for surgery.  Some TKE's and some heel steps off of the Reebok stepper are pretty much the best things for the meniscus rehab.