Author Topic: Nash - 2010 - I lift "raw" just to make it fair. thurs sqt 2x1x775 (Read 17751 times)

nasht5 · « **on:** December 01, 2009, 11:05:45 AM »

2010 Goals: 1000lbs squat - 500lbs bench - 800lbs dead (not to weigh over 308; prefer to be in the 275's, I fell sexier)

Equipment: Belt, wrist wraps, knee wraps.

I plan for 2010 to be my last year "raw" before going back in gear (gear sponsor's would be appreciated)

Meets I plan to compete at this year if God keeps me healthy:

SPF NATIONALS june 5-6 Nashville, TN
APF Summer Heat sept 11 Rockhill, SC
SPF Worlds oct 2-3 location not listed yet

I will update this training log weekly.

Stubborn · « **Reply #1 on:** December 05, 2009, 01:00:41 AM »

Hope you can keep the injuries in check!

If anyone can hit those numbers, it you.

Good luck!

nasht5 · « **Reply #2 on:** December 07, 2009, 12:32:27 PM »

Last Monday

rotator therapy exercises with 2.5lbs plates

Bench press warmups
6 sets of 15 with the bar; each set used different grip position

Bench
2x15x135
2x15x185
3x12-15x225

Reverse bench
2x20x135
2x20x185
2x15-20x225

Triceps pushdowns
3x15

TUESDAY

Rotator therapy

Deadlift
3x3x135
3x3x225
3x3x315

WLPD (Wide latpulldown) 8x12-15
ULPD (Under hand latpulldown) 4x12-15
Spider row 4x12-15
Seated cable row 4x12-15
Hyper ext. 4x10
Forearm machine 5 exercises 2 sets of 12 each

Thursday

rotator therapy

superset of dumbbell incline & dumbbell flat bench. )2 sets incline / 2 sets flat and repeat until all sets are complete)
Dumbbell incline 10x12-15x 30-55lbs
dumbbell flat 10x12-15x 30-70lbs
*Still taking it easy do to the right shoulder (injured & repaired last year)

Reverse bench
2x20x135
2x20x185
2x20x225

Machine overhead press
6x15

Overhead rope ext.
7x15

FRIDAY

rotator therapy

Squat
5x5x225
3x5x315

never got warmed up, hams got real tight so I went and rode a bike for 15min.

nasht5 · « **Reply #3 on:** December 11, 2009, 09:44:15 AM »

Monday 12-7-9

rotator therapy
bench warmup with bar
2x15x95
2x15x135
2x15x185
2x15x225

Reverse bench
2x20x135
2x20x185
3x20x225
1x12x275

super set dumbbell incline / flat dumbbell press
8x12-15x30-70each

Overhead machine press
8x12-15

Overhead rope pulley ext.
6x12-20x100-150

TUESDAY 12-8-9

rotator therapy
WLPD 6x12x130-180
ULPD 6x12x130-150

DEADLIFTS
2x20x135
2x20x225
2x20x315
1x12x405

Spider rows
5x10-15x90

Seated cable rows
5x10-12x150-250

THURSDAY 12-11-9

Rotator therapy
Bench warmup with bar
2x15x95
2x15x135
2x15x185
2x15x225

3 Boards
5x275
5x315

4 Boards
5x345
5x365

3 Boards
10x275
10x315

3way dumbbell shoulder raise (front-side-rear)
3x10 each way

Overhead rope ext.
6x15-20x100-150

nasht5 · « **Reply #4 on:** December 15, 2009, 06:47:29 AM »

Monday 12-14-09

bike 10min warmup
rotator therapy

Bench
6x15xbar different grips
2x15x95
2x15x135
2x12x185
2x12x225
ADD 3 BOARD
10x275
10x315
5x365
ADD 4 BOARD
10X365
3X405

RACK PRESS
2X3X225
2X3X275
2X3X315
2X3X365

Machine overhead press
5x12-15x50 (right shoulder doesn't do to good overhead)

3 way dumbbell raise (front-side-rear)
3x10x10 each way

Triceps pushdowns
6x10-15x100-150

nasht5 · « **Reply #5 on:** December 21, 2009, 01:59:01 PM »

tuesday 12-15-09

rotator therapy

deads
2x10x135
2x15x225
2x15x315

wlpd
6x15
ulpd
6x15

spider rows
5x12

that was it..

Thursday 12-17-09

rotator therapy

superset dumbbell incline with dumbbell flat
8x15each

hammer incline
8x12-15

machine overhead press
5x15

3 way db raise
3x10ea.way

that was it...

nasht5 · « **Reply #6 on:** December 23, 2009, 11:56:31 AM »

monday 12-21-09

rotator therapy

bench
2x20x135
2x15x185
2x15x225
15x275
12x275
4x10x225

hammer incline
6x10-15

machine overhead press
5x10-12

3way db raise
3x10x10 ea.way (front/side/rear)

rev.peck deck
4x12

triceps pushdowns
5x10-15

TUESDAY 12-22-09

rotator therapy

Deadlifts
2x10x135
1x30x225
1x10x225
2x15x315
2x5x405

underhand lat pulldown (ulpd)
7x10-12x120-180

that was it...

big L dawg · « **Reply #7 on:** December 23, 2009, 12:31:48 PM »

Quote from: nasht5 on December 01, 2009, 11:05:45 AM

Meets I plan to compete at this year if God keeps me healthy:

good luck on your goals man I wish you the best...But you and you alone will be the deciding factor as to your health or remaining injury free....

nasht5 · « **Reply #8 on:** December 25, 2009, 03:53:34 PM »

Thursday 12-23-09

Bench
rotator therapy
warmup with the bar
3x15-20x135
2x10x185
2x8x225
3x175
1x315
1x365
2x5-6x315
1x16x225
2x10x225
2x20x135

machine incline
5x12x90

then did shoulders and tri's...

that was it...

nasht5 · « **Reply #9 on:** December 30, 2009, 03:11:56 PM »

Monday

rotator therapy
BENCH
warmup
2x10x185
2x10x205
2x10x225
2x10x245
10x275
9x275
8x275

close grip
15x225
14x225
12x225

some shoulders and tri's

that was it...

TUESDAY

rotator therapy

DEADS
5x135
5x225
3x315
1x405
1x495
1x585

rack pulls
2x3x405
2x3x495
3x545
2x3x585

that was it...

nasht5 · « **Reply #10 on:** January 08, 2010, 07:09:49 AM »

MONDAY 1-4-10

Rotator therapy with 2.5lbs plates

BENCH
warmup w/bar using different grips
3x20-15-15x135
2x10x185
2x10x225
2x10x275
3x9-8-7x300

DECLIINE
10x225
2x8x275

3 way dumbbell raise
3x10x15 ea.way (front/side/bent over)

TRI PUSHDOWNS
3x10x75-100-110

TUESDAY1-5-10

rotator therapy

RACKPULLS bar just below knee
2X3X225
2X3X405
2X3X495
2X3X585
3X3X635

WIDE LAT PULLDOWN
5x10-12x140-180-200-210-210

SEATED ROW
5x10-12x150-180-220-250-250

DUMBBELL CURLS & STRAIGHT BAR CURLS
6 sets total

THURSDAY 1-7-10

SQUATS no wraps/no belt/walked out
3x5x225
3x5x315
3x5x405

nasht5 · « **Reply #11 on:** January 28, 2010, 09:45:08 AM »

Tuesday 1-26-10

rotator therapy
warmup with bar on bench
3x20x135
2x10x185
2x10x225
2x5x275
2x3x315
2x3x335

nasht5 · « **Reply #12 on:** January 29, 2010, 07:52:33 AM »

1-28-10 Thursday

SQUAT

3x5x225
2x5x315
2x3x405 add belt
2x3x495 add loose 2.5m wraps
3x595 wraps a lil' snug
1x700 wraps a lil' tighter. deep, easy, felt like it could have gone for a triple, but i told everyone a single and that's how we do it.

nasht5 · « **Reply #13 on:** February 02, 2010, 01:39:20 PM »

Monday 2-1-10

rotator therapy

WLPD 3x12
NLPD 3X12
ULPD 3X12

SEATED ROW 3X12
HYPERS 3X10

STRAIGHT BAR CURL 2X10

DEADLIFTS
2X5X225
2X5X315
5X405
5X495

RACK PULLS
3X495
3X585
3X635

nasht5 · « **Reply #14 on:** February 05, 2010, 10:57:10 AM »

Tuesday 2-2-10

rotator therapy

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
10x275
8x315
5x335
5x315

dumbbell incline
4x6-10

3 way shoulder raise (front/side/rear)
2x10 each way

Machine overhead press
2x10

Overhead rope ext.
2x10

Triceps pushdowns
2x10

THURSDAY 2-4-10

Rotator therapy

Squat
5x5x235
2x5x325
2x5x415
2x5x505

nasht5 · « **Reply #15 on:** February 11, 2010, 10:53:41 AM »

Monday 2-8-10

rotator therapy
WLPD 3X12
ULPD 3X12
Seated row 3x12
hypers 3x10
straight bar curl 2x10

DEADS
3x5x145
2x3x235
2x3x325
3x415
3x505
3x595

rack pulls #3 hole: 1 hole lower than usual
2x495
2x585
2x635

TUESDAY 2-9-10

rotator therapy

BENCH
warmup w/bar
3x20x135
10x185
2x10x225
8x275
8x315
5x335
stopped there, just feel right today.

HAMMER INCLINE
3x12

3 way shoulder raise
2x10x10 each way

REVERSE PECK DECK
3x10

MACHINE OVERHEAD PRESS
2X10
OVERHEAD TRICEP EXT.
2X10

TRICEPS PUSHDOWNS
2X10

THAT WAS IT...

Stubborn · « **Reply #16 on:** February 11, 2010, 09:49:24 PM »

Starting to pile on the weight again! Looks good.

nasht5 · « **Reply #17 on:** February 12, 2010, 08:45:35 AM »

Thursday 2-11-10

SQUATS

bike 10min.

switched the power rack & the monolift around in the gym to create more space.

SQUAT
4x5x235
2x5x325
2x5x415
2x5x505 added belt and knee wraps
2x5x595

nasht5 · « **Reply #18 on:** February 12, 2010, 09:08:53 AM »

Quote from: Stubborn on February 11, 2010, 09:49:24 PM

Starting to pile on the weight again! Looks good.

yes I am. Training for the SPF Nationals June 5 & 6th in Nashville, TN. Goals are to squat 1000lbs "raw" (belt & knee wraps) bench 500lbs and deadlift 800lbs. No special suits, no special shirts.

Don't get me wrong, I love gear and don't have a problem with anyone or their numbers who perform with powerlifting gear. I used squat suits and shirts myself in the past and may again in the future.

nasht5 · « **Reply #19 on:** February 16, 2010, 11:48:29 AM »

Rotator therapy
jump rope 5min

Wide latpulldown (WLPD)
3X12

Underhand latpulldown (ULPD)
3X12

Seated row
3x12

Straight bar curls
2x10

DEADS
3x5x135
2x3-5x225
2x2x315
2x2x405
2x495
2x585
2x635

that was it

nasht5 · « **Reply #20 on:** February 18, 2010, 10:50:26 AM »

tuesday 2-16-10

rotator therapy

BENCH
warmup
3x10-20x135
2x10x185
2x10x225
2x5x275
3x5x315

Bench w/chains + 100lbs at lockout
2x3x225 + chains
2x3x185 + chains
2x3x135 + chains

Machine overhead press
2x10

3 way dumbbell raise (front/side/rear)
3x10 ea.way

Overhead rope ext.
3x10

nasht5 · « **Reply #21 on:** February 24, 2010, 01:26:22 PM »

thursday 2-18-10

squat
working sets
2x5x495 belt/wraps

friday off prepared to run meet on sat.

Monday 2-22-10
deads
2x5x495

tuesday 2-23-10
bench
worked up a single with 385 felt like i could do a 405 so stopped at 385.

nasht5 · « **Reply #22 on:** February 26, 2010, 03:36:45 PM »

thursday night

squat

3x5x235
2x5x325
2x5x415 added belt here
2x505 add wraps here
2x595
3x700

Stubborn · « **Reply #23 on:** February 27, 2010, 11:20:15 AM »

3x700?!?! Thats insane!

nasht5 · « **Reply #24 on:** March 04, 2010, 12:33:44 PM »

Quote from: Stubborn on February 27, 2010, 11:20:15 AM

3x700?!?! Thats insane!

in the past i normally did singles after 585. last year i started doing some triples with 615,635 & 655 but went back to singles from 700 on up. this year i plan to do triples for as long an as much as i can. the plan is to squat over a grand on june 6th at the spf nationals in the 308's.