nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #25 on: November 12, 2014, 04:51:57 PM » |
|
benched monday doing sets of 10, then alittle incline and cable flys shoulders bi's and tri's.
squatted for the 1st time since oct 7th last night. sets of 2x5 with 235, 325 and 415. knee felt real good the whole time, even felt fine today at work. look forward to squatting again next week.
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #26 on: January 17, 2015, 03:39:07 PM » |
|
DB flat press 2x10x120's monday, squatted 3x595 tuesday & pulled 3x585 thursday.
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #27 on: January 31, 2015, 04:42:18 PM » |
|
squatted 2x5x600 this past tuesday
Shannon benched 5x315 last week.
|
sept 10th APF
|
|
|
Montague
Getbig V
    
Gender: 
Posts: 13504
No such thing as an "essential carb."
|
 |
« Reply #28 on: February 01, 2015, 12:11:38 PM » |
|
the company i work for told us in june that they have decided to subcontract the type work I do. Last day with them will be friday next week. The subcontractor met with us today and has hired us to work for them. No change to our pay and our new insurance kicks in on the following monday. A great weight has been lifted off my mind.... now it's time to load the bar and get ready for the meet november 15th in gatlinburg, tn. https://www.youtube.com/watch?v=weiD8MgmM_0&index=48&list=FL0DAKjOKMdPt6BsATuTpORQI know all too well the bullshit that can trickle down from "corporate." How is Shannon's training?
|
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #29 on: February 08, 2015, 05:12:15 PM » |
|
Here training is going very well. she will compete bench only at a meet in april. she's benched 5x300 and 5x315, 3x6x120lbs DB a few times. bodyweight around 173 give or take from day to day. hope to add a few pounds get closer to 180.
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #30 on: February 24, 2015, 08:11:04 PM » |
|
I've been out of town working, no training for 3wks, Shannon's bench is still going well. Today her bench training went like this: 2x12xbar 2x12x95 2x12x135 10x185 5x185 5x225 5x255 2x5x275 she has always had trouble here, so the 2nd set is more about feeling comfortable w/the weight. 5x300 4x315 I wasn't there so she had to find different handoff people she didn't know & fully trust. Still a good session. Next week I'll be back & she'll do DB's. Next bench session she'll start doing 2sets of 3's. I will do my best get ready for the MEET. Missing 3 wks could be a blessing.
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #31 on: February 27, 2015, 06:19:10 AM » |
|
Back in town -sick though so I won't train till next wk. Shannon went to gym and did all this:
Rotator therapy 2x15 front raise, side raise, elbow at side rotate, elbow raised up side rotate.
Overhead BB press 2x10xbar 2x10x75 2x10x95 2x5x115 2x5x135 3x5x155
Leg curl 6x15-8x varying weight
Front & side DB raise 3x8x25 each way
Reverse peck deck for rear debts 4x8x130-160
Leg curls 4X8X65
Seated hammer machine overhead press 5x5x70-150
Glute work & body squats
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #32 on: March 02, 2015, 05:13:02 PM » |
|
Shannon bench
2x10xbar 2x10x135 10x185 5x185 2x3x225 3x255 2x3x275 3x300 3x320 1x335 shoulda been 3
Dips 51
Glutes
Nash bench 3x10xbar 3x10x135 2x10x185 2x3x225 2x3x275 2x3x315 3x345 3x365 3x385 2x3x365
JM PRESS 4x10x135
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #33 on: March 03, 2015, 05:49:53 PM » |
|
Nash Squats
5x10xbar 5x10x135 3x10x235 2x5x325 added belt on these 2x3x415 added knee wraps on these 3x505 3x595
1st squat session in over 3wks this felt good.
|
sept 10th APF
|
|
|
Montague
Getbig V
    
Gender: 
Posts: 13504
No such thing as an "essential carb."
|
 |
« Reply #34 on: March 04, 2015, 01:27:35 AM » |
|
Shannon bench
2x10xbar 2x10x135 10x185 5x185 2x3x225 3x255 2x3x275 3x300 3x320 1x335 shoulda been 3
Dips 51
Glutes
Nash bench 3x10xbar 3x10x135 2x10x185 2x3x225 2x3x275 2x3x315 3x345 3x365 3x385 2x3x365
JM PRESS 4x10x135
Do you plan to incorporate the JM Press on a regular basis? If so, I am interested to see the results!
|
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #35 on: March 04, 2015, 02:19:20 AM » |
|
Yes. Talked with a buddy who is a bench specialist,620@242, he used JM press during his rise to 600. He suggested a heavy low rep wk & a lighter high rep wk.
We alternate wk's of low rep BB press and high rep DB press already. BB wk is triples so JM will be sets of 8-10. DB wk is sets of 8-10 so JM will be sets of 4-6.
I'm gonna try and get Shannon to do them too, but she doesn't like new stuff during meet training. She's more open to off season adaptations.
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #36 on: March 07, 2015, 02:44:13 AM » |
|
Dead a bunch sumo /conv w/135 3x5x225 3x3x315 2x3x405 2x3x495
Goodmornings w/SSB bar 5x135 2x5x225 3x5x315
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #37 on: March 07, 2015, 02:36:14 PM » |
|
Rotator therapy 3x30x2.5
Front / side / rear dumbbell raise 2x30x15 each 3x20x20 each 4x10x25 each
Alt DB curl 2x50x20 2x20x30 2x15x35
Machine curls 4th
SHANNON Wide chinups 60 Underhand chinups 25 Neutral chinups 25
Biceps curls 5th
Glutes
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #38 on: March 09, 2015, 03:52:11 PM » |
|
Nash
DB PRESS 2x15x50 2x10x70 8x90 8x110 2x7x120 12x120
JM PRESS 5x6 Learning the proper form. This weekend I watched 2 videos by JM and saw that the other videos I saw used different form and technique. To be honest I felt nothing from today's sets doing it the precise JM way compared to last week using the "flawed" technique. Next wk I'll try the JM way again and see how it feels.
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #39 on: March 10, 2015, 06:09:07 PM » |
|
Nash squat
Worked up to 2x3x505
Shannon DB PRESS 3x10x55 2x10x70 8x90 6x110 2x6x120 9x120
Weighted dips 20repsxbodyweight 2x12x25lbs plate
Overhead rope ext 2x10x90 2x10x110
Glutes
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #40 on: March 12, 2015, 04:11:29 PM » |
|
Nash
Goodmornings 2x10x135 2x10x225 2x10x315
Rack pulls 2x3x225 2x3x315 2x3x405 2x3x495 2x3x585
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #41 on: March 13, 2015, 10:14:18 AM » |
|
Rotator therapy 3x30x2.5
Front&side DB raise 2x8-10x15 2x8x20 2x8x25
JM PRESS 10xbar 10x95 3x8x135
Overhead tri ext 4x10
Triceps pushdowns 6x6x120-250
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #42 on: March 16, 2015, 04:39:52 PM » |
|
Shannon
Bench 3x10x95 2x10x135 10x165 10x185 5x185 2x3x225 3x255 3x285 3x300 3x325 3x285
Dips 60'ish
Glutes
Nash
Bench
3x10x95 2x10x135 2x5x185 2x5x225 2x3x275 3x315 3x365 3x405 1x405 5x365
Dips 60'ish
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #43 on: March 17, 2015, 05:45:19 PM » |
|
Nash SQUATS
3x10x145 2x10x235 2x5x325 2x3x415 3x505 3x595 3x685
Hamstrings 3x8
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #44 on: March 20, 2015, 02:24:30 PM » |
|
Rotator therapy 3x30x2.5
Underhand lat pulldown 4x10x150
Seated cable rows 4x10x150
Hammer machine pulldowns 2x10x180 7x230 7x270 7x320 4x7x360 4x7x320
Seated cable rows 7x150 7x200 2x7x250 2x7x300 4x7-8x320
Concentration DB curls 4x10 each arm
Machine curls 4x8
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #45 on: March 20, 2015, 05:04:34 PM » |
|
Shannon
Wide chinups 100
Underhand chinups 44
DB Concentration curls 3x8
Glutes
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #46 on: March 23, 2015, 03:26:06 PM » |
|
Nash BENCH
3x10xbar 3x10x95 2x10x135 2x10x185 2x10x225 3x275 2x3x315 3x3x365
3way DB raise 10x15 10x20 3x8x25
JM PRESS 4x8x95
Overhead triceps ext 4x8x120
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #47 on: March 24, 2015, 04:47:04 PM » |
|
Nash SQUATS
Worked up to 3x3x505
Lower back and inner thighs tight and sore so took it easy.
SHANNON BENCH
Warmed up then did: 3x225 2x3x275 3x300 3x315 2x335 3x255 3x275
Overhead press 4x8
Triceps pushdowns 6x8
Overhead triceps ext 4x8
Glutes
|
sept 10th APF
|
|
|
nasht5
Getbig IV
   
Gender: 
Posts: 2116
903 squat 457bench 735 dead - "RAW" (belt & wraps)
|
 |
« Reply #48 on: March 26, 2015, 04:10:02 PM » |
|
NASH
DEADLIFTS
3x3x225 2x3x315 2x3x405 3x495 3x585 1x675 wanted a triple but just not in the cards today.
|
sept 10th APF
|
|
|
Montague
Getbig V
    
Gender: 
Posts: 13504
No such thing as an "essential carb."
|
 |
« Reply #49 on: March 26, 2015, 05:24:08 PM » |
|
Nash BENCH
3x10xbar 3x10x95 2x10x135 2x10x185 2x10x225 3x275 2x3x315 3x3x365
3way DB raise 10x15 10x20 3x8x25
JM PRESS 4x8x95
Overhead triceps ext 4x8x120
So, be honest... Have you noticed anything from the JM Presses?
|
|
|
|
|