Troy & Shannon Nash The Plate Rattlers Training for a MEET

[nasht5]

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

TIME TO PREPARE FOR WAR  TIME TO PREPARE FOR WAR TIME TO PREPARE FOR WAR AARRRRRGHHHHhhh

You want some? COME GET SOME! April 13 Georgetown, KY SPF


MONDAY week A      PLATE RATTLERS 2013

DB 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

TUESDAY
Squats SSB
5x’s
Leg ext
3x10
Leg curls
3x10
Dirty girls
3x10
Calves / glutes / frog squats

FRIDAY
Bench - 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

WEDNESDAY

Bench 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

THURSDAY

Shannon - 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

[nasht5]

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.

[nasht5]

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

[_bruce_]

Hope you recover and good luck.

[nasht5]

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

[nasht5]

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

[nasht5]

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

[nasht5]

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.

[nasht5]

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

[nasht5]

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

[nasht5]

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

[nasht5]

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

[nasht5]

Shannon

underhand pullups
30

Neutral chinups
70

hyperextentions
4x10xbwt

straight bar curls

glutes

Troy

seated cable rows
12x10-15x120-200

straight bar curls

calves

[nasht5]

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

[nasht5]

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.

[AVBG]

Some good numbers!

[nasht5]

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

[nasht5]

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

[nasht5]

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.

[nasht5]

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

[nasht5]

Shannon

rotator therapy
3x10x2.5

body squats
4x20

Frog squats
3x20

Squats walkedout
3x10xbar
3x10x135
2x10x185
5x5x225

I did not squat.

[nasht5]

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

[nasht5]

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

[nasht5]

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.

[nasht5]

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.