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Author Topic: The Plate Rattlers - SPF RAW PRO/AM 9-28-2013  (Read 3542 times)
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #25 on: July 03, 2013, 02:08:29 AM »

SQUAT

3x10xbar
2x10x135
2x10x225
5x315
15x315 added belt here
10x405 added knee wraps here

thomas did 10x315, I thought we were doing 5's, I took that as a challenge and did 15x315... major head ache and felt like vomiting. then thomas did 10x405.... so I did 10x405 and that was it for me. had to pour cold water over my head in the restroom for 20min and sit near a trash can. I ain't geared for this high rep stuff. I'm a bulldozer, high reps to me is 5 and for now on i ain't going no higher than that from 315 up. A man needs to know his limits and I know mine.... now.
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #26 on: July 12, 2013, 12:15:19 PM »

what I also learned from that squat session is i tore my meniscus a little more and strained my hamstring. went to the doc and found out i have a DVT blood clot from my groin to my ankle... oh well, here is some training updates:

friday -

Shannon
wide chinups 20
underhand pullups 60
neutral pull ups 20
one arm DB rows 3x10 each arm
glutes

Saturday

Shannons bench
3x10xbar
2x10x95
2x10x135
2x10x165
2x10x185
2x10x210
2x10x225
10x245
5x245
2x10x245

glute work

TUESDAY - shannon
squat
3x10xbar
2x10x135
2x10x185
2x10x225

narrow stance squat machine
4x10x100

leg ext/curs
4x15
dirty girls3x10
glutes

wednesday - we both trained this day

rotator therapy 3x15x2.5

DB press
nash / shannon
3x15x50
2x15x70 / 2x10x70
2x12x90 / 2x10x90
2x10x110 / 2x8x110

BB incline
10x95
3x10x135

glutes

Thursday - we both took off manly due to my leg killing me. also, it was a back day and shannons strength is her back so taking a day off from it won't hurt her any. we both plan to BB bench heavy monday, single's, doubles and triples.

i plan on being able to squat at the begining of August and still plan to compete in sept.
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #27 on: July 20, 2013, 07:29:04 PM »

ROTATOR THERAPY
3X20X2.5

BENCH
3x20xbar
2x10x95
2x10x135
2x10x165
NASH / SHANNON
2x10x185 / 2x6x185
5x215 / 3x215
3x235 / 2x235
2x275 / 2x2x265
2x315 / 2x280
2x365 / 2x1x305
2x405
1x425

NASH
WIDE LPD
4X15X125
SEATED CABLE ROW
3X15X150

SHANNON
WIDE CHIN UPS
30
UNDERHAND PULL UPS
30

BOTH OF US
FRONT & SIDE DB RAISE
3X12X15

REV PECK DECK
3X15X80

TRICEPS ROPE PUSHDOWNS
3X25 / 3X12
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #28 on: July 24, 2013, 05:32:01 PM »

ROTATOR THERAPY
3X15X2.5

BENCH
NASH / SHANNON
2X20XBAR
2X20X95 / 2X10X95
2x10x135
2x10x185 / 2x10x165
2x10x225 / 2x10x185
2x10x275 / 2x8x205
2x10x315 / 2x5x225
5x345 / 5x245
5x365 / 5x275
3x385 because I couldn' do 4&5 lol / 5x305

we both felt real strong today
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #29 on: July 25, 2013, 05:51:15 PM »

shannon

chin ups
40
underhand pull ups
40
neutral grip pull ups
40

one arm DB ROW
3x8 each

seated cable row
3x12

straight bar curls
4x10

glutes

NASH

Deadlifts
2x10x135
2x10x225
2x10x315
2x10x405
2x5x405

Good Mornings
2x10x135
2x10x185
4x10x225
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #30 on: July 29, 2013, 05:41:42 PM »

Shannon@173lbs

BENCH
2x10xbar
2x10x95
2x10x165
6x185
5x205
3x235
2x265
1x295
1x315
1x335
0x355

NASH
2x10xbar
2x10x95
2x10x135
10x185
5x225
3x275
3x315
2x365
1x405
1x425
"0" or "1" x455 Depends on how you look at it..... I set up to high on the bench and the bar was hitting the uprights as i pressed the weights... my spotter took the bar from me. I wasn't using the uprights the bar just hit it twice going up! may not have counted in a meet (woulda been up to the judges) BUT THIS WAS A GYM TRAINING LIFT! GIMINI CRICKET LET ME LOCK IT OUT!!!

2way DB raise front/side
3x10x20

Rev peck deck
3x10

Heavy triceps pushdowns
3x10

Heavy overhead rope ext
3x10
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sept 10th APF
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #31 on: July 30, 2013, 05:55:30 PM »

NASH / THOMAS/ JARED

SQUAT
3x10xbar
2x10x145
2x10x235
NASH / THOMAS / JARED
3x325 /5x325 /5x325
3x415 / 5x415 /5x415
3x505 / 3x505 /3x415
2x2x595 / 2x3x595 / 3x415

Thomas & Jared did:

Leg ext & leg curl
3x12 each way

Dirty girls
3x10 each way

first time I've squatted in a few weeks, the knee felt fine and still feels fine now that I'm home and have cooled off. I do expect it to be a little sore tomorrow but fine none the less. Now, we just need to find a home for the monolift so we can really squat heavy over these last few weeks before the MEET Sept 28th.


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


2nd set of 2x595
http://youtu.be/mTKcFrJB5F0


It's good to see how well the weight moved. I've gotta get my CNS used to moving bigger weight so it won't feel so heavy.
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #32 on: August 03, 2013, 11:14:04 AM »

Shannon spent Friday with her daughter and did not train.

NASH

Pulls

3x10x135
2x10x225
2x10x315
5x405
3x455
......... Everything above was FAST and EASY
..........Everything below was s-l-o-w and hard
3x495
3x425
0x455 I pulled 635 last month... sigh... not my day, it just went away.

SATURDAY

NASH & SHANNON
DB flat press
3x15x50
3x15x70

NASH
Neutral grip lat pulldown
4x15x120

NASH & SHANNON
Triceps pushdowns
3x20

SHANNON
Neutral grip chinups
60
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sept 10th APF
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #33 on: August 07, 2013, 06:03:23 PM »

DB flat press

Nash / Shannon
3x15x50 / 3x15x50
2x15x70 / 2x10x70
2x15x90 / 2x10x90
15x110 / 10x110
10x120 / 9x120

I gotta check but I think shannon's 9reps with the 120lbs DB is a PR.


shannon DB press 9x120
http://youtu.be/tJMF4wD_vdY

Nash DB press 10x120
http://youtu.be/XXpkFHAY_3Y
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #34 on: August 08, 2013, 06:00:31 PM »

shannon

wide grip chin ups
80
underhand pull ups
40

pronated seated cable row
3x15


NASH
Wide LPD
8x15-10

pronated seated cable row
6x15-10

Nash & Shannon

low cable rows
3x10

face pulls
3x20
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sept 10th APF
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #35 on: August 12, 2013, 06:21:07 PM »

Shannon, Nash & Thomas

rotator therapy
3x10x2.5

BENCH

3x10xbar
2x10x95
2x10x135
2x8x165
NASH & THOMAS / SHANNON
2x5x185 / 2x3x185
2x3x225 / 2x3x205
3x275 / 2x230
2x315 / 1x245
1x365 / 2x1x265
1x405 / 1x285
1x425 PR Thomas / 1x305
NASH / THOMAS / SHANNON
1x445 / 0x445 / 1x330
NASH & THOMAS / SHANNON
3x275 / 1x350
3x315 / 3x225
3x365 / 3x245
3x385 / 3x265
1x405 / 3x280

425 was a 20lbs PR for Thomas!
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #36 on: August 14, 2013, 01:35:10 PM »

I had to place my monolift in a crossfit gym (long story). The gym is hot as hell and completely drains my strength. training there is like jumping into a pool fully clothed then trying to workout soaked to the bone. my knee wraps were soaked halfway thru the training session. next week I'm gonna use my 2.5m wraps for the first half of the squat session then get my dry pair of 3m wraps for the last few heavy sets just so i can squat with dry wraps... sigh.

SQUAT
3x10xbar - already soaked in sweat before we added any weight
2x5x155
2x5x245
2x3x355 added belt & wraps
2x465
2x555
1x665

completely frustrated. next wk will do singles, start hydrating more 2days out and day of with pedialyte & will try a caffen tablet at 400+ to try and have more energy plus.
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #37 on: August 16, 2013, 01:31:37 PM »

Deadlift

3x10x135
2x10x225
2x5x315
2x5x405
2x5x495
2x545

Good mornings
2x10x135
2x10x185
2x10x225

my squat sucks, my bench sucks and my deadlift sucks... time to retire.
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sept 10th APF
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #38 on: August 21, 2013, 02:15:29 PM »

Squatted tuesday worked up to a single with 665 again. left knee was sore/tight on the inside maybe ACL. just thomas and shannon there to help me so that means not enough spotters in my mind so I stopped there.

thomas went up to 715. barley cleared the hooks unracking it, lost his balance unracking, to far back on his heels, I caught him as he fell back. we couldn't rerack the weight because his spine compressed under the weight. we squatted down until the bar sat on the safety straps then I pulled the bar back so he could get out from under the bar. The front of the monolift came off the floor, if I pulled the weight any further the mono would have flipped over on MY HEAD.

we said that was that with that for tonight.

back to the drawing board for me. Either this meet is going to be truely awesome for me or flat out suck. The last time my training was this bad for a meet I did great the day of. we will see.
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sept 10th APF
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #39 on: August 21, 2013, 07:47:11 PM »

Nash & Shannon

rotator therapy
3x20x2.5

Flat DB press
3x15x50
2x12x70

BB incline
10x135
10x185
5x225
5x255

Close grip bench press
Nash / Shannon
2x3x225 / 2x3x185
2x3x275 / 2x3x225
2x3x315 / 3x275 1x315 she touched to high on 2nd rep called for the rack

2way DB raise (front / side)
3x8x20 front & side

Rev peck deck
3x10

Triceps pushdowns
5x20-10 each set we moved the pen a plate

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


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« Reply #40 on: August 22, 2013, 05:06:38 PM »

rotator therapy
3x20x2.5

SHANNON

wide chin ups - she did a couple of sets with a 25lbs weight
67

close grip pull ups
40

neutral grip pull ups
20

seated cable row
4x10

standing straight bar curl
4x20x40-50

glutes

https://www.youtube.com/watch?v=uYwQV0wJSw4

NASH
I do my chinups/pull ups on an assisted machine... don't laugh :/

wide grip pull ups
70
neutral grip pullups
50

seated cable row
6x15x130

preacher curls
6x15x30-40

standing straight bar curls
4x15x40
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #41 on: August 26, 2013, 06:02:57 PM »

Shannon BENCH

3x10xbar
2x10x95
2x10x135
10x165
10x185
10x215
3x240
3x275
2x275
2x300
2x320
2x340
1x350 I only wanted her to do 1

BENCH Nash / Thomas
3x10xbar
2x10x95
2x10x135
10x185
5x185
5x225
3x275
3x315
3x365
Nash / Thomas
3x405 / 3x385
3x405 / 3x385
5x405 /4x385
3x405 / 3x385
3x405 / 2.5x385 2 full reps then 1 negative

SHANNON, NASH & THOMAS

Front & side DB raise
3x8x25 each way

Rev peck deck
3x10

Triceps pushdown
3x12
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #42 on: August 27, 2013, 06:28:08 PM »

NASH squat
worked up to 2x665
cut 765 high; but atleast this week i had enough gas in the tank to try it. the hot humid gym wasn't as bad today. bad but no bad.

Thomas squatted 2x705
Harmon squatted 4x705

I don't know what jared & Ryan & Ainsley did. Shannon trained at coops.
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #43 on: August 28, 2013, 02:54:52 PM »

shannon nash raw bench 2x320

https://www.youtube.com/watch?v=W0fGCDF9gd0


shannon nash raw bench 2x340

https://www.youtube.com/watch?v=v0B0495X30A


shannon nash raw bench 1x350

https://www.youtube.com/watch?v=ZWBxG7y2F7k
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sept 10th APF
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #44 on: September 05, 2013, 05:00:51 PM »

squatted on tuesday, worked up to 555 for a double stopped there. chiro was closed on monday and i was dehydrated plus needed a deload wk from squats.

Wednesday benched; shannon hit 350 again. I almost landed 460 on my face.

thursday

shannon did chinups. 70 wide grip 50 underhand, 2x15x110 seated cable row.
Nash did cambered bar good mornings
3x10x135
3x10x225
5x315
2x10x315
2x5x405

seated cable row
2x15x110

shannon then did glutes
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sept 10th APF
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #45 on: September 23, 2013, 06:35:29 PM »

Shannon freaked out the night I showed her the bruise had an absolute tizzy tantrum. Pretty much told me she would in no way support me lifting in any way at the meet, told me she didn't want me to go, I needed to call it off. that was all back on the 16th.

long story short; today she told me to "win". I said, "what the hell are we waiting for?!" so we went to the gym. I benched up to 405 and the triceps/upper lat felt fine. then pulled up to 405, everything felt good. so I'm fullpower for the meet this saturday.
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sept 10th APF
nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #46 on: September 29, 2013, 12:22:32 PM »

shannon did not compete. she is a Bodybuilder now.

Nash
squat
700 good
825 good
925 unracked it and said not today

bench
400 good
450 good
475 missed at lockout

deadlift
500 good
600 good
passed on third did not see a need to risk further injury on lat.

total 1875 not to bad for everything I had to deal with during this training cycle.

1st attempt 700
https://www.youtube.com/watch?v=sHkyn2J7j3o


2nd attempt 825
https://www.youtube.com/watch?v=mVMY5v3DEq8
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