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Author Topic: Nash-The Plate Rattler:EYE OF THE TIGER=ACTION & GLORY@SPF RAW PRO/AM 2012  (Read 5702 times)
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #25 on: February 13, 2012, 06:03:11 PM »

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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« Reply #26 on: February 17, 2012, 09:20:07 AM »

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.


Cool
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nasht5
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« Reply #27 on: February 20, 2012, 06:05:25 PM »

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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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #28 on: February 21, 2012, 07:31:06 PM »

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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nasht5
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« Reply #29 on: February 23, 2012, 05:16:01 PM »

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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nasht5
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« Reply #30 on: February 27, 2012, 06:22:00 PM »

rotator therapy

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
5x315
5x365
5x405
12x315 drop set to failure
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nasht5
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« Reply #31 on: March 01, 2012, 08:59:18 PM »

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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nasht5
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« Reply #32 on: March 02, 2012, 08:55:50 PM »

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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nasht5
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« Reply #33 on: March 05, 2012, 06:25:17 PM »

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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nasht5
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« Reply #34 on: March 06, 2012, 06:39:55 PM »

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_1x685

leg ext
leg curl
dirty girls
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nasht5
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« Reply #35 on: March 08, 2012, 06:12:17 PM »

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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nasht5
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« Reply #36 on: March 09, 2012, 07:38:04 PM »

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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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #37 on: March 12, 2012, 05:27:35 PM »

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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nasht5
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« Reply #38 on: March 13, 2012, 06:37:18 PM »

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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nasht5
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« Reply #39 on: March 15, 2012, 06:26:35 PM »

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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« Reply #40 on: March 16, 2012, 12:55:39 PM »

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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« Reply #41 on: March 19, 2012, 05:14:52 PM »

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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nasht5
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« Reply #42 on: March 20, 2012, 06:04:42 PM »

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-qwXPDjYQ

today was a day of redemption.
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« Reply #43 on: March 24, 2012, 07:55:15 AM »

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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« Reply #44 on: March 26, 2012, 05:15:57 PM »

rotator therapy
4x10x20

bench
3x20xbar
3x20x135
3x5x185
2x10x225
5x275
5x315
3x5x365
2x5x315

helped others...
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nasht5
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« Reply #45 on: March 30, 2012, 12:46:18 PM »

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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« Reply #46 on: April 02, 2012, 05:36:20 PM »

rotator therapy
3x20x2.5 front/side/rear

BENCH
3X20XBAR
3X20X135
2X10X185
2X10X225
5X275
5X315
1X365
1X405
1X425
0X455

DIPS
50
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nasht5
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« Reply #47 on: April 03, 2012, 06:25:22 PM »

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
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« Reply #48 on: April 09, 2012, 06:14:37 PM »

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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« Reply #49 on: April 23, 2012, 05:29:34 PM »

BENCH

6x20xbar 3 different grips
3x20x135
2x10x185
2x10x225
2x5x315
5x365
3x5x405
2x3x405
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