nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« on: January 01, 2013, 07:44:44 AM » |
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You want some? COME GET SOME! April 13 Georgetown, KY SPF MONDAY week A PLATE RATTLERS 2013DB press 3x15x50 2x10x70 2x5x90 2x5x110 2x5x120 3+x5x130 Dips 60 Machine incline 3x10 Peck deck 3x10 Overhead press 3x10 3way DB raise 3x10 Rev. pk dk 3x10 Overhead tri ext / Biceps 3x10 Triceps pushdowns / Biceps 3x10 Calves / glutes TUESDAYSquats SSB 5x’s Leg ext 3x10 Leg curls 3x10 Dirty girls 3x10 Calves / glutes / frog squats FRIDAYBench - boards Close gripe BP 3way DB raise Rev. pk dk SATURDAY - Anderson Shannon - Wide chins / underhand chins / neutral chins Troy - Wide LPD / underhand LPD / neutral LPD Seated cable rows Troy - Deadlifts x1-3 Hypers Biceps Leg ext / leg curl / dirty girls / calves / glutes / frog squats TUESDAY – Anderson WEEK B Squat - monolift Heavy reps 3’s-5’s Leg ext 3x10 Leg curl 3x10 Dirty girls 3x10 Hypers 4x10 Calves WEDNESDAYBench full range 5x’s DIPS 60 Machine incline 3x10 Peck deck 3x10 Overhead press 3x10 3way DB raise 3x10 Rev. pk dk 3x10 Overhead tri ext 3x10 Triceps pushdowns 3x10 Calves THURSDAYShannon - Wide chins / underhand chins / neutral chins Troy - Wide LPD / underhand LPD / neutral LPD Seated cable rows Hypers Biceps Leg ext Leg curl Dirty girls Calves / glutes / frog squats
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #1 on: January 01, 2013, 12:17:40 PM » |
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SSB Squats walked out 2x10x135 2x10x225 2x5x315 added belt 2x5x405 added knee wraps 3x5x500
leg ext 3x15
leg curl 3x15
Dirty girls 3x10 each way
standing calves 4x15
hyperextentions 4x10
shannon did not train today because she is sick. Hopefully she will be ok on friday.
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sept 10th APF
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nasht5
Getbig IV
   
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Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #2 on: January 08, 2013, 07:33:12 PM » |
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Troy Nash
SQUATS 2x10x150 2x10x240 3x5x330 added belt 5x420 added knee wraps 5x510 4x600 felt a pop on 3rd rep (upper back) every one heard 2 pops on 4th rep (lower back and tail bone) decided not to do 5th rep and ended there for tonight. SI Joint is sore right now. icing it and will apply dmso before bed, will see chiro tomorrow.
Shannon Nash Zercher Squats - walked out 4x10xbar 2x10x95 2x10x135
Regular squats - walked out 3x10x135 3x10x185 2x8x225
Smith squats 2x5x95
Leg press 4x10x90
Glutes
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sept 10th APF
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_bruce_
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« Reply #3 on: January 09, 2013, 01:20:10 PM » |
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Hope you recover and good luck.
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #4 on: January 09, 2013, 05:42:12 PM » |
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TROY
went to Chiro today due to last nights lower back poping and soreness, he said my sacrum twisted to the right, L5 twisted to the left. So they pretty much "jack knifed" while I was squatting last night. some soft tissue swelling & pain for now but he said nothing to worry about. by mid way through bench the lower back warmed up and didn't cause any problems while lifting.
rotator therapy 3x20x2.5
BENCH 3x20xbar 2x10x95 2x10x135 2x10x185 2x5x225 2x5x275 2x5x315 3x5x335 10x225
DIPS 60
Machine incline 3x12x90
Peck deck 3x12
3way DB raise 5x15x10 front/side/rear
Face pulls 3x20
SHANNON rotator therapy 3x10x2.5
BENCH
2x10xbar 2x10x95 2x10x135 2x10x185 2x5x225 2x5x255 2x5x275 4x280
DIPS 60
Machine incline 3x12x90
Peck deck 3x12
Straight bar overhead press 3x10x60-70
3way DB raise 5x20x10 front/side/rear
Face pulls 3x20
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #5 on: January 11, 2013, 02:39:40 AM » |
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Shannon -
Wide chins 40
underhand chins 30
neutral chins 30
Troy - Wide LPD 2x20x108 2x20x120 2x15x132 2x10x156 6x178 6x190 2x5x202
underhand LPD 3x15x108
neutral LPD 3x15x120
Seated cable rows passed on these due to my lower back
Hypers I passed on these due to my lower back Shannon did 4x10
Shannon and I both did these:
Straight bar Biceps curls 15x20 3x15x40
Leg ext 3x10
Leg curl 3x10
Dirty girls 3x10 each way
standing Calves 4x20
glutes & frog squats I passed on these
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #6 on: January 14, 2013, 06:38:25 PM » |
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DB press 3x15x50 2x10x70 2x5x90 3x5x120 We couldn't go up to 130's because they are broke!! MHIT!!
Dips Troy 60 Shannon 65 (show off )
Machine incline 3x10
Peck deck 3x10
Overhead press 3x10
3way DB raise front/side/rear 3x10x15
Rev. pk dk 3x10
Overhead tri ext 3x10
Triceps pushdowns 3x10
Face pulls 3x20
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sept 10th APF
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nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #7 on: January 15, 2013, 06:32:18 PM » |
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I did SSB squats Shannon did regular bb squats. The SSB squats i did is an handle that snaps onto a regular squat bar - all squats walked out (sucks)
Squat 3x10x135 3x10x185 4x10x225 2x8x225 2x6x225 3x5x185
shannon said she doesn't want to do smith machine squats anymore because they hurt her knees. she also doesn't want to do leg ext or leg curl anymore because they hurt her knees.... oh yeah and she hates squats. I told her she can skip the rest but she MUST SQUAT.
I spent the rest of the time helping a guy with his squat form & technique, showed him how I wrap knees, suggested new knee wraps (titan thp's) and suggested if he really wanted to work on his squat to get some knew shoes so I suggested Ricky Dale Crain squat shoes.
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sept 10th APF
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nasht5
Getbig IV
   
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Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #8 on: January 18, 2013, 01:06:06 PM » |
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Shannon
rotator therapy 3x10x2.5 front/side/rear
BENCH 3x10xbar 3x10x135 2x5x185 2x5x225 3x225 4board 3x275 4board 2x3x315 4board 3x225 1x225 1x255
Well, ..... Shannon hates board presses... she hates floor presses... she hates pin presses...
Troy
rotator therapy 3x10x2.5
BENCH 3x20xbar 3x10x135 2x5x185 2x5x225 5x275 5x315 3x365 sling shot 3x405 sling shot 3x435 sling shot 10x225 3x275
Both of us
Overhead DB press 4x10
3way DB raise front/side/rear 6x10-12x20
Reverse peck deck 4x10
Troy did standing calves 10x10-20
Shannon did glutes
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sept 10th APF
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nasht5
Getbig IV
   
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Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #9 on: January 19, 2013, 05:26:45 PM » |
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Troy Nash
Deadlifts 8x1-3x135 6x1-3x225 added belt 4x1x315 2x1x405
straight bar curls & alt. DB curls
Supermans
Did alot of singles/doubles with lite weight today just seeing how the lowerback felt. It took alot of sets just to warmup but after awhile the lowerback did feel better. I came home and after my shower put DMSO on my sore lower back.
Shannon
wide chins 40
underhand chins 30
neutral chins 30
Seated cable row 5x10
straight bar curls & alt. DB curls & glutes
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #10 on: January 22, 2013, 06:24:58 PM » |
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Shannon Squat
3x10x65lbs bulldog bar 3x10x155 put on belt here 2x5x205 2x3x245 3x3x295 added knee wraps for these
Troy Squat
3x10x155 2x10x245 2x5x335 add belt here 5x425 light knee wrap here 5x515 tighter 3x605 just as tight
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sept 10th APF
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nasht5
Getbig IV
   
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Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #11 on: January 23, 2013, 04:12:32 PM » |
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shannon nash
rotator therapy 3x10x2.5
BENCH 3x10xbar 2x10x95 2x10x135 2x5x185 2x5x225 5x255 3x5x185
dips 60
machine incline 3x15
Troy
rotator therapy 3x10x2.5
BENCH 3x10xbar 2x10x95 2x10x135 2x5x185 2x5x225 5x275 5x315 1x405 this jumped on me; just not my night 5x315
dips 60
machine incline 3x15
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sept 10th APF
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nasht5
Getbig IV
   
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Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #12 on: January 26, 2013, 10:00:56 AM » |
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Shannon
underhand pullups 30
Neutral chinups 70
hyperextentions 4x10xbwt
straight bar curls
glutes
Troy
seated cable rows 12x10-15x120-200
straight bar curls
calves
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #13 on: January 28, 2013, 05:46:10 PM » |
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Shannon
rotator therapy 3x10x2.5
BENCH 2x10xbar 2x10x95 2x10x135 2x5x185 2x3x225 2x3x275 this was a big jump, she'd normally go 255, i'm trying to get her used to big jumps 3x300 5x3x275
Dips 68
3way DB raise 3x10x20 front/side/rear
Troy
BENCH 3x20xbar 2x10x95 2x10x135 2x10x185 2x5x225 2x5x275 2x3x315 4x3x365 5x365
Dips 80
3way DB raise 3x10x20 front/side/rear
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #14 on: January 29, 2013, 06:23:24 PM » |
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Shannon
Squat - all sets walked out
2x10xbar 3x10x135 2x5x185 5x5x225
Leg ext 3x15
Leg curl 3x15
glutes I trained my butt bigger!
Troy
Squat - all sets walked out using a ssb 3x10x135 3x10x225 3x5x315
Leg ext. 3x15
Leg curl 3x15
Calves 5x20
Had a special guest lifter, Thomas Land, he did the same routine I did tonight. We all plan to squat heavy next week in the monolift.
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sept 10th APF
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AVBG
Guest
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« Reply #15 on: January 29, 2013, 06:24:18 PM » |
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Some good numbers!
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #16 on: February 01, 2013, 04:46:57 PM » |
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Some good numbers!
Thank you. We are just getting warmed up. Troy & Shannon rotator therapy 3x20x2.5 Dumbbells Sh*3x15x50 Tn 3x20x50 Sh*2x10x70 Tn 2x15x70 Sh*2x10x90 Tn 2x10X90 Close grip bench SH-2x10x135 TN 2x10x135 SH-2x6x185 TN 2x10x185 SH-2x3x225 TN 2x6x225 DIPS 40 3way DB raise 3x10x25 Rev peck deck 6x10
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #17 on: February 06, 2013, 04:42:55 AM » |
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shannon squats
2x10xbar 2x10x155 2x5x205 2x3x245 3x295 2x3x335 1x335
Troy Squats
3x10x155 3x10x245 2x5x335 2x3x425 3x515 2x3x605 SI joint and L5 are still a problem
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #18 on: February 06, 2013, 06:09:15 PM » |
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rotator therapy
shannon bench
3x10xbar 2x10x95 2x10x135 2x5x185 2x3x225 3x255 3x275 heavier than it should be, something just ain't right yet. 1x275 3x245 3x225
Troy bench 3x20xbar 2x10x95 2x10x135 2x10x185 2x5x225 3x275 3x315 3x365 2x3x405 just not stroking it like I should be.
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #19 on: February 11, 2013, 06:06:56 PM » |
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Shannon
rotator therapy 3x15x2.5
BENCH
3x10xbar 2x10x95 3x10x135 2x6x165 2x6x185 3x3x225 3x3x255 2x2x275 1x2x300 3x300 2x2x315 3x3x275
Troy
rotator therapy 3x20x2.5
BENCH
3x20xbar 2x10x95 3x20x135 2x10x185 2x5x225 3x3x255 2x3x275 2x3x315 8x3x365
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #20 on: February 13, 2013, 01:22:24 AM » |
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Shannon
rotator therapy 3x10x2.5
body squats 4x20
Frog squats 3x20
Squats walkedout 3x10xbar 3x10x135 2x10x185 5x5x225
I did not squat.
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #21 on: February 15, 2013, 08:11:11 PM » |
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Troy & Shannon
rotator therapy 3x10x2.5
DB 3x15x50 3x20x70
Dips 40
Machine incline 3x15
Machine bench 3x15
Machine Overhead 3x15
DB 3way raise 4x10
Triceps pushdowns 5x15
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #22 on: February 25, 2013, 04:17:20 PM » |
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Troy & Shannon
rotator therapy 3x10x2.5
BENCH set x rep x weight 2x10xbar 2x10x95 2x10x135 2x10x165 2x3x185 2x3x225 Shannon 2x3x255 Troy 2x3x275 shannon 2x2x280 Troy 2x2x315 Shannon 2x305 Troy 2x365 Shannon 3x2x320 Troy 3x4x405
DIPS shannon 40 troy 45
Machine incline 3x15
3way DB raise front/side/rear 3x10x20
cable cross over for rear delts 3x10
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #23 on: February 26, 2013, 07:13:51 PM » |
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About 2 1/2 months ago I hurt my SI Joint & L5 while squatting. I've been working with my chiro and training around the issue as much as possible. 2wks ago I strained my right hamstring and knee. Probably compensating for the lower back & tailbone pain. Plus, I knew I was dehydrated and had started drinking 1gallon of gatorade every day plus whatever sweet tea I had with supper. Well, that swelled me up from 285 to 300lbs quick. So I cut out on my staple of fastfood for lunch and replaced it with a 100g protein shake I'd split into 2 servings.
Well, rehab and training and diet have been going good. I weighed 292 when I got home from work. Tonight I squatted to test the back/tailbone/knee/hammy. The one drawback about the shake for lunch is that is has resulted in explosive bowel movements. Also ya think ya gotta fart but realize - "OH NO... it's a shizzle".
So there I was tonight squatting 605 for a conservative double and all I kept thinking about was; "Hope I don't blow my back out.... or knee out..... or hamstring out..... oh GOD don't let me skeet myself, I didn't bring my ziplock!
My ziplock is what I bring to every MEET. It is a 1gallon ziplock with a pair of socks, underwear, t-shirt & spare singlet.... just in case I experience "anal leakage".
I hope all of these issues are resolved before the MEET so I can squat with confidence.
Troy & Shannon
SQUAT 2x10x65lbs bar 2x10x155 2x5x205 2x5x245 shannon 2x3x295 troy 3x295 shannon 3x335 troy 3x335 shannon 2x335 troy 3x425 troy 3x515 troy 2x2x605
we both felt good, nothing hurt both had real good depth. Next week we plan to squat heavy doubles and a few singles. I will have my ziplock packed.
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.
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #24 on: March 01, 2013, 02:42:16 PM » |
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Troy & Shannon
Deadlifts set x rep x weight 3-5x1-3x135 warming up 2x3x185 2x3x225 2x1x275 2x1x315 2x1x365 1x405 shannon stopped here 1x495 Troy stopped here
Troy & Shannon
Machine benchpress 3x15
Machine incline 3x15
Machine lat pulldown 3x15
Machine row 3x15
3way DB raise front/side/rear 3x10x10
triceps pushdowns 3x20
Shannon went pretty heavy in the deadlift today; I kept it lite casue i didn't want to tweak my back... the plan is squat somewhere around 700+800 on tuesday. this workout was early this morning and my back feels great. I will go to the chiro again on tuesday before I go squat.
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sept 10th APF
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