Author Topic: WAR IS COMING 2014 (more training video's) (Read 107537 times)

Montague · « **Reply #75 on:** February 22, 2014, 12:51:00 PM »

Quote from: jpm101 on February 22, 2014, 10:03:30 AM

(Montague; Everything be cool..and you? Might be going to Macho Piccho/Lake Titicac, Peru this summer...maybe. The surf in Peru is unreal, but probably will not be going to that part again.)

Don't come to this thread much, but am impressed by Nasht5t and Shannon, and the training team they have become. Being honest, I haven't read all their post so I'm guessing their into periodization workouts. Like heavier PL'ing/BB'ing workout's to general higher rep, less joint stress training(?).

Shannon and those chins/pullups...unreal. Wonder if she will be working up to 100's, which were quite the thing back in the day of old school BB'ing. And did work very well.

Good Luck to you both.

I'm good, brother...but, a little burned out from work. Had over 30 hours of overtime in one pay period recently, got paged at 1:00 a.m., slept at the lab until the start of the next day because it wasn't worth driving all the way home having to be there in four more hours.

The money is nice, but training and diet have both thoroughly sucked, and I'm strongly considering a career change. Other than that, I guess I'm okay!

I thoroughly enjoy threads like these for their educational and motivational elements!

nasht5 · « **Reply #76 on:** February 25, 2014, 12:12:03 PM »

rotator therapy
3x20x2.5

Flat DB press
NASH / SHANNON
3x20x50 / 3x15x50
2x15x70 / 2x10x70
2x10x90 / 2x10x90 we start handing her the DB's at 90lbs
2x8x110 / 2x6x110
13x120 / 10x120
14x120 / 10x120
8x120 / 8x120 shannon coulda done a few more reps but I thought she was done and took the DB from her
I really enjoyed the sets to failure with the #120's. my chest was pumped after the 1st set. on the last set the first 6reps were going up strong but my chest & tri's just shutdown over the last 2reps - felt great.

HAMMER STRENGTH UNILATERAL ISOLATION INCLINE - last 2 sets to failure
NASH / SHANNON
15x90 / 10x90
12x180 / 6x180
15x145 / 8x145

HAMMER STRENGTH UNILATERAL ISOLATION DECLINE - last 2 sets to failure
NASH / SHANNON
20x180 / 15x180
15x270 / 8x270
12x230 / 8x230

SHANNON
glutes

NASH
Seated calve
5x20x90

I talked to Shannon last month about us needing to train a lil'more intense. This session was the begining of that. With the core lifts we will pyramid up and hit certain reps, but with aux work we will do more sets to failure. use heavier weights and not stop at a certain rep count instead fight for those last 2-3reps.

Time to change things up and put some hustle behind that muscle.

Montague · « **Reply #77 on:** February 25, 2014, 05:36:04 PM »

That's an interesting strategy.

So, will you be incorporating cheat reps and assisted reps, etc.? I know some trainers who are reluctant to extend a set past failure at all.

nasht5 · « **Reply #78 on:** February 25, 2014, 06:03:21 PM »

Partial reps, yes. No forced negatives though. Like on the incliine hammer machine - full range reps untill that gets to hard then like a bodybuilder just push the handles off the chest to where the triceps would normally take over and then come back down to the chest. keep the tension on the pec's.

Montague · « **Reply #79 on:** February 25, 2014, 06:07:14 PM »

Quote from: nasht5 on February 25, 2014, 06:03:21 PM

Partial reps, yes. No forced negatives though. Like on the incliine hammer machine - full range reps untill that gets to hard then like a bodybuilder just push the handles off the chest to where the triceps would normally take over and then come back down to the chest. keep the tension on the pec's.

Gotcha!

Thanks for clarifying.

nasht5 · « **Reply #80 on:** February 28, 2014, 03:35:45 PM »

Shannon

SQUATS

6x6x135
2x6x165
2x6x185
2x6x205
2x6x225
2x6x245

Wide chinups
30
Underhand chinups
20
Neutral chinups
50

SEATED CABLE ROW Pronated grip
3x10
.......................

NASH

DEADLIFTS
3x10x135
2x10x225
2x10x315
2x10x405
5x495
2x585 - while going for 3rd rep plates started falling off right side. I know I was good for atleast 4reps maybe a slow 5th. Will pull again in 2wks - decide then if I wanna try again.

HAMMER STRENGTH ISOLATION PULLDOWN
2x30x180
2x25x180
2x20x180

Seated cable row w/pronated grip
3x20x144

nasht5 · « **Reply #81 on:** March 01, 2014, 11:42:47 AM »

Oh my Lord I am so sore today.

NASH / SHANNON

BB overhead press
3x10xbar
2x10x95
5x95
2x5x135
2x5x165
5x185
4x185 we both missed the 5th rep

2way DB lateral raise
4x10x15 (front & side)

Reverse peckdeck
4x20x130

Shannon
3x straight bar curl
3x triceps pushdowns
3x DB hammer curl
3x overhead rope ext
3x alt concentration DB curl
3x triceps pusdowns

GLUTES

NASH

3x15 Machine biceps curls
3x20 triceps pushdowns
3x15 Alt DB hammer curl
3x20 overhead rope ext
3x15 straight bar curl
3x20 triceps pushdowns

Seated calves
6x20x90

nasht5 · « **Reply #82 on:** March 04, 2014, 06:20:15 PM »

Did not train today. I have a strained groan muscle in the right leg and my seratus muscles on my left side are tender. Will (try) bench heavy tomorrow.

Shannon squatted; worked up to 5x255 and 6x255 all walked out.
Thomas also squatted; worked up 3x585 walked out.

Montague · « **Reply #83 on:** March 04, 2014, 06:37:15 PM »

Quote from: nasht5 on March 04, 2014, 06:20:15 PM

Did not train today. I have a strained groan muscle in the right leg...

Oh, shit!

How did that happen?

visualizeperfection · « **Reply #84 on:** March 04, 2014, 07:47:04 PM »

Quote from: nasht5 on March 04, 2014, 06:20:15 PM

Did not train today. I have a strained groan muscle in the right leg and my seratus muscles on my left side are tender. Will (try) bench heavy tomorrow.

Shannon squatted; worked up to 5x255 and 6x255 all walked out.
Thomas also squatted; worked up 3x585 walked out.

god I wish we were in the G&O right now

nasht5 · « **Reply #85 on:** March 05, 2014, 02:32:52 AM »

It feels like the adductor.

Strained it last tuesday while trying to squat. It was tight and i couldn't loosen it up. I felt a "pop" and my spotter heard the "pop" while squatting. But no bruise ever showed.

Montague · « **Reply #86 on:** March 05, 2014, 05:42:42 AM »

Quote from: visualizeperfection on March 04, 2014, 07:47:04 PM

god I wish we were in the G&O right now

LMAO!!

Montague · « **Reply #87 on:** March 05, 2014, 05:45:01 AM »

Quote from: nasht5 on March 05, 2014, 02:32:52 AM

It feels like the adductor.

Strained it last tuesday while trying to squat. It was tight and i couldn't loosen it up. I felt a "pop" and my spotter heard the "pop" while squatting. But no bruise ever showed.

That sucks, bro.
Do you use a sumo stance when squatting?

nasht5 · « **Reply #88 on:** March 05, 2014, 11:18:54 AM »

Quote from: visualizeperfection on March 04, 2014, 07:47:04 PM

god I wish we were in the G&O right now

lol, easy fellas.

yes, I'm a wide stanced squatter.

nasht5 · « **Reply #89 on:** March 05, 2014, 04:43:23 PM »

HEAVY BENCH DAY

rotator therapy
3x10x2.5

NASH / SHANNON
3x20xbar
10x95
3x10x135
10x165
2x10x185 / 10x185 5x185
2x10x225 / 3x225 2x225
5x275 / 2x275
3x315 / 1x315
3x365 / 1x345 SHANNON'S BEST EVER IS 360; WAR IS COMING!
5x405

CLOSE GRIP BENCH
NASH / SHANNON
3x3x315 / 3x225 2x3x255

HAMMER STRENGTH DECLINE MACHINE
NASH / SHANNON
10x180 / 10x180
10x270 / 3x5x270
2x6x360 /

Shannon had a great night on bench. After the triple with 225 she said she felt good and wanted to go for 345.
I've been playing for the past few bench sessions with a false grip and a finger width narrower grip. It takes some pressure off my right biceps on the chest and it feels like a stronger lockout. I need to continure to work on front/rear delts and triceps.

nasht5 · « **Reply #90 on:** March 06, 2014, 04:36:04 PM »

Shannon

wide chinups
51
underhand chinups
50
neutral chinups
50

Seated cable row
3x10x108

Front & side DB lateral raises
3x10x20 each way

glutes

NASH

Rack pulls just below knee
2x5x135
1min rest between sets
2x5x225
1min rest "" ""
2x5x315
1min rest "" ""
2x5x405
2min rest "" ""
2x3x495
2min rest "" ""
2x3x585
2min rest "" ""
1x675 All I wanted was one and got it
1min rest - if that
0x675 the first set felt really good so went back for another prob to soon; got dizzy so stopped trying

HAMMER STRENGTH ISO PULLDOWN
2x20x270
2x15x270
4x10-12x270

SEATED CABLE ROW
3x12x144

Seated calves
6x20x90

standing calves
6x20x100

Montague · « **Reply #91 on:** March 06, 2014, 06:59:45 PM »

Quote from: nasht5 on March 05, 2014, 04:43:23 PM

HEAVY BENCH DAY

rotator therapy
3x10x2.5

NASH / SHANNON
3x20xbar
10x95
3x10x135
10x165
2x10x185 / 10x185 5x185
2x10x225 / 3x225 2x225
5x275 / 2x275
3x315 / 1x315
3x365 / 1x345 SHANNON'S BEST EVER IS 360; WAR IS COMING!
5x405

CLOSE GRIP BENCH
NASH / SHANNON
3x3x315 / 3x225 2x3x255

HAMMER STRENGTH DECLINE MACHINE
NASH / SHANNON
10x180 / 10x180
10x270 / 3x5x270
2x6x360 /

Shannon had a great night on bench. After the triple with 225 she said she felt good and wanted to go for 345.
I've been playing for the past few bench sessions with a false grip and a finger width narrower grip. It takes some pressure off my right biceps on the chest and it feels like a stronger lockout. I need to continure to work on front/rear delts and triceps.

How important do you find rear delts to be for functional strength?

nasht5 · « **Reply #92 on:** March 07, 2014, 08:05:23 PM »

rear delts are a peace of the puzzle. Front delts are the "alpha" but the rear delt is a needed roll player. I believe ya gotta have boulder shoulders to press big weight. as the front delt grows so should the rear delt, gotta have balance.

strong bench

1. strong back

2. strong shoulders

3. strong pecs

4. strong biceps

5. strong triceps

6. strong core/abs

nasht5 · « **Reply #93 on:** March 11, 2014, 01:30:02 PM »

MONDAY NIGHT

DB flat press
NASH / SHANNON
3x20x55 / 3x15x55
15x75 / 12x75
15x100 / 10x100
15x120 / 8x120
14x120 / 8x120
12x120 / 7x120

HAMMER DECLINE ISO MACHINE
20x180 / 15x180
15x270 / 10x270
3x8-10x360 / 3x8-10x270

that was it. Meet a guy who makes equipment and talked to him about an attachment for the power rack so we can squat like a monolift.

TUESDAY NIGHT - SQUATS

SQUATS
NASH / SHANNON
3x10x145 / 3x5x145
2x5x235 / 1x5x175
2x5x325 / 1x5x195
1x5x415 / 1x5x215 1x5x235

Shannon - Leg curl 4x10
she only does leg curl because ext hurt her knee's

Nash - Leg ext 8x15
I only do leg ext cause leg curls hurt my knee's

Shannon got in tanning bed, I watched people.

nasht5 · « **Reply #94 on:** March 14, 2014, 11:48:02 AM »

Shannon

wide chinups
32
underhand chinups
21
neutral chinups
50

Overhead BB press
10xbar
10x95
8x115
8x135
5x155
3x175

giant Superset
straight bar curls
triceps pushdowns
Db curl

GLUTES

NASH

HAMMER STRENGTH ISO-LAT PULLDOWN
6x20x180

SEATED CABLE ROW
4x20x144 pronated grip

Lateral DB raise front/side
4x12x15 each way

REVERSE PECKDECK
4x12x165

GIANT SUPER SET
Machine curl
triceps pushdowns
concentration curls
alt. DB curls

calves
6x20x90

nasht5 · « **Reply #95 on:** March 18, 2014, 04:59:21 PM »

SQUAT DAY

Shannon worked up to 2x3x275 w/wraps & belt walked out.

Nash went to 3x505 w/wraps & belt walked out, and strained my adductor again

THOMAS LAND squats with me and he did an easy 3x645 w/wraps & belt walked out.

nasht5 · « **Reply #96 on:** March 19, 2014, 04:18:13 PM »

Rotator Therapy
3x20x2.5

BENCH -

NASH / SHANNON
3x10xbar
2x10x95
2x10x135
2x10x165
10x185 / 5x185
5x225 / 3x225
5x255 / 3x255
5x285/ 3x285
3x315 / 3x315
3x365
3x405
1x425 Could not complete the other 2 reps

Shannon did some glute work.

nasht5 · « **Reply #97 on:** March 24, 2014, 05:31:26 PM »

Decided we needed a "deload week"

rotator therapy
3x10x2.5

DB flat press
NASH / SHANNON
3x20x55 / 3x10x55
2x20x75 / 2x10x75
2x15x100 / 2x10x100

HAMMER DECLIINE ISOLATION PRESS
20x230 / 3x10x230
20x270
15x320

2way DB lat raise
2x10x25 front/side each

Triceps pushdowns
3x20

nasht5 · « **Reply #98 on:** March 27, 2014, 02:40:47 PM »

lite squat night.

shannon kept it at 8x5x135

Nash 8x5x235

kept it easy this week, needed a deload week.

we will deadlift some on saturday. Shannon has not deadlifted for well over a year so I plan to not let her go heavy. For me, I'll just have to see how it goes but nothing less than triples.

We will do a lot of stretching saturday & sunday.

nasht5 · « **Reply #99 on:** March 29, 2014, 04:18:38 PM »

Deadlift

NASH / SHANNON
3x10x135 / 3x3x135
2x10x225 / 2x3x225
2x3x315 / 2x3x275
2x3x405 / 2x3x315
3x495

SHANNON

wide chinups
50
underhand chinups
20
neutral chinups
30

NASH

Hammer iso pulldown
3x20
Seated cable row
3x20

SHANNON
glute work

NASH

front/side DB raise
3x10x20 each

I did stretching movements for my back.

we needed this week of deload. next week should be heavy lifting again. I will do more stretching today and sunday for my back and legs.