nasht5
Getbig III
Gender: 
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #25 on: February 13, 2012, 06:03:11 PM » |
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BENCH
6x20xbar 3 different grips
10x95
3x10-12x135
2x10x185
2x10x225
5x275
5x315
2x5x365
Machine incline
3x10x270
Dips
60
3way shoulder raise
4x10x15
Superset - 4x10
straight bar curls
triceps pushdowns
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sept 10th APF
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Overload
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« Reply #26 on: February 17, 2012, 09:20:07 AM » |
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Great stuff. I'm surprised not a single member is picking your brain on power lifting training. You're a legit silverback gorilla. Good luck with your comps.  |
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #27 on: February 20, 2012, 06:05:25 PM » |
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thank you very much overload.
I've been sick since last tuesday, felt a little better over the weekend. expected to not be strong tonight so i'm not sure what tonights numbers mean:
rotator therapy
3x20x2.5 front/side/rear/elbow rotations
BENCH
3x20xbar
2x20x95
2x10x135
5x165
2x5x185
5x225
5x275
5x315
5x365
5x405 very hard to get 5th but I did get it.
3x405 could NOT get the 2 last reps
7x405 Added sling shot and popped out 7 before tri's said, "no more". love the slingshot.
DIPS
70
3way shoulder raise
4x10x15 front/side/rear
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #28 on: February 21, 2012, 07:31:06 PM » |
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SQUAT
3x10x145
2x5x235
2x5x325
5x415
5x505
3x595 strained left latissimus dorsi
wore my new RDC Squat shoes tonight. 595 is not what I consider "heavy", so there is no form or technique problems to notice here. They did a great job of putting me on my heals. 775 and up is where I've had issues in the past of leaning forward and placing to much weight on the balls of my feet, THAT is when we'll see how the shoes work for me. I think they'll do great.
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #29 on: February 23, 2012, 05:16:01 PM » |
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Due to my left lat dorsi still being sore I only did what I could do without aggrivating it.
A super lot of rotator therapy
7x20x2.5 front/side/rear
Overhead machine shoulder press
7x10x100
3way shoulder raise
7x10x15-20 front/side/rear
Giant super set
Triceps pushdowns
Straight bar curls
Overhead rope extentions
DB alt. curls
7x10-15
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #30 on: February 27, 2012, 06:22:00 PM » |
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rotator therapy
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
5x315
5x365
5x405
12x315 drop set to failure
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #31 on: March 01, 2012, 08:59:18 PM » |
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rotator therapy
4x20x2.5 front/side/rear/elbow rotations
BENCH
6x20xbar
Dips
80
Hammer Machine Incline
10x90
2x10x180
3x10x270
Shoulder 3way lat. raise
4x10x20
Upright rows
2x10x30
Overhead press straight bar
2x10x30
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #32 on: March 02, 2012, 08:55:50 PM » |
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rotator therapy
DEADS - no belt
3x5x135
2x5x185
2x5x225
2x5x275
2x5x315
2x3x405
2x3x455
2x3x500
wide chinups
50
neutral chinups
40
seated cable row
4x10x150-200
wide lat pulldown
4x10x150-200
straight bar curls
5x10x40-50
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #33 on: March 05, 2012, 06:25:17 PM » |
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rotator therapy
BENCH
3 sets 3 different grips each set x 20 reps x the bar
then didj
3x20x135
2x10x185
2x10x225
5x275
5x315
2x5x365
Added single ply sling shot
3x405
1x455
1x500 lol, to easy. stopped here though, don't wanna be stupid and get hurt with my history of injuries, lol.
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #34 on: March 06, 2012, 06:39:55 PM » |
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Squat 3x10x145 3x5x235 2x5x325 added belt 5x415 added knee wraps 5x505 5x595 1x685 wanted 5 but hips are not 100% http://www.ironscene.com/videos/5793_troy_nash_sqt_1x685leg ext leg curl dirty girls |
sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #35 on: March 08, 2012, 06:12:17 PM » |
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rotator therapy
bench
4x20xbar
5x20x135
hammer machine incline
10x90
2x10x180
2x10x270
3way DB laterial raise
6x10x10/15/20
Reverse peck deck
5x10x80-110
just got in from eating Los Amigos (mexican restaurant) feel much better now.
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #36 on: March 09, 2012, 07:38:04 PM » |
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rotator therapy
deads
3x5x135
3x5x225
2x3x315
3x405
3x495
3x585
good mornings
10x135
3x8x225
neutral grip chinups
40
hammer underhand pulldowns
10x90
3x10x140
seated cable rows
4x10x150-200
hypers
4x10xbwt
straight bar curls & DB curls
good bit
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #37 on: March 12, 2012, 05:27:35 PM » |
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rotator therapy
3x20x2.5
BENCH
3X20XBAR
3X10X135
3x5x185
3x5x225
5x275
5x315
5x365
5x405 hard fought set
4x405 knew couldn't get 5th didn't want injury
3x405 hard fought set
hammer machine incline
10x230
10x280
10x320
10x360
3way DB lat. raise
4x10x15 front/side/rear
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #38 on: March 13, 2012, 06:37:18 PM » |
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SQUAT - this was a planned light night, next week is planned heavy
3x10x145
2x10x195
5x235
5x325 add belt here
5x415 add knee wraps here
5x505
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #39 on: March 15, 2012, 06:26:35 PM » |
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rotator therapy
BENCH
3x20xbar
5x20x135
hammer machine incline
4x10x180
Dips
10 15 15 20 22 12
3way DB raise
4x10-15x15
upright rows
2x10x30
3x10x40
seated machine overhead press
4x12
3way DB lat raise
3x10x15
Triceps pushdowns
4x15-20
overhead rope/cable triceps ext
4x12
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #40 on: March 16, 2012, 12:55:39 PM » |
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rotator therapy
DEADS
3x3x135
2x3x185
2x3x225
3x275
2x3x315
3x365
3x405
1x455
1x195
1x585
3x3x405
Good mornings
4x10x225
neutral grip chin ups
50
seated cable row
4x10x150-200
straight bar curls
6x10x40-50
alt. DB curls
4x10x25-35
seated calves
4x10x70-115
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #41 on: March 19, 2012, 05:14:52 PM » |
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rotator therapy
bench
warmup went well
3x275
3x315
2x315
1x365
1x405
0x455
well I sucked the big one on bench tonight. just flatout bent over and took it up the butt like a wussy trying to bench press. completely looked like I didn't know what I was doing.
I've got a deck of cards and each card has an excuse on it I could pull out from the deck and use to "explain" or "justify" my failure of a night. Bottom line is I'm not going to offer any reason for this pathetic performance. I'm just going to pick myself up from this elephant dung stained floor I'm on and go back to the gym tomorrow.
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #42 on: March 20, 2012, 06:04:42 PM » |
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Squats 3x10x145 3x5x235 2x3x325 added belt here 3x415 started wrapping knees here 3x595 5x685 5x685 video is on youtube http://www.youtube.com/watch?v=4b-qwXPDjYQtoday was a day of redemption. |
sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #43 on: March 24, 2012, 07:55:15 AM » |
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Thursday
rotator therapy
bench
3x20xbar
3x10x135
2x10x185
2x5x225
3x275
1x315
1x405 added sling shot on this
hammer machine incline
4x12x180
3way DB raise
5x10-15x15-20lbs
reverse peck deck
4x10x100-110
upright rows
4x10x30-40
FRIDAY
Deads (sets x reps x weight)
3x5x135
3x3x225
2x3x315
2x1x405
2x1x495
2x1x585
Good mornings
4x10x225
seated cable row wide grip
2x12x150
2x10x200
4x10x250
hypers
4x10xbwt
seated calve raises
4x10
straight bar curls
5x10
DB curls
5x10
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #44 on: March 26, 2012, 05:15:57 PM » |
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rotator therapy
4x10x20
bench
3x20xbar
3x20x135
3x5x185
2x10x225
5x275
5x315
3x5x365
2x5x315
helped others...
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #45 on: March 30, 2012, 12:46:18 PM » |
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TUESDAY - no squats
THURSDAY - no training
FRIDAY - no deads
rotator therapy
neutral chinups
50
Wide grip lat pulldowns
4x12x150
seated cable row
1x12x150
1x12x200
3x12x250
hypers
4x10
3way DB raise
4x10-15x15 front/side/rear
DB curls & straight bar curls
tired tired tired this wk. monday is gonna be a moderate bench day then tuesday is going to be a heavy squat training session. monday I want to bench 3x5x360-385 and tuesday I wanna squat 5x735. will video the squats.
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #46 on: April 02, 2012, 05:36:20 PM » |
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rotator therapy
3x20x2.5 front/side/rear
BENCH
3X20XBAR
3X20X135
2X10X185
2X10X225
5X275
5X315
1X365
1X405
1X425
0X455
DIPS
50
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #47 on: April 03, 2012, 06:25:22 PM » |
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Squat 3x10x145 3x5x235 2x5x325 add belt 5x415 add wraps 3x505 2x595 1x685 1x775 soon as josh sends me the video I'll post it. here it is: http://www.youtube.com/watch?v=CrqYA6tYqVA |
sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #48 on: April 09, 2012, 06:14:37 PM » |
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rotator therapy
3x20x2.5
BENCH
3x20xbar
3x20x135
2x10x185
3x15x225
2x5x275
2x5x315
3x5x365
DIPS
80
3way DB raise front/side/rear
5x10x15
triceps pushdowns
3x10
Overhead triceps rope ext.
4x12
Alt. DB curl
2x10x20 2x10x25 2x10x30 2x10x35
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sept 10th APF
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nasht5
Getbig III
Gender:
Posts: 996
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #49 on: April 23, 2012, 05:29:34 PM » |
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BENCH
6x20xbar 3 different grips
3x20x135
2x10x185
2x10x225
2x5x315
5x365
3x5x405
2x3x405
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sept 10th APF
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