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Author Topic: WAR IS COMING 2014 (more training video's)  (Read 5876 times)
Montague
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« Reply #100 on: March 29, 2014, 04:48:46 PM »

Do you guys incorporate any foam rolling/myofascial work?
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« Reply #101 on: March 29, 2014, 06:36:06 PM »

I had to look up myofacial stretching to make sure it was what I thought - I thought it was.

We do not do any foam rolling but we do use a 3 headed massager and a tennis ball as well as hands on deep tissue massage. We do in fact do some myofacial stretching techniques and use a Tens unit.

We just do not use these techniques often enough. We have talked about lately and decided to be more proactive in our stretching training.
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Montague
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« Reply #102 on: March 29, 2014, 06:52:35 PM »

Have you found the tens unit to be beneficial for treating trigger points/knots?
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nasht5
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« Reply #103 on: March 31, 2014, 02:23:23 AM »

I've had the tens unit since 05' and have used it to help recover from every surgery and muscle tear and strain. Love that little machine. I've loaned it out to a number of training partners over the years and they all loved it too. I tell people they need to get one.
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« Reply #104 on: April 01, 2014, 05:32:34 PM »

Shannon

SQUAT - all walked out

2x5x95
3x5x135 she wears her belt from the get go
2x5x165
2x4x185
2x4x205
2x3x225 add knee wraps here
3x255
3x275
2x3x300
The heavier the weight the better she felt and the lower she went in depth, WAR IS COMING.

NASH - all walked out till I get a mono attachment made for the powerrack... ASAP.

SQUAT

3x5x145
3x5x235
2x3x325 added belt here
3x415 added knee wraps here
3x505
2x3x595
Finally able to squat over 415 without straining my adductor. long story short; hydration, stretching, massage, tens unit all weekend and chiropractic visit today.
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nasht5
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« Reply #105 on: April 02, 2014, 04:49:12 PM »

Today s.u.c.k.e.d.

BENCH

NASH / SHANNON
2x10x95
2x10x135
10x185
10x185 / 5x185
3x205
3x230
3x275
3x315 / 3x275
3x365 / 3x225
3x405 / 3x255
1x425 / 2x275
0x425 /

I wanted 3x425 and it was not there, Shannon wanted 3x320 and it was not there. We are both very disappointed.

Hammer decline iso
3x10

Hammer incline
3x10

she did glutes I did calves.
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« Reply #106 on: April 03, 2014, 04:47:42 PM »

Shannon

wide chinups
62
underhand chinups
21
neutral chinups
20

One arm DB row
3x10 each arm

Straight bar biceps curls
3x10

straight bar biceps drag curl
3x10

DB concentration curl
3x10 each arm

glute work

NASH

DEADLIFT
2x3x225
3x315
3x405
3x495
3x585
0x675 arrrgh
0x675 nope

HAMMER ISO PULLDOWN'
4x12

Seated cable row
4x15

Machine biceps curl
3x15
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« Reply #107 on: April 08, 2014, 01:25:23 PM »

Slightly tweaked new program I'm going to run for awhile due to my work schedule. Sure to make some adjustments along the way and will substitute some things along the way for variety.


WK A

MONDAY

Rotator Therapy      3x10x2.5
Flat DB press      3x15x55 2x10x80 1x10x100 4x10-15x120
Incline press       2x10 2x6 2x3
Decline press      2x10 3x6
Overhead press      3x10
Front/side DB raise      3x10 each
Reverse peck deck      3x10
Overhead tri ext      3x10
Biceps curl      3x10
Triceps pushdown      3x10


TUESDAY

Rotator Therapy      3x10x2.5
SQUAT Light   5ís   2x10x135 2x10x225 sets of 5ís
Leg ext         3x15
Leg curl         3x15
Seated calves      3x20
Standing calves      3X20

FRIDAY

Rotator Therapy      3x10x2.5
Deadlifts HEAVY      2x10x135 2x5x225 3x315 3x405 Triples
Good Mornings (cambar)   5x135 5x225 5x315
Wide LPD         1x20 1x15 1x10 3x6
Seated cable row      1x20 1x15 1x10 3x6

Overhead press      3x10
Front/side DB raise      3x10 each
Reverse peck deck      3x10
Overhead tri ext      3x10
Biceps curl      3x10
Triceps pushdown      3x10





WK B

TUESDAY

Rotator Therapy      3x10x2.5
SQUAT heavy 3ís      3x10x135 2x5x225 5x315 3x405 Triples going up
Leg ext         3x15
Leg curl         3x15
Seated calves      3x20
Standing calves      3X20

WEDNESDAY

Rotator Therapy      3x10x2.5
BENCH heavy 3ís      2x10x135 2x10x225 then do triples going up in weight
Close grip BP      4x6
Overhead press      3x10
Front/side DB raise      3x10 each
Reverse peck deck      3x10
Overhead tri ext      3x10
Biceps curl      3x10
Triceps pushdown      3x10

THURSDAY

Rotator Therapy         3x10x2.5
Deficit pulls (stand on plate)      10x135 10x225 3x315 3x405
Good mornings (cambar)      4x5x225
Wide LPD            1x20 1x15 1x10 3x6
Seated cable row         1x20 1x15 1x10 3x6
Overhead press      3x10
Front/side DB raise      3x10 each
Reverse peck deck      3x10 or rope face pulls
Overhead tri ext      3x10
Biceps curl      3x10
Triceps pushdown      3x10
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Montague
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« Reply #108 on: April 08, 2014, 03:25:25 PM »

I wanted 3x425 and it was not there, Shannon wanted 3x320 and it was not there. We are both very disappointed.


Bro, if it wasn't for "bad" days, we wouldn't have "good" days!
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nasht5
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« Reply #109 on: April 08, 2014, 06:22:09 PM »

So very true.
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nasht5
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« Reply #110 on: April 11, 2014, 12:33:07 PM »

rotator therapy
3x20x2.5

DEADLIFTS
10x1-10x135 which means a bunch of sets to loosen up.
2x10x135
2x10x225
2x10x315
2x10x405

Took along time to warm up, longer than usual. Had to do alot more stretching and body squats, alot more warmup sets with 135. Paid off though, after the 1st set with 225 I felt real good.

HAMMER MACHINE ISO LAT PULLDOWN
20x180
15x230
3x10x270

SEATED CABLE ROW
2x20x120
2x15x150
3x10x180-210

2way DB RAISE (front/side)
3x10x20 each way

REV PECK DECK
3x10x170-200

SKULL CRUSHERS
6x10

Machine curls
6x10

Triceps pushdowns
6x10

DB hammer curls
3x10x30
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Montague
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« Reply #111 on: April 11, 2014, 01:46:49 PM »

Quote
Took along time to warm up, longer than usual. Had to do alot more stretching and body squats, alot more warmup sets with 135. Paid off though, after the 1st set with 225 I felt real good.


Even with the pathetic poundages I use, I notice a significant difference in comfort/discomfort/aches when I skimp on my warm ups - particularly in my elbows.
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nasht5
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« Reply #112 on: April 11, 2014, 07:43:38 PM »


Even with the pathetic poundages I use, I notice a significant difference in comfort/discomfort/aches when I skimp on my warm ups - particularly in my elbows.

I'm sure you can relate to this: in the middle of the night I got up to go to the restroom and as I stood up my entire back locked up it felt like every muscle in my back flexed... pain is the word, I had to slowly sit and lay back down to relax the back. waited 5min and tried to get up again. I told this to my training partner and he couldn't comprehend why my back did that. I said your 24 I'm 44... you will one day.
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Montague
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« Reply #113 on: April 12, 2014, 03:47:06 AM »

I'm sure you can relate to this: in the middle of the night I got up to go to the restroom and as I stood up my entire back locked up it felt like every muscle in my back flexed... pain is the word, I had to slowly sit and lay back down to relax the back. waited 5min and tried to get up again. I told this to my training partner and he couldn't comprehend why my back did that. I said your 24 I'm 44... you will one day.


Ha, ha!!
I'm about halfway between your ages at 35, and I can tell which direction I'm headed in. Wink  I don't stretch and warm up like I should, although I've been doing much better lately.

One thing I've noticed that has really minimized general body ache is cardio. I've been doing at least 20 mins. at level 7 on the StairMaster, often with another 15-25 mins. on the treadmill after my workouts, and have noticed things "moving" a lot better than they did a few months ago. It hasn't negated any size or strength gains that I can tell, although I'm not exactly following a contest prep diet, either. Grin

I've also begun using my foam roller and tennis ball a bit for myofascial work. Joe DeFranco has a couple of good videos posted on YouTube. In fact, I'm becoming a big fan of his articles and tutorials. I wish Poliquin would follow suit in offering more in the way of public videos.

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nasht5
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« Reply #114 on: April 15, 2014, 05:14:30 PM »

SQUATS - SHANNON - all walked out
2x6x95 she wears belt from the get go
2x6x135
2x3x185
2x3x205 added loose wraps here
3x225 wraps got tighter as weight got heavier
3x275
3x305
3x325

SQUAT - NASH
4x10x145
2x5x235
2x3x325 added belt here
2x3x415 added loose knee wraps here
3x505
3x595 -
everyone heard a lot of cricking and crackliing as i squated, not sure if it was my joints or wraps

1x685
felt like I cut it a lil'high, shannon said about an inch high; felt higher but I'll take her judgement
Have not been past 585 since the sept meet. my hams & adductors have been sore for months and I have had no spring or pop out of the hole. ... (that sounded dirty but hopefully you know what I mean)... tonight felt better though, hams and adductors not as sore and did notice a lil'pop turning the weight around.
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« Reply #115 on: April 16, 2014, 04:24:14 PM »

we are going to change our routine schedule around a little. for now on we will do DB flat press on wednesdays the day after heavy squats every other week and we will now do BB bench on mondays every other week so we are fresh to bench heavy. I knew this time would come and the time is now.

I had it designed like this for 2 reasons. Some friends of mine bench every monday and I didn't want to interfer with their routine, our DB workout is quick and we do our sets while they take long breaks. The second reason was that when I did rearrange the schedule it would serve as a change up in the body's routine without really that much of a change up.

Rotator therapy
3x20x2.5

BENCH
NASH / SHANNON
2x10x95
2x10x135
2x10x185 /2x5x185
5x205
2x3x225
3x255
3x275 / 3x3x275
2x3x315 / 1x225
3x365 / 1x255
1x275 / 1x275
1x315
1x365

we both said everything felt heavy and that is when I knew it was time to make the switch. Next monday will be heavy triples again but with expected heavier results.
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nasht5
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« Reply #116 on: April 17, 2014, 03:53:08 PM »

shannon

deadlifts
3x3x135
3x3x185
2x3x225
2x3x275

wide chinups
40
underhand chinups
20
neutral chinups
20

glutes

NASH

deadlifts
3x10x135
3x10x185
2x10x225
2x10x275
2x5x315

wide lat pulldowns
4x15

straight bar curls
4x15x50

alt DB curls
4x10x30

easy light day.
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nasht5
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« Reply #117 on: April 22, 2014, 04:17:22 PM »

rotator therapy
3x10x2.5

BENCH
Nash / Shannon
3x20xbar
2x10x95
2x10x135
2x10x185 / 2x5x185
2x10x205 / 2x3x205
2x5x225 / 2x3x225
5x255 / 3x265
3x275 / 1x295
3x315 / 3x255
3x3x345 / 3x255 2x3x225

DIPS
25,20,12 / 20,20,12
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nasht5
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« Reply #118 on: April 24, 2014, 04:15:47 PM »

took this week off from training. thought maybe a recovery week was needed. we'll see how it pays off next week.
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Montague
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« Reply #119 on: April 24, 2014, 04:21:37 PM »

took this week off from training. thought maybe a recovery week was needed. we'll see how it pays off next week.


I took a planned week off last week. I came back a bit stronger on everything this week.

It was nice! I've got to start doing that more often. Maybe I'll try training every other week for a while! Grin
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nasht5
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« Reply #120 on: April 29, 2014, 04:39:45 PM »

SQUAT

SHANNON
warmup 3x10xbar add belt
2x10x95
3x6x135
2x3x185
2x3x205 added knee wraps
2x3x225
3x255
3x275
3x300
3x320 all a lil'high, used bad technique; moved knees first instead of hips.

NASH
5x5x145
3x5x235
2x3x325 added belt
2x3x415 added knee wraps
3x505
3x3x600
1st set w/600 felt heavy but moved fast; 2nd set felt better & 3rd set felt real good. No issues with adductors or lower back. still no speed out of the hole but that could be me scared to tear something.
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Montague
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« Reply #121 on: April 29, 2014, 05:45:50 PM »

SQUAT

SHANNON
warmup 3x10xbar add belt
2x10x95
3x6x135
2x3x185
2x3x205 added knee wraps
2x3x225
3x255
3x275
3x300
3x320 all a lil'high, used bad technique; moved knees first instead of hips.

NASH
5x5x145
3x5x235
2x3x325 added belt
2x3x415 added knee wraps
3x505
3x3x600
1st set w/600 felt heavy but moved fast; 2nd set felt better & 3rd set felt real good. No issues with adductors or lower back. still no speed out of the hole but that could be me scared to tear something.


No popping?
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nasht5
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« Reply #122 on: April 30, 2014, 11:35:17 AM »

no snap crackle or pop while squatting last night  Smiley
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nasht5
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903 squat 457bench 735 dead - "RAW" (belt & wraps)


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« Reply #123 on: April 30, 2014, 04:54:37 PM »

Rotator Therapy
3x10x2.5

BENCH
Nash / Shannon
warmup 3x10xbar
2x10x95
2x10x135
10x185 5x185 / 2x5x185
5x215 / 5x205
5x225 / 3x225
5x275 / 3x245
5x315 / 3x3x265
3x5x345

DB press
3x12x75

Bench went much better this week after taking time off.
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nasht5
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« Reply #124 on: May 01, 2014, 05:23:50 PM »

Deadlifts

nash / shannon
3x10x135 / 3x3x135
2x10x225 / 2x3x185
2x5x315 / 2x3x225
2x3x405 / 2x3x275

SHANNON
wide grip chinups
44
underhand chinups
20
neutral chinups
20

NASH
Hammer LPD
20x180
20x230
3x12x270

Seated cable row
4x12x155

Shannon did glutes & tanning bed while I watched people.
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