Author Topic: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012 (Read 50372 times)

nasht5 · « **on:** January 06, 2012, 05:11:34 PM »

Goals for 2012

DON'T get sick the day before the MEET!

I went to SPF Record Breakers back in Nov and woke up at 2am fri morning vomiting till 7am. then packed my bags and drove 3hrs to Gatlinburg, TN. Competed on Saturday drove back sunday.

I did get my openers of sqt775 and benched 445 and got 600 in the deadlift - missed 725 twice.

SQUAT 1005+
BENCH 500+
DEAD 800+

Some new training techniques & movements will be added for this 4 phase training cycle that I have not used in the past. Gonna go ALL OUT for this meet fellas.

nasht5 · « **Reply #1 on:** January 06, 2012, 05:12:14 PM »

DB flat 5x10x50-75
DB incline 7x10x50-55
Dips 80
Machine curls 3x10x60
St. Bar curls 4x10x20-30
Triceps pushdowns 4x12x130

nasht5 · « **Reply #2 on:** January 06, 2012, 05:13:28 PM »

rotator therapy
3x20x2.5

clean & press
3x10xbar

wide chin ups
100
neutral chin ups
50
Hammer pull downs
2x10x45 2x10x70 1x10x90
seated cable row
5x10x150
Dips
80

nasht5 · « **Reply #3 on:** January 06, 2012, 05:15:46 PM »

rotator therapy
3x20x2.5 front/side/rear

Abs

Clean & Press
3x10xbar

Wide Pull ups
100

Neutral chin ups
50

Seated cable row
1x10x150 1x10x200 3x10x250

Underhand hammer machine latpulldown
4x10x140

Calves
4x70-90

nasht5 · « **Reply #4 on:** January 06, 2012, 05:16:29 PM »

rotator therapy
3x20x2.5

abs

clean & press
3x10xbar

Rack pulls - knee height
2x3x225
2x3x315
2x3x405
2x3x500

Good mornings
2x10x135
2x10x225

hypers
4x10

Straight bar curls
2x10xbar inside grip
2x10xbar outside grip

Hammer curls
4x10x25

Machine preacher curls
2x10x60

nasht5 · « **Reply #5 on:** January 06, 2012, 05:17:14 PM »

rotator therapy
3x20x2.5

ABS

clean & press
3x10xbar

DIPS
85

DB FLAT
5X10-15X50-65

DB INCLINE
5X10-15X35-55

3way laterail DB raise
4x10x15 front
4x10x15 side
4x10x15 rear

Straight bar skull crushers
1x10x30
1x10x40
1x10x50
2x10x60

nasht5 · « **Reply #6 on:** January 06, 2012, 05:17:59 PM »

Neutral chin ups
50

wide grip chin ups
80

seated cable row
5x10x150-280

hammer machine pulldown row
4x10x70

straight bar curls
6x10x40 (3inside / 3outside)

calves
4x10x90

nasht5 · « **Reply #7 on:** January 06, 2012, 05:18:35 PM »

rotator therapy
4x10x25.5 front/side/rear

wide chinups
80

Neutral chinups
50

Rack pulls
2x3x225
2x3x315
2x3x405
2x3x495

Seated cable row
1x12x150
1x12x200
2x12x250

Hypers
4x10xbwt

Dips
80

Straight bar curls
A lot of sets and reps

nasht5 · « **Reply #8 on:** January 06, 2012, 05:20:07 PM »

Rotator therapy
3x10x2.5 front/side/rear/elbow rotation

SQUATS - note to self: don't wear grey shorts to squat anymore... (crack sweat)
3x10x145
3x10x235
4x10x325

Leg ext.
5x10x120-150

Leg curl
3x10x100

Calves
4x10x90

Abb & Adduction
3x10 eachway

nasht5 · « **Reply #9 on:** January 06, 2012, 05:23:01 PM »

rotator therapy
3x25x2.5 front/side/rear

abs

BENCH
4X20XBAR
4X20X135 holy cow this felt heavy, haven't done BB press since Nov.
4X20X185 every set the last 8-5 got slower & slower, LOL.
4X10X225 after the 1st set it all got easier & easier
Crazy pump in chest/shoulders & tri's - wow.

Machine Incline
4x10x45lbs plate each side; used 4 different hand positions
will do this machine now on instead of DB Inc due to old shoulder inj.

3way DB raise
3x10x10 front/side/rear

DIPS
50 (I got bumped off this by newbie gym members before I could finish)

Triceps pushdowns - Not the same as doing dips
3x20x120-150

nasht5 · « **Reply #10 on:** January 06, 2012, 05:23:50 PM »

Rotator therapy
3x20x.25

abs

clean & press
3x10xbar

wide chin ups
80

Neutral chin ups
40

underhand hammer machine
4x10x70 each side

seated cable row w/wide handle
1x10x150
3x10x200

straight bar curls
4x10x40

calves - seated / standing / donky
4x10 each

nasht5 · « **Reply #11 on:** January 06, 2012, 05:24:35 PM »

Rotator Therapy
3x20x2.5 front/side/rear/elbow rotation

ABS

Clean & Press
3x10xbar

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x255
5x275
5x300

Machine Incline
1x10x45 each side
1x10x70 each side
1x10x90 each side
1x10x105 each side

Dips
80

3way DB raise
3x10x10 front/side/rear

Triceps pushdowns
3x10x120

nasht5 · « **Reply #12 on:** January 06, 2012, 05:25:48 PM »

rotator therapy
3x20x2.5 front/side/rear/side elbow rotation

clean & press

SQUAT
3x10x235
3x10x235
2x10x325
2x10x365

Leg extention
5x10x120-150

Leg curl
5x10x100

Calves
4x10 seated & donkey

nasht5 · « **Reply #13 on:** January 09, 2012, 04:19:40 PM »

Rotator therapy
3x20x2.5 front/side/rear/elbow rotations

clean & press
3x10xbar

BENCH
4x20xbar
4x20x135

SPEED BENCH
3x3x135 + 120lbs chains
3x3x185 + 120lbs chains
3x3x225 + 120lbs chains

Machine incline
10x90
2x10x180
10x200
2x10x220

DIPS
80

3way DB lat raise
3x10x10

nasht5 · « **Reply #14 on:** January 12, 2012, 05:14:14 PM »

rotator therapy
3x20x2.5

abs

clean & press
3x10xbar

BENCH
3x20xbar
3x20x135
2x10x185
2x5x225
5x275
5x315
5x325

machine incline
10x140
10x180
10x230

dips
65

3way DB lat raise
3x10x10

nasht5 · « **Reply #15 on:** January 13, 2012, 12:30:04 PM »

Rotator therapy
3x20x2.5 front/side/rear/elbow rotations

body squats

SQUATS
3x10x145
3x10x235
2x10x325
1x10x375
1x10x415

Dirty girls (abb & adduction)
3x10 each way

Leg ext.
5x10x150

Leg curl
5x10x100

nasht5 · « **Reply #16 on:** January 16, 2012, 05:47:05 PM »

rotator therapy
3x20x2.5

abs

clean & press

Speed bench
9x3x40% of 1RM + 120lbs of chains

Machine incline
4x10x180

3way shoulder raise
3x10x15

nasht5 · « **Reply #17 on:** January 19, 2012, 05:19:17 PM »

rotator therapy
3x20x2.5

BENCH
3x20xbar
3x20x135
2x10x185
1x10x225
5x275
5x315
2x5x335

Machine incline
12x90
12x180
12x230

3way DB raise
3x10x15

nasht5 · « **Reply #18 on:** January 24, 2012, 05:42:04 PM »

BENCH
3x20xbar
2x10x95
3x10x135
2x10x185
10x225
5x225
5x275
5x315
5x335
5x345

Machine incline
2x10x180
2x10x270

DIPS
80

3way DB raise
3x10x15 eachway

nasht5 · « **Reply #19 on:** January 27, 2012, 03:43:07 PM »

SQUATS

3x145x10
2x10x235
2x5x325
2x5x415
2x5x505
2x5x600

ran out of time had to pick up shannon from work.

nasht5 · « **Reply #20 on:** January 30, 2012, 06:30:06 PM »

BENCH
3x20xbar
2x10x95
3x20x135
2x5x165
2x10x185
2x10x225
5x275
5x315
5x365

DIPS
60

Machine incline
10x90
2x10x180
10x230

HAD TO GO...

nasht5 · « **Reply #21 on:** February 03, 2012, 12:02:55 PM »

THURSDAY NIGHTBENCH
3x20xbar
4x15-20x135
9x3x135+120lbs of chain

Machine incline
3x8x140

3way DB lat. raise
3x10x15 front/side/rear

Overhead machine press
3x10

Skull crushers w/straight bar
3x10

calves
4x10 donkey

FRIDAY AFTERNOON

Deadlift deficit (standing on plate)
3x5x135
2x5x225
3x5x275

wide grip chinups
50

neutral grip chinups
40

wide lat.pulldown (cable)
4x10x150

seated cable row
4x10x150

Hammer machine underhand pulldowns
4x10x140

Straight bar curls
6x10

calves
4x10 donkey

nasht5 · « **Reply #22 on:** February 06, 2012, 05:49:07 PM »

BENCH

3x20x135
2x10x185
2x10x225
5x275
5x300
5x315
2x5x335

DIPS
80

MACHINE INCLINE
10x180
10x230
10x270

3way DB lat raise
3x15x20 each way front/side/rear

Triceps pushdowns
3x20

nasht5 · « **Reply #23 on:** February 07, 2012, 06:23:55 PM »

SQUAT
2x10x145
2x5x235
2x5x325 add belt
5x415 add knee wraps
5x505
5x595
5x650

Leg ext.
4x10-12x150-200

Leg curl
4x10x110

seated & Donkey calves

nasht5 · « **Reply #24 on:** February 10, 2012, 02:12:19 PM »

Rotator therapy
3x20x2.5 front/side/rear/elbow rotations

clean & press
3x10xbar

ABS

rack pulls just above knee cap

No belt

2x5x135
2x5x225
2x5x315
2x3x405
3x495
3x585
3x635

Wide pull ups
60

neutral chin ups
30

Underhand hammer machine
4x10x140-190

Wide lat pulldowns
4x10x150-180

Seated cable row
4x10x150-180

Hypers
4x10

Straight bar curls
3x10x30-40

Calves Donkey
4x10