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Author Topic: WAR IS COMING 2014 (more training video's)  (Read 107506 times)

nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #125 on: May 02, 2014, 01:01:59 PM »


shannon deadlifting 3x275
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #126 on: May 05, 2014, 05:10:11 PM »
BENCH

NASH / SHANNON
3x10xbar
2x10x95
2x10x135
2x10x185 / 10x165 5x185
5x225 / 3x205
3x275 / 3x225
3x315 / 3x255
3x345 / 3x275
3x365 / 3x300
3x385 / 2x3x315
2x3x365 /3x275
3x345

our bench's are both moving back up. next wednesday's bench session will be sets of 5 for us both.
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #127 on: May 06, 2014, 05:51:52 PM »
SQUAT - light squat night

Nash / Shannon
4x10xbar
2x10x105
2x10x145
2x3x190 / 7x200
2x3x235
3x325 add belt
2x3x415 add knee wraps

We both worked on our pre-lift routine, setup, depth with a pause and speed out of the hole.
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #128 on: May 13, 2014, 05:21:09 PM »
Squat

Shannon - all sets walked out
3x10xbar wears belt from get go
3x10x95
2x10x135
2x6x185
2x3x205 add knee wraps on 2nd set
2x3x225
3x275
3x305
3x315
3x335
3x355

NASH all sets walked out
3x10xbar (55lbs)
3x10x145
3x5x235
2x3x325 add belt here
2x3x415 add knee wraps here
2x3x505
2x3x600
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #129 on: May 14, 2014, 06:25:59 PM »
rotator therapy
3x10x2.5

BENCH
NASH / SHANNON
3x10xbar
2x10x95
2x10x135
2x5x165
2x5x190
5x225
5x275 / 5x245
5x315 / 5x255
5x365 / 5x275
4x405 / 5x300

DB FLAT PRESS
3X12-15X75 2sec stretch pause at bottom 2sec flex at top

I couldn't get that 5th rep of 405, it got real heavy real fast. Shannon got stronger with every set after the 1st set of 190. She made a tiny change in her setup and technique and it was amazing how easy all her reps looked after that.

we've tweaked a few things over the last few wks and our squat & bench numbers are back on track. we'll try and work on the deadlift over the next few wks.
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #130 on: May 15, 2014, 05:48:27 PM »
DEADLIFTS

NASH / SHANNON

3x5x135
3x3x185
2x3x225
2x3x275
3x315 / 3x300
3x405 / 3x315
3x495 / 3x355
3x585

Shannon

wide chinups
50
Underhand chinups
20
Neutral chinups
30

NASH

Hammer iso-lat pulldown
4x12x180
4x10x270
3x10x320

shannon then worked glutes
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Montague

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Re: WAR IS COMING 2014 (more training video's)
« Reply #131 on: May 15, 2014, 06:30:45 PM »
Quote
I couldn't get that 5th rep of 405, it got real heavy real fast. Shannon got stronger with every set after the 1st set of 190. She made a tiny change in her setup and technique and it was amazing how easy all her reps looked after that.


May I ask what changes were made?
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #132 on: May 16, 2014, 08:53:19 AM »

she moved up closer to the uprights about 2" so the hand off transition covers less distance.

she now plants the back of her head into the bench pad and uses it as leverage.

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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #133 on: May 16, 2014, 09:38:22 AM »
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #134 on: May 19, 2014, 05:24:04 PM »
rotator therapy
3x10x2.5

BENCH
NASH / SHANNON
3x10xbar
2x10x95
2x10x135
2x10x185 / 10x165
5x225 / 5x195
3x275 / 3x225
3x315 / 3x255
3x365 / 3x280
3x405 / 3x315
3x425 / 3x330*
2x425 / 3x330*
....... / 1x350*

front & side DB lat raise
3x10x20

rev peck deck
3x10
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #135 on: May 20, 2014, 12:43:26 PM »
Just something y'all should know. The All-Time world Record in the raw 181's for the bench press is 330lbs held by Bev Francis. Shannon is weighing 175lbs and did 2 sets of 3 with 330 last night and then did a single with 350 :o

Currently, Shannon holds the all time world record in the 198's raw bench with 360lbs, she weighed about 182lbs doing that.

We will compete July 19/20 in Manchester, TN at SPF NATIONALS.
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #136 on: May 24, 2014, 07:54:25 AM »
we did not squat tuesday 'cause I had to work over. Soooo, we squatted and pulled on Friday.

SQUAT

Nash / Shannon
3x10xbar
2x10x105
2x10x145
2x5x235 / 2x5x175
2x3x325  / 2x5x195
2x3x415 / 2x3x215
2x3x505 / 2x3x235

DEADLIFTS

Nash / Shannon
3x3x135
2x3x185
2x225
2x315 / 2x275
2x405 / 2x315
2x495

That was that with that.

Plan to squat heavy on tuesday. I wanna go  2x725
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #137 on: May 27, 2014, 05:06:35 PM »
SQUAT

Shannon
3x10xbar
3x10x95
4x6x135
2x3x185
2x2x225
2x275
2x315
2x365

NASH
3x10xbar
4x10x135
2x5x235
2x3x325
2x2x415
2x505
2x595
2x685
735 - unracked & walked out but couldn't get set up so reracked it.
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #138 on: May 28, 2014, 04:43:04 PM »
rotator therapy
3x20x2.5

BENCH
Nash/Shannon
2x10x95
2x10x135
2x10x185/10x165 5x185
2x5x225/5x215 5x235
5x275/5x275
5x315/5x300
5x365/5x315
5x405

Flat DB press
3x20x70/3x10x70
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #139 on: May 29, 2014, 05:33:27 PM »
Deadlifts - very lite today

Nash / shannon
3x10x135 / 3x5x135
2x10x185 / 2x3x185
2x10x225 / 2x3x225
2x10x275 / 2x3x275

Shannon
wide grip chinups
75

glute work
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #140 on: June 02, 2014, 04:24:20 PM »
rotator therapy
3x20x2.5

BENCH
Nash / shannon
3x10xbar
3x10x95
2x10x135
2x10x185 / 8x165 5x185
2x5x225 / 3x215 3x185
2x275 / 2x215 2x230
2x315 / 2x255
2x365 / 2x275
2x405 / 2x300
4x425* / 2x315
2x425 / 2x315
2x10x315

4x425 was a 2rep PR for me. I had a very good night :). Shannon did not have a good night and that means that I will not have a very good night :(
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #141 on: June 06, 2014, 11:58:45 AM »
Deadlifts

Nash / Shannon
3x5x135
2x3x185
2x3x225 / 2x2x225
2x3x315 / 2x1x275
2x405 / 1x315
2x495 / 1x365
2x585 / 1x365
3x585 / 3x225
3x225 / 3x225
3x275 / 3x225
3x315 / 3x225
3x365 / 3x225

Shannon then worked glutes

I worked biceps
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #142 on: June 16, 2014, 05:15:33 PM »
BENCH
Nash / Shannon
3x10xbar
3x10x95
3x10x135
2x10x185 / 2x5x185
2x10x225 / 2x5x215
2x3x275 / 2x2x235
2x2x315 / 1x265
1x365 / 1x300
1x405 / 1x335
1x435 / 0x365
1x455

3x3x315 / 3x185 2x3x225
These were all long paused and explosively locked out.

My 455 bench felt goood; shannon was ohhhhh so close with that 365. it just drifted to far/fast over her face before she could lock it out. power is there she needs to keep it in the grove.
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nasht5

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Re: WAR IS COMING 2014 (more training video's)
« Reply #143 on: June 25, 2014, 09:41:21 AM »
the meet is July 19/20. Shannon will compete Saturday the 19th & I will compete Sunday the 20th. Will post results when we get back.
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