NASH

[nasht5]

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.

[nasht5]

DB flat press 2x10x120's monday, squatted 3x595 tuesday & pulled 3x585 thursday.

[nasht5]

squatted 2x5x600 this past tuesday

Shannon benched 5x315 last week.

[Montague]

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=FL0DAKjOKMdPt6BsATuTpORQ

I know all too well the bullshit that can trickle down from "corporate."

How is Shannon's training?

[nasht5]

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.

[nasht5]

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.

[nasht5]

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

[nasht5]

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

[nasht5]

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.

[Montague]

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]

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.

[nasht5]

Dead
a bunch sumo /conv  w/135
3x5x225
3x3x315
2x3x405
2x3x495

Goodmornings w/SSB  bar
5x135
2x5x225
3x5x315

[nasht5]

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

[nasht5]

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.

[nasht5]

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

[nasht5]

Nash

Goodmornings
2x10x135
2x10x225
2x10x315

Rack pulls
2x3x225
2x3x315
2x3x405
2x3x495
2x3x585

[nasht5]

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

[nasht5]

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

[nasht5]

Nash SQUATS

3x10x145
2x10x235
2x5x325
2x3x415
3x505
3x595
3x685

Hamstrings 3x8

[nasht5]

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

[nasht5]

Shannon

Wide chinups
100

Underhand chinups
44

DB Concentration curls
3x8

Glutes

[nasht5]

Nash BENCH

3x10xbar
3x10x95
2x10x135
2x10x185
2x10x225
3x275
2x3x315
3x3x365

3way DB raise
10x15
10x20
3x8x25

JM PRESS
4x8x95

Overhead triceps ext
4x8x120

[nasht5]

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

[nasht5]

NASH

DEADLIFTS

3x3x225
2x3x315
2x3x405
3x495
3x585
1x675 wanted a triple but just not in the cards today.

[Montague]

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?