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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: nasht5 on February 28, 2007, 05:43:29 PM
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I was out riding my motorcycle over the weekend, thinking about my training goals and it hit me. A voice in my head said:
Voice (V): Life is to short kid, you need to retire.
Troy (T): What you are you talking about? We’ve got one more MEET.
V: Not we – you.
T: why you doing this?
V: Because you can’t hit the numbers you want at that MEET! Hell, the squat attempts needed would kill you inside three attempts.
T: Your crazy…
V: What else is new?
T: There just another set of numbers.
V: NO IT’S NOT JUST ANOTHER SET OF NUMBERS. Those numbers are a wrecking machine. The person to hit those would have to be HUNGRY and you ain’t been hungry since the Holiday Classic.
T: What are you talking about?
V: The worst thing that happened to you that could have happened to any Powerlifter…you got civilized. Started watching your weight….geez. Listen, Presidents retire, Generals retire, Horses retire, Man of War was put out to stud. Think about it.
T: I can’t retire. I want this MEET, just one more. I’m asking you to train me one last time.
V: NO…we don’t need it…I’m through kid.
I spent Monday and Tuesday thinking of what and how to do it. The decision was made to sleep on it. During the night I started dreaming about working out heavy and imagining myself deadlifting. Then it happened again, but this time…it was a different voice.
Nash (N): THAT’S NOT THE WAY TO DO IT, PUT YOUR BACK INTO IT!
T: Who’s that? Nash? What are you doing here?
N: Business
T: What business?
N: You need to let me train you.
T: Why you?
N: I don’t think you can pull it off without me.
T: If people knew we were talking like this they would think we were crazy… what’s the real reason?
N: Do you hear that?...............It’s to quit in here. When you retire it’s to quit, besides, I’m to young to retire.
T: Yea, but…why do I need you?
N: You’ve lost your edge. When we trained together you had the EYE OF THE TIGER, the edge. And now we’ve got to get that back and the way to get it back is to go back to the beginning. Do you know what I mean? Haha, maybe we can hit those numbers together. EYE OF THE TIGER man.
T: Why’d you come here?
N: I’ve got a plan, to get it all back.
T: You’ve got me curious.
N: You’ve got us all curious inside here.
Today is now Wednesday. The following discussion takes place as I arrive at the gym.
T: What the hell are we doing here?
N: This is like the place we first started.
T: So – that’s your problem.
N: So this is the place where we get it back.
T: Let’s leave before they leave us for dead. This place is disgusting, why don’t we train some place else?
N: Look, I think your missing the point. Let’s sign up and get stated.
T: In my opinion we don’t need this place, it’s below our standards.
N: Let’s give it a try?
T: I don’t even got a gun?! Look at this place, even the rats have more pride than to be caught dead here, I mean…LOOK AT THE DUMPER!
As I go inside and see the regulars sizing me up nash says:
N: See that look in their eyes? Gotta get that look back…EYE OF THE TIGER, come on – come on – let’s go. We’ve been living modern but now were gonna train old.
THE BAR IS LOADED….
And so it begins: EYE OF THE TIGER – Fear & Pain
When I was in high school our first weight room was in the original boys locker room in the gym. Very small. They had built a new Football locker room & coaches office just off from the gym connected by a covered breeze way and that is where male students changed for gym class. My sophomore year the school built a free standing weight room. 30x40 concrete floors with a ten foot ceiling. Once completed students could take "weight lifting" as an elective. We did not have Heat or AC until the END of my Senior year. I was a player so they made sure my class was last period.
The HARDCORE GYM I'm going to now reminds me so much of the one's in high school. No heat, no air. All the weights are old (some older than me). The weight trees are unorganized, dust bunnies on the window ledges and yes.......chalk on the floor. One of the benches needs some wielding done, I don't think I found a pair of the same 45's. I'll give it time but this sure fells like home.
BENCH
Rotator therapy: a little
Bench
3x30x bar
3x10x135
3x5x185
3x5x225
2x3x275
1x3x315
1x2x315
2x1x315
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Nash, you're a fucking maniac
but i like ya
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HAHAHA great story, you shouldnt write those things down tho man, some one will read it and use it in a holloywood movie script, probably about a young lifter....or fighter, whos lost the edge, and has to train with an old nemisis in order to recindle the fire within.
Maybe not lol.
Aweosnme buddy, hows training. u still watching the scale, or has that gone out the window?!
Gym sounds awesome, i train at a sports centre gym (some people reading while on bikes etc), i just sit in the free weight section alone lol.
davie
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body weight is down to 260lbs. Training intensity will increase this month but the goal is still to get down under 250 and then build back up with less body fat and more lean POWERFULL muscle.
The gym is a pit, much like the one you see in Ronnie's video's (former Mr. O)
Do you really think it would be a good movie script? LOL, Could I play myself?LOL.
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SQUAT NIGHT - ALL SETS WALKED OUT
3x5x225 warmup
3x5x315 from here on - all sets went deep
3x5x405 added belt here
2x3x495 always add knee wraps here
1x5x495
2x3x585
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I was out riding my motorcycle over the weekend, thinking about my training goals and it hit me. A voice in my head said:
Voice (V): Life is to short kid, you need to retire.
Troy (T): What you are you talking about? We’ve got one more MEET.
V: Not we – you.
T: why you doing this?
V: Because you can’t hit the numbers you want at that MEET! Hell, the squat attempts needed would kill you inside three attempts.
T: Your crazy…
V: What else is new?
T: There just another set of numbers.
V: NO IT’S NOT JUST ANOTHER SET OF NUMBERS. Those numbers are a wrecking machine. The person to hit those would have to be HUNGRY and you ain’t been hungry since the Holiday Classic.
T: What are you talking about?
V: The worst thing that happened to you that could have happened to any Powerlifter…you got civilized. Started watching your weight….geez. Listen, Presidents retire, Generals retire, Horses retire, Man of War was put out to stud. Think about it.
T: I can’t retire. I want this MEET, just one more. I’m asking you to train me one last time.
V: NO…we don’t need it…I’m through kid.
I spent Monday and Tuesday thinking of what and how to do it. The decision was made to sleep on it. During the night I started dreaming about working out heavy and imagining myself deadlifting. Then it happened again, but this time…it was a different voice.
Nash (N): THAT’S NOT THE WAY TO DO IT, PUT YOUR BACK INTO IT!
T: Who’s that? Nash? What are you doing here?
N: Business
T: What business?
N: You need to let me train you.
T: Why you?
N: I don’t think you can pull it off without me.
T: If people knew we were talking like this they would think we were crazy… what’s the real reason?
N: Do you hear that?...............It’s to quit in here. When you retire it’s to quit, besides, I’m to young to retire.
T: Yea, but…why do I need you?
N: You’ve lost your edge. When we trained together you had the EYE OF THE TIGER, the edge. And now we’ve got to get that back and the way to get it back is to go back to the beginning. Do you know what I mean? Haha, maybe we can hit those numbers together. EYE OF THE TIGER man.
T: Why’d you come here?
N: I’ve got a plan, to get it all back.
T: You’ve got me curious.
N: You’ve got us all curious inside here.
Today is now Wednesday. The following discussion takes place as I arrive at the gym.
T: What the hell are we doing here?
N: This is like the place we first started.
T: So – that’s your problem.
N: So this is the place where we get it back.
T: Let’s leave before they leave us for dead. This place is disgusting, why don’t we train some place else?
N: Look, I think your missing the point. Let’s sign up and get stated.
T: In my opinion we don’t need this place, it’s below our standards.
N: Let’s give it a try?
T: I don’t even got a gun?! Look at this place, even the rats have more pride than to be caught dead here, I mean…LOOK AT THE DUMPER!
As I go inside and see the regulars sizing me up nash says:
N: See that look in their eyes? Gotta get that look back…EYE OF THE TIGER, come on – come on – let’s go. We’ve been living modern but now were gonna train old.
THE BAR IS LOADED….
And so it begins: EYE OF THE TIGER – Fear & Pain
When I was in high school our first weight room was in the original boys locker room in the gym. Very small. They had built a new Football locker room & coaches office just off from the gym connected by a covered breeze way and that is where male students changed for gym class. My sophomore year the school built a free standing weight room. 30x40 concrete floors with a ten foot ceiling. Once completed students could take "weight lifting" as an elective. We did not have Heat or AC until the END of my Senior year. I was a player so they made sure my class was last period.
The HARDCORE GYM I'm going to now reminds me so much of the one's in high school. No heat, no air. All the weights are old (some older than me). The weight trees are unorganized, dust bunnies on the window ledges and yes.......chalk on the floor. One of the benches needs some wielding done, I don't think I found a pair of the same 45's. I'll give it time but this sure fells like home.
BENCH
Rotator therapy: a little
Bench
3x30x bar
3x10x135
3x5x185
3x5x225
2x3x275
1x3x315
1x2x315
2x1x315
hahah meltdown
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yesterday was such a blur. We had HALFTON (Andy Painter) rupture his Quad tendon in BOTH legs at the knees. The 850lbs bar cut through the spotters (I was one of them) like a hot knife through cold butter.
When HALFTON's tendon's blew it all came down like a building demolition. Chris Liles was the back spotter and literally caught the bar in his elbows and stomach, which paused the bar for a split second. Carl Stanly and I were on HALFTON's right side. We slowed the bar for a fraction of a second but thank God HALFTON went forward and got his arms out from around the bar falling forward. Carl & I were not able to stop and hold the weight but we were able to slant the falling bar toward the back of the platform. Steven Moore and a guy named Andy were spotting on HALFTON's left side. I have not seen the video (Dale275 has the video) but from what I noticed They really saved HALFTON. When the tendons blew I think HALFTON's left knee hit the ground first. Due to Chris, Carl & I, our side was a little higher than Steven's and Andy's. HALFTON got his right arm out from the bar first and thanks to Steven and Andy they shifted the weight back off of HALFTON enough so he could free his left arm and fall forward. Imagine that instead of the bar falling straight down we were able to make it go /H at that angle, with HALFTON being the H.
This reminded me of the injury Ed Coan had at the Mountainer Cup a while back. When his knee blew he shot out from under that bar like a grape. His spotters could not catch the bar either. If a lifter gets out of the groove but stays with the bar then the spotters have a better chance of HELPING the lifter rack the weight (which happend plenty of times yesterday). But when an injury happens and the lifter is unable to assist in any way the spotters MUST do whatever they can to shift the decent of the bar so it does not pen the lifter in an acquired position. Now, more than ever, I trust Chris, Steven, Carl & the other Andy on the platform with my life. Because when you are a spotter you are there to save lives.
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Thats terrible mate,whats the time frame for recovery on an injury like that?
Well done for u guys spotting so well, could have been alot worse!!
davie
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Rotator Therapy: a little
SQUAT
3x10x225
2x5x315
2x5x405
2x3x495 - I was saving myself to go heavy tonight.
1x2x585 - went for a third but the mats under my feet slipped and I went down backwards, THE GUY caught me but the padding skated out from under my feet. It was like skating on ice.
0x585 - reset the bar and the mats. The mats moved again on the walk out so I said "Forget about it - let's rack it. I wanted to do 3x3x585 tonight!
THE GUY suggested we get some carpet to put one the floor in the rack.
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Deads over at Kate's gym this past Sunday.
DEADS - no belt today
4x1x225 sumo hook grip
3x1x225 conv alt grip
2x3x225
2x1x315
2x3x315
2x1x405
2x3x405
1x475
2x3x475
TUESDAY NIGHT
Rotator therapy: a little
SUPERSET
Lat pulldowns............... ..... / seated cable row
4x10x120-200 wide grip .../ 10x10x120-200
3x10x80-120 under hand chinup style grip - careful due to right bicep
3x10x 120-200 V handle grip
Couple sets of light deadlifts
5x3-10x135
T-BAR ROWS
3x10x4plates
I love the T-Bar row, it will be a favorite movement.
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BEST TRAINING DAY IN WEEKS!!
Rotator therapy: a little
FLAT BENCH
2x5x135
1x10x135
2x5x185
2x5x225
2x3x275
3x3x315
DECLINE BENCH - going to start doing these every other week
2x5x135
3x10x225
2x10x275
3x5x315
T-BAR ROW
2x10x200
DUMBBELL OVERHEAD PRESS
4x10x30
3 WAY DUMBBELL RAISE (front/side/rear)
3x10x20 each way
TRICEPS PUSHDOWNS
6X10-20X80-120
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Tom Selleck had a baseball movie back in the 90's, I think it was called "Mr. Baseball" or was it "The Yankee"? It was a story of how an aging MLB players production was low and his salary demand was so high that no MLB team would sign him to a contract, so his agent talks him into playing a year in Japan to boost his stats. His new manager makes him run the bases and run sprints. Days are long with ground ball after ground ball practice, throwing and catching, situps, pushups, running, etc. Finally one day during practice Tom says, "I'm tired of all this stuff, WHEN CAN I HIT THE BALL!?" The manager says, "That's what I've been waiting for".
THAT'S WHERE I AM AT!
SQUATS
4x5x225
3x5x315
2x3x405
2x3x495
2x1x585
1x3x585
I finally feel mentally ready to start going heavy again. Although I must lose 10 more pounds before I will start the climb up the face of "The Mountain".
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What kinda bike you got nash?
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My "bike" is a HUFFY, LOL. The Motorcycle is a Suzuki Intruder 800, looks like a poor mans Harley.
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My "bike" is a HUFFY, LOL. The Motorcycle is a Suzuki Intruder 800, looks like a poor mans Harley.
I agree. I like intruders. I am still kicking myself for letting a chance to get a really nice 1400 slide by a couple of years back.
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Don't get me wrong, I like my ride. But, I too am kicking myself for not getting the BIGGER model when I had the chance. I will NOT make the same mistake next time.
May the Sun always be at your side and the bugs miss your face.
Explanation: If the sun is always in front of you then your eyes will get tired from the glare, if the sun is always behind you then on comming traffic will lose you in the glare. If the sun is beside you then everyone can see you. The bugs are a no brainer.
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Rotator therapy: a little
SUPERSET: LAT PULLDOWN / SEATED CABLE ROW
4x8x120-180 wide handle grip / 5x8x140-200 wide handle grip
3x8x100-120 underhand chin up grip / 5x8x160-200 V handle grip
3x8x150-180 V handle grip
Concentration preacher curls
3x10x20
3x10x25
Alt. dumbbell curls
2x10x30
Today was more of a blood flow day. The back feels GREAT.
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Worked with Mike & Shannon tonight on their deadlift. Last week we did conventional so this week I had them try Sumo. I'm gonna have THE Guy work with them next time on sumo since he pulls sumo. I need to watch Kate or DALE275 pull so I get a better idea of the form and technique.
Rotator therapy: a little, more like maintenance.
BENCH
2x10x135
2x5x185
2x5x225
2x3x275
1x295
1x315
2x20x135
DUMBBELL OVER HEAD PRESS
2x10x30
2x10x35
TRICEPS PUSHDOWNS
A bunch of sets and reps of varying weight, I stopped when I thought my arms were going to explode.
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Tonight was easily THE BEST squatting night I've had in MONTHS! It all started yesterday with making sure the body was taking in 20oz of water every 2hrs. Omega-3's, joint health stuff, BCAA's, real good quality whole food. Last night the body had 9hrs of sleep and continued today with water, supplements and food. Mentally prepared for tonights session as soon as the workout from Tuesday was over. The Mind has been ready and wanting, only it was waiting for the body to catch up. Well, tonight the body showed up and we finally hit a training goal.
I felt so good tonight I didn't want it to end, but had to due to working tomorrow. Gotta climb a ladder all day. (Oops, let out the secret to my squatting success)
Rotator therapy: maintenance
Body squats: 3x20
SQUAT - wore belt on every set
3X5X235
2X5X325
2X5X415
1X3X505 - started wrapping knees on this set
**3X3X595** This has eluded me for the last few weeks, GOT IT NOW!
3x10x225
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SUNDAY SUNDAY
DEADS at Kate's (set x rep x weight)
2-3x1-3x225
1x1x315
1x3x315
2x2x405
2x1x495 this was heavy so I didn't go higher
2x5x495 I was pissed about not going higher so decided to go further
1x12x405 needed the cardio
IT IS TIME TO REBUILD THE SQUAT & DEAD
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BRUTAL MONDAY
Rotator therapy: maintenance
T-BAR ROW
3x10x2plates
4x10x3plates
WIDE GRIP LAT PULLDOWN
10X6-10X120-180
CHINUP UNDER HAND GRIP LAT P.DOWN
4X10X80
V-HANDLE L.P.DOWN
4X10X150
3 WAY SHOULDER RAISE
4X10X20
OVER HEAD BARBELL PRESS
2X10XBAR
2X10X65
2X10X85
2X10X105
4X10X135
Some biceps work
couple of this and that
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Rotator therapy: maintenance
Poly-metrics
Platform step up/run up 3sets of 2min (3x2min)
Platform jump up 12" 3sets of 2min (3x2min)
DECLINE BARBELL PRESS
2x10x135
2x10x185
2x10x225
2x6x275
1x10x315
HIGH CABLE FLY'S
4x10
LOW CABLE FLY'S
4x10
TRICEPS PUSHDOWNS
10x8-10x Heavy weight
BICEPS CURLS
6x10x A little of this and that
STANDING CALF RAISE
6x20x body weight (not as much as it used to be)
Over the last few weeks my training has been leaning more toward a PL routine and not so much one of high reps with moderate weight and cardio. Over that same period of time my body-weight has remained the same at 260lbs. I am so very much mentally ready to start heavy training, but I must first complete my original goal of dropping down to 245lbs.
This goal will be reached by June 1st 2007, for on that date - NASHamania and all the little NASHamaniacs will start to run wild in preparation for Sept 22ND! Now, can you dig DAT...SUCKAAAAAA!!??
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What numbers u hopeing to be throwing about in september??
davie
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Squat 1,000+
Bench 600+
Dead 750+
Total over 2400
Those are the goals. The closer to the MEET date the better I'll know what is possible.
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THURSDAY NIGHT
ARRIVE
RAISE HELL
LEAVE
SQUATS
4x5x235
3x5x325
6x3x425
3x10x325
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SUNDAY SUNDAY BLOODY SUNDAY (No, really...bloody)
ROTATOR THERAPY: Maintenance amount
SQUAT - MONOLIFT / BELT & KNEE WRAPS
Treated today just like a competition day. Today was the planned day to go heavy in limited gear (some call it raw, I call it limited gear, um-hum).
3x5x255 started with belt from the get go.
2x3x345
1x435
1x525 added knee wraps here
1x615
1x635 Nose bleed on this
1x655 BLOODY NOSE FLOWED BIG ON THIS
1x685 PR -A little unsteady unracking the weight, super slow decent (Kate & HALFTON both said later they thought the decent was so slow that I was going to just bottom it out and dump it) EVERYONE agreed that it flew up out of the hole. It felt so easy on the way up. I unwrapped my knees and took of the belt and stood there for a few minutes and listened to their views of the lift. When they were finished I look over at HALFTON and he smiled and said, "No...your not going up " I said, "What number am I thinking? " HALFTON said, "I know your thinking 700." I laughed, we laughed and Kate said, " NO, YOUR NOT GOING TO DO 700 TODAY." Then HALFTON got all serious and said, "No bro, your not." So that was that with that. It was a great day.
_________________
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ROTATOR THERAPY: maintenance
DECLINE
3x10x135
3x10x185
3x10x225
OVERHEAD BARBELL PRESS
5x10x135
3 way dumbbell raise
3x10x20
Talked and talked and talked....
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Nash, good lifting.
What are you cycling at the moment?
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1cc of Testosterone according to schedule of Rx for HRT/TRT)
ZMA every night Beverly Int.
Synergy by Bev Int it's creatine & arginine
Norwegian Cod liver oil (EFA)
Niacin
Ultra 40 by Bev Int it's Beef liver concentrate
Meloxicam 15mg a day - it's a Rx anti-inflammatory
Ultra 4 by Bev Int. it's a multi vitamin
Body weight is down to 260lbs from 300lbs at the end of December
300g of protein a day (1200 calories a day)
50g - 600g of carbs a day (200 - 2400 calories a day)
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Rotator therapy: maintenance
WIDE GRIP LPD
5x8 heavy
V HANDLE LPD
5x8 heavy
Under hand chin up LPD
5x8 heavy
Seated row wide grip
5x8 heavy
seated row V handle
5x8 heavy
Calf raise
10x10 heavy
T bar row
3x10 moderate
Triceps pushdowns
10x10 heavy
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Lack luster deadlift day. But like THE B I G says, "give 100% of that 80%".
DEADS
sumo hook grip
5x1-3x135
3x1-3x225
conventional alt grip
3x1-3x315
3x1x405
3-5x1-3x500 added belt on these sets
Did not have the EYE OF THE TIGER today.
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Rotator therapy: maintenance
BENCH
3x10x135
3x5x185
2x5x225
2x3x275
3x3x315
1x2x315
3x1x315
Close grip bench
3x5x225
3x5x185
Cable fly's
4x10
Triceps pushdowns
4x8x HEAVY
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PR SQUAT DAY
SQUATS at Kate's
light warm up
3x5x257 Started with belt
2x3x347
1x2x437
1x527 added knee wraps here
1x617
1x707 PR!!
Kate worked the MONOLIFT and checked depth with Private Benjamin. THE GUY was my back spotter.
Oh yes jsn250, it's on...it's on like Donkey kong.
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Rotator therapy: Maintenance
Bench
2x20x bar
2x20x135 fast
1x10x185 fast
1x10x225 fast
1x5x275 fast, almost was gonna do ten
3x3x315 slower - shoulder felt good on all but the last set of three
3x11x225 (I counted 10 but Pvt. Benjamin counted 11 - she's a math teacher )
Triceps pushdowns
10x6-20x moderate - heavy weight
Over head barbell press
5x10x100
Pronated triceps extension on cable machine
4x10x40 each hand
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V HANDLE LAT PULLDOWN
12x8-15x140-260
SEATED V HANDLE ROW
12x8-10x140-260
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DEADS AT KATE'S GYM
Rotator therapy: maintenance
DEADS
Warm ups
4x1-3x 135 sumo / hook grip no belt
3x1-3x225 sumo / hook grip no belt
2x1-3x315 sumo / hook grip no belt
Work
3x405 conv. stance / alt grip add belt
2x1x495
1x585
1x677 Got the lockout BUT, not long enough to get a down command
1x10x405
1x6x405
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Rotator Therapy: maintenance
BENCH
3x20x bar
3x10x135
3x5x185
3x5x225
3x3x275
1x315
1x335
1x365 PR for this year/ have not gone this heavy since prep for the HC.
1x385 A perfect negative (lol)
OVER HEAD BARBELL PRESS
5x8x135
TRICEPS PUSHDOWNS
bunches and bunches with a lot of weight
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Rotator therapy: Maintenance
BENCH
3x20xbar
3x10x135
3x5x185
2x5x225
1x3x275
3x3x315 1st set rough, 2nd set easy, 3rd set said I should have gone up
1x335 flew up (slight bounce)
1x385 PR for this year - no bounce - slight pause
0x405 Perfect negative, lowered the bar with full control
OVERHEAD BARBELL PRESS
4x10x135
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Thursday night squats
all sets walked out
3x5x225
3x5x315
3x5x405
3x3x495 add belt & knee wraps on these
3x3x585
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Rotator therapy: maintenance
BENCH
2x20xbar
1x20x135
2x10x135
2x10x185
2x5x225
2x3x275
1x315
ADD SHIRT - I've lost 30lbs since I last wore it.
1X365
1X405
1X455
505 no lockout
Triceps cable pushdowns
3x10x80
close grip bench
3x10x135
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DEADS
3x1-3x135 sumo hook grip
3x1-3x225 sumo hook grip
3x1-3x335 conv alt grip w/belt
1x3x425
2x1x425
3x1x515
3x1x585
1x3x585
1x3x515
Except for the 1x3x585, it all felt heavy today.
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Rotator therapy: maintenance
BARBELL OVERHEAD PRESS
3x10xbar
2x10x95
6x10x135
CLOSE GRIP BENCH
3X8X165
..............*SUPERSET
*DUMBBELL SIDE LAT.RAISE
2X10X15
3X10X20
3X10X25
*DUMBBELL BENT OVER LAT. RAISE
2X10X15
3X10X20
3X10X25
CABLE PRESS DOWNS
2X10X70
3X8X100
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missed posting a few days last week but I'll just start again from todays training.
Rotator therapy: Maintenance amount
DEADLIFTS
3x1-3x135
3x1-2x245
2x1-2x445
2x2x535
2x2x585
"1"x625 lose grip at tippy top
0x625 lose grip 6" off floor
1x535
My intent was to do some singles with 625 today, BUT no no. Everything was strong off the floor and moved with good speed to the top. The grip in my left hand is weak. Cookie said I should "use the left hand instead for now on"
HALFTON just picked me apart and made fun of me
Kate joined in and used my own phrase against me, "Where the mind leads the body will follow" I think she was just being mean
-
Rotator therapy: Maintenance
BENCH (sets x reps x weight)
2X20XBAR
2X10X135
2X5X185
2X5X225
1X3X275
2X315
1X2X335
5X1X365
TRICEPS CABLE PRESSDOWNS
3X10X heavy
Spotted / loaded / worked the shirt for COOKIE and spotted for SHRECK.
-
Rotator therapy: Maintenance
BENCH
2x20xbar
3x10x135
2x5x185
3x5x225
1x3x275
2x315 1 board
2x335 2 board
2x365 3 board
2x385 4 board
2x395 5 board
2x5x335 3 board
CLOSE GRIP BENCH
1X10X185
1X10X225
2X6X275
TRICEPS PUSHDOWNS
3X10X80
-
Warmup with body squats and stretching
SQUAT
2x10x225
2x5x315
1x3x405 added belt here
2x3x495 added knee wraps here
3x3x585
Have not squatted in a couple of weeks. Feel very positive about this squat session.
-
BENCH
2x20xbar
2x10x135
1x5x185
2x3x225
1x3x275
1x3x315
1x335
Couple of singles and doubles with 365
BUNCH of doubles and some triples with 335
-
Deadlift
worked up to a single with 585
-
SUNDAY - The BEAST unleashed DEADLIFT DAY
Rotator therapy: maintenance
DEADS
3X1-3X135 sumo hook grip
3x1-3x225 sumo hook grip
3x1-3x335 conv/alt grip
3x1x425 added belt on these
2x1x515
3x1x585 was gonna do one more set but Andy said, "if that's all you can do, do what you can do...(sigh)."
1x675 was gonna stop here but Andy said, "if that's all you can do...(sigh)."
0x700 lost grip at top only inches from locking out. Andy said....(sigh).
1x700 PR
Talked with Kate & Dale275 & cookie & Andy about my form. We decided to narrow my stance a few inches, bring my hands in closer next to my legs and to make sure above all else that I dragged the bar up my legs the whole time. It worked.
_________________
-
Tried a quicker warmup and faster progression of jumps on the deadlift to see how it worked. didn't like it.
2x1x245
2x1x445
2x1x535
2x1x625 heavy as hell
3x0x715 I think this was nailed to the floor
-
Rotator therapy: maintenance
BENCH
2x20xbar
2x10x135
2x10x185
2x5x225
1x3x275
1x3x315
5x3x335
1x3x315 1 board
1x3x335 2 board
1x3x365 3 board
2x3x385 4 board
3x3x355 3 board
-
Rotator therapy: Maintenance
SQUAT
3x5x225
2x5x315
2x5x405
2x3x495 added belt here / added wraps here
3x3x585
-
Rotator therapy: warm up
BENCH
3x20xbar
3x10x135
1x5x185
3x5x225
2x3x275
2x3x315
2x3x335
3x315 1 board
3x335 2 board
3x355 3 board
3x365 4 board
3x385 4 board
3x405 4 board
3x315 3 board
1x365 3 board
1x385 3 board
1x405 3 board
3x6x225 close grip press
-
Rotator therapy: Maintenance
SQUAT
3x5x225
2x5x315
2x5x405
2x3x495 added belt here / added wraps here
3x3x585
Very impressive squat poundages.
-Hedge
-
I'm getting ready for a MEET in September. The goal is to squat a grand in gear but I want to hit an 800lbs squat RAW in training.
-
Rotator therapy: maintenance amount
BENCH
3X20XBAR
3X20X135
3X5X185
3X5X225
3X3X275
2X3X315
2X3X335
3X315 1 BRD
3X335 2 BRD
3X365 3 BRD
3X385 4 BRD
3X405 4 BRD
3X335 3 BRD
3X365 3 BRD
3X385 3 BRD
My hand off person had to go, so that was that with that.
-
SQUATS
4x5x225
4x5x315
4x5x405 added belt
5x3x495 just belt, no knee wraps
-
Strong lifts! You'll hit your numbers, guaranteed!
8)
-
SQUATS
4x5x225
3x5x315
3x5x405
3x3x495 added belt here
3x3x585 added knee wraps here
-
deadlifts
warmup then did 5 sets of 1 with 585
-
worked in the kk dd tonight. It took 475 to touch. flew up
-
"Troy Nash, Powerlifter, a man barely alive. Gentlemen, we can rebuild him, we have the technology. We have the capability to make the worlds first Bionic powerlifter. Troy Nash will be that man. Better than he was before. Better. Stronger. Faster."
This training log chronicles the adventures of Troy Nash, cybernetically enhanced Powerlifter turned secret agent employed by the Powerlifting Federations of America under the command of Oscar Goldman and supervised by the scientist who created his cybernetics, Rudy Wells. Troy uses the superior strength and speed provided by his bionic KK Double denim bench shirt and TITAN BOSS squat suit, and the enhanced will to win provided by years of watching ROCKY movies, to fight enemy agents, aliens, mad scientists, and a wide vareity of other powerlifting villains.
We call this training log: NASH - THE BEAST UNLEASHED
-
Plan to max on the squat this sunday - raw (belt & knee wraps)
3x5x225
3x5x315
3x5x405 added belt
2x3x495 added knee wraps
3x585
-
UNLEASHED THE BEAST TODAY.
MONOLIFT / LEVER BELT / KNEE WRAPS
2X5X257
2X5X347
2X3X437
1X2X527
1X617
1X667
1X707
1X757 "RAW" PR. Came up FAST!
out of time, had to go. Know I left some weight in the tank.
-
Crash back down to earth...my bench sucks!
3x20xbar
3x10x135
3x5x185
3x5x225
2x3x275
1x3x315
add shirt
1x365 no touch-6"
1x405 no touch-6"
1x455 no touch-2"
2x1x475 touch
1x495
2x1x515
enough for today, tired.
-
BENCH NIGHT
OOOOOOOOoooooo WHAT A RUSHHHHHHH
RAW BENCH
3x20xbar
3x20x135
3x5x185
3x5x225
2x3x275
3x315
1x335
1x365
1x405 ! PR! Can you smell... what NASH - has cookin'?
2x3x365
2x3x315
Side lat.dumbbell raise
5x10x20
B.O. Real dumbbell raise
5x10x20
barbell upright rows
4x10
-
I think my beach vacation and the excessive heat of the past few days has caught up with me tonight. Not the night I wanted BUT any night in the gym beats a night in front of the tube.
SQUATS
5x5x225
3x5x315
3x5x405 add belt
4x3x495 add knee wraps
1x585
once I got to 495 it was obvious that today was NOT my brute day. The goal was to do 3x3x585 and to try for 5x3x585 BUT not tonight. I did what I could do. Maybe next week I'll get back on track.
-
SUNDAY - RISE OF THE DEAD!!
DEADS
3x1-3x135 sumo hook grip
3x1-3x225
3x1-3x315 conv. alt grip
3x1-3x405 add belt
3x1-3x495
3x585
2x585
2x1x585
2x3x495
-
rotator therapy: maintenance
bench
3x20xbar
3x20x135
3x10x185
4x20x225
3x10x225
upper cable flys
4x10
lower cable flys
4x10
side lat. dumbbell raise
5x10x25
bent over rear dumbbell raise
5x10x25
triceps pushdowns
4x10
-
SQUATS
3x5x225
3x315
2x3x405
2x3x495
2x585
3x1x585
just not back from the beach yet.
_________________
-
Double down day at KATE'S GYM
Rotator therapy: maintenance
DEADLIFT
3x225 hook grip / sumo
3x1-3x315 added belt / hook grip / sumo
2x1x405 hook grip / conv
2x1x495 alt grip / conv
1x585
1x675
0x725 nailed to floor, to big of a jump for now.
squat
5x255 started with belt on from the start
2x3x345
2x2x435
2x2x525 wraped knees from here till finish
1x625
Felt real good about today. Believe this knocked off some of the rust i've had since returning from vacation.
Goals for 9/22/07: Sq 850 Bp 450 Dl 725 Total over 2000 RAW.
-
BENCH
3x20xbar
3x20x135
2x5x185
2x5x225
3x275
3x315
2x335
6x2x365 paused all reps
-
SQUATS
3x5x225
3x5x315
3x5x405
BENCH
2x20xbar
3x20x135
2x10x185
3x10x225
Rest on Friday & Saturday. Plan on Squatting heavy singles on Sunday and Deadlifting a new PR. So it is written....so it shall be done.
-
SUNDAY SUNDAY
SQUAT
3x3-5x255 walked out
2x3x345 add belt on these - used monolift from here till finish
3x455 added wraps on these
1x545
1x635
1x725
DEADS
3x1-3x245 conv / hook grip
3x1-2x335 conv / hook grip
2x1x445 conv / alt grip from here till finish
1x535
1x*645 felt heavy
0x695
No real PR in total weight BUT it could be said that it's a "gym pr" for using the six 100lbs plates? I usually load up on 45's. Things are getting better, all the lifts are going back up, 9/22 is the day to hit it big - not today.
_________________
-
BENCH
3x20xbar
2x20x135
2x10x185
2x10x225
2x3x275
3x315
2x335
1x365
0x405 not today
5(?)x2x365 could have been more sets, I don't know.
3x3x335
5x315
-
BENCH
3x20xbar
2x20x135
2x10x185
2x10x225
3x275
3x315
2x335
1x2x365
1x385
5x2x365
-
I agree. I like intruders. I am still kicking myself for letting a chance to get a really nice 1400 slide by a couple of years back.
Vet didn't know you rode... I just dumped my 1500 with the wife on the back about 3 months ago.. Had glasses on, don't do helmets and it was dark. Didn't see the sand as we were jumping back in the lane because the old man was leading and missed the corner.. Just a couple of scratches and a broke peg.. No biggie. The wife banged her head on the concrete and I fucked up the elbow.. But all was okay.. Going on a 4 hour ride tomorrow with about 1,000 other bikes.. The old man rides the blvd 1800 it's a pretty sweet bike.. He topped it at 165 the other day I think. ;D the 1500 won't go over 115.. Makes me mad when he takes off..
-
Rotator therapy: maintenance amount
BENCH
3x20xbar
1x20x135
2x10x135
3x5x185
3x5x225
3x275
3x315
1x365
1x405 match PR
2x365
20x225
15x225
2x10x225
Top 100 275's in powerlifting USA.
Troy Nash
SQ # 16 (925)
DL # 72 (675)
TOT # 51 (2075)
-
Sunday DEADS at Kate's Gym
Rotator therapy: maintenance
DEADS
3x3x135
3x1-2x245
2x1-3x335 added belt here
1x3x425
2x1x445
2x1x535
2x1x645
1x675
3x1x645
2x1x545
3x1x445
Before I went to the beach everything was on schedule to hit some big numbers on 9/22. I tried to tweak my training when I got back and it was tweaked to much. I've f'cked up. The silver lining is I now know how far is to far, should have made an adjustment sooner.
-
Light bench night
3x20xbar
3x20x135
2x10x185
2x10x225
3x275
3x315
1x365
1x385
2x20x225
3x15x225
Dumbbell overhead press
10x30
10x40
10x60
-
Squat
warmup
3x3x255
3x3x345
2x1x435
wrap knees from here
1x525
1x615
1x685 planned opener for next saturday is 675'ish
Deads
worked up to doing a single with 615. Plan on using 650 as my opener on deads.
-
I'm woreout. The MEET was today, I've been talking trash all day and lifting heavy ass weight.
Weighed in at 274lbs
Competed RAW
SQUAT 805
BENCH 430
DEAD 705
Time for a nap.
-
I'm woreout. The MEET was today, I've been talking trash all day and lifting heavy ass weight.
Weighed in at 274lbs
Competed RAW
SQUAT 805
BENCH 430
DEAD 705
Time for a nap.
THOSE ARE SOME SICK FUCKING NUMBERS! I THOUGHT I WAS THE MAN PICKING UP 600 OFF THE FLOOR TODAY AND HITING 500 FOR 8 REPS ON MY OPENING SET TODAY ON SQUATS BUT NO MATTER HOW BADASS YOU THINK YOU ARE, SOMEONE IS ALWAYS THERE TO HUMBLE THAT ASS! AWESOME WORK!!! CONGRATS ON THE MEET PR WITH 705 ON THE DEADS!!!
raw...that's where it's at baby! keep the shit coming!
-
I'm woreout. The MEET was today, I've been talking trash all day and lifting heavy ass weight.
Weighed in at 274lbs
Competed RAW
SQUAT 805
BENCH 430
DEAD 705
Time for a nap.
Absolutely amazing! The squat and dead numbers are especially impressive, RAW OR NOT! A 1940 total, RAW, is awesome. I can only hope my numbers get up there one day. NICE WORK!
-
How do I feel?.....
IT DOESN’T MATTER HOW I FEEL! It doesn’t matter that my knee hurts. It doesn’t matter that my hip hurts. It doesn’t matter that my back cramps. IT DOESN’T MATTER BECAUSE THE GAMES…NOT…OVER. The only thing that’s over is phase one of a three part series called, “HOW TO KICK THEIR CANDY ASS”.
What the MILLIONS, and I say MILLIONS of Nashamaniacs saw on Saturday was merely an introduction of the CANDY ASS whoopin’ to come.
Phase II will be displayed on November 3RD in BLUE SPRINGS, MO at WPA WORLDS. Be it RAW, be it limited gear, What the blue hell – it could be UNLIMITED. What cha think about that? We might just open an UNLIMITED SMACKDOWN in Blue Springs, MO at SUMMIT II FITNESS.
How do I feel?
Well let me tell ya somethin’ dude, I feel the power of NASHAMANIA runnin’ wild BROTHER! I feel the energy from all the lil’ NASHAMANIACS fueling me to add plates to the bar. ONE MORE PLATE, ONE MORE REP, ONE MORE SET.
And when I and all the NASHamaniacs roll up into Blue Springs, MO DUDE. Your gonna have to ask yourself one thing….WHAT CHA GONNA DO? WHAT CHA GONNA DO - WHEN NASHAMANIA RUNS WILD ON YOUUUUUU.
Let me finish what I’ve got to say.
I’ll be flying in on the best JET, Staying at the biggest BEST hotel…on the best side of town on the biggest hill. Eating at the BEST restaurants. I’ll be driving the best car, wearing the best clothes. Using the best chalk, best belt – WOOOOOO! Because I’m the man. And it’s like I always say, “To BE…the man, you have to BEAT the man. Learn to love it, I’m the best thing going today. I’m the man, I’m the champ, WOOOO, I’m custom made.
Now that’s the bottom line cause TROY NASH said so.
-
What's up Troy? I finally got added to the board.
I went to the meet Sat. to see how I stand with my numbers. I gotta tell ya, I'm glad I'll be in the 198 or 220 class. It was good to talk to you. Good luck in the next meet bro.
-
I hope to see you at the UPA Bench MEET in January at the same location. I may be one of the judges.
-
How do I feel?.....
IT DOESN’T MATTER HOW I FEEL! It doesn’t matter that my knee hurts. It doesn’t matter that my hip hurts. It doesn’t matter that my back cramps. IT DOESN’T MATTER BECAUSE THE GAMES…NOT…OVER. The only thing that’s over is phase one of a three part series called, “HOW TO KICK THEIR CANDY ASS”.
What the MILLIONS, and I say MILLIONS of Nashamaniacs saw on Saturday was merely an introduction of the CANDY ASS whoopin’ to come.
Phase II will be displayed on November 3RD in BLUE SPRINGS, MO at WPA WORLDS. Be it RAW, be it limited gear, What the blue hell – it could be UNLIMITED. What cha think about that? We might just open an UNLIMITED SMACKDOWN in Blue Springs, MO at SUMMIT II FITNESS.
How do I feel?
Well let me tell ya somethin’ dude, I feel the power of NASHAMANIA runnin’ wild BROTHER! I feel the energy from all the lil’ NASHAMANIACS fueling me to add plates to the bar. ONE MORE PLATE, ONE MORE REP, ONE MORE SET.
And when I and all the NASHamaniacs roll up into Blue Springs, MO DUDE. Your gonna have to ask yourself one thing….WHAT CHA GONNA DO? WHAT CHA GONNA DO - WHEN NASHAMANIA RUNS WILD ON YOUUUUUU.
Let me finish what I’ve got to say.
I’ll be flying in on the best JET, Staying at the biggest BEST hotel…on the best side of town on the biggest hill. Eating at the BEST restaurants. I’ll be driving the best car, wearing the best clothes. Using the best chalk, best belt – WOOOOOO! Because I’m the man. And it’s like I always say, “To BE…the man, you have to BEAT the man. Learn to love it, I’m the best thing going today. I’m the man, I’m the champ, WOOOO, I’m custom made.
Now that’s the bottom line cause TROY NASH said so.
haha, I fucking love it. ;D ;D
-
Tuesday
Rotator Therapy: a lot
BENCH
4x20x135
3x20x185
3x20x225
3x20x135
Triceps pushdowns
4x20
Dumbbell side raise / dumbbell rear raise
4x20x20 each way
Barbbell upright row
4x20xbar
Relaxing day.
_________________
-
are you from Missouri or is that just where your meet is?
-
That's just where the MEET is.
-
Rotator therapy: maintenance
LPD wide neutral grip
10x10-20
V handle LPD
10x10-20
Dumbbell curls
8x10x35's
Hammer curls
8x10x35's
Barbell curls
3x20xbar
reserved Plane tickets and car rental for WPA Worlds in Blue Springs, MO at Summit II fitness today. Will make room reservations next week.
We plan on reserving the whole top floor. So Ladies, only the bombshells, from 18-40 COME ON DOWN and party with the CHAMPS. Room to room and a zoom-to zoom - zoom, WOOOOOOO! WE'RE GONNA PARTY....ALLLLLLL......N IGHT LONG, HORSEMEN STYLE....Wooooooo!
-
Rotator therapy: maintenance
deads
2x3x245
2x3x335
2x3x425
lat pulldowns
4x10
dumbbell curls
3x10
_________________
-
Rotator therapy: a lot
BENCH
3x20xbar
3x20x135
2x5x185
3x5x225
3x275
3x275
3x315
1x335
5x1x355 paused
Still a little sore from the MEET....feels goooood.
-
Rotator therapy: maintenance
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
3x275
3x315
3x335
3x355
1x405
2x10x315
10x225
Ran out of time. My Son just joined the Cub Scouts and his first Den meeting was tonight.
-
Rotator therapy: maintenance
Wide grip LPD
4x12
Wide grip LPD
4x6
V handle LPD
4x12
V handle LPD
4x6
Barbell curls
5x10
Dumbbell shrugs
5x10
-
SQUATS first squat session since the MEET on 9/22
5x3x225
5x3x315
For the last couple of weeks my hip and knee have hurt. This had me worried, but the longer I squatted last night the better everything felt. The knee and hip feel better today than they have in weeks.
_________________
-
BENCH
Rotator therapy: maintenance amount
3x20xbar
3x20x135
3x10x185
3x10x225
3x275
3x315
1x315
1x365
1x385
3x2x365
5x365 tried a wider grip, moved hand width 1 finger out on both hands
3x2x365 kept wider grip
I've been using a closer grip in an effort to protect my right shoulder. Tonight I went wider on a whim and it payed off.
-
Squat
worked up to a single with 685
deadlift
worked up to single with 675
-
WPA WORLDS are November 3RD in Blue Springs, MO 64015 at :
Summit II Fitness
1650 NW Woods Chapel Road
Come by and say HI! as I attempt to Total A TON PLUS SOME @275 RAW
-
BENCH
Rotator therapy: maintenance
Bench - raw w/wrist wraps
3x20xbar
2x10x185
2x10x225
3x275
3x315
1x365
1x405
4x2x385
3x1x385
3x1x405
10x315
-
APA-WPA WORLDS REPORT:
The first comment I want to make is this: I MET ALOT OF GREAT PEOPLE IN MO!
My day
Got to the VENUE around 8AM. I helped a few lifters find their rack heights and tried to help those who never used a MONOLIFT understand how to setup under one. During warmups I helped load, spot and run the monolift. My warmups for the SQUAT felt GREAT. My hip felt good and my knee didn't hurt. Helping others in the warmup room is what I do and it took nothing away from me. I felt great.
Squats - RAW
opener 700lbs - smoked it, deep and strong - blew it up.
2ND 750 - 2 reds - called on depth? the crowd gasp'd -
3RD 825 - this is what I came here to do.....got 3/4 of the way up and could not thrust the hips forward to finish it. Missed it.
BENCH - RAW
385 - EASY
405 - EASY
435 - HEAVY! BUT GOT IT! 5LBS PR!
DEAD - RAW
675 - UP AND GOOD
710 - 5LBS PR! FELT GOOD!
725 - FLEW UP SO EASY, INCHES FROM LOCKOUT BLEW LEFT BICEPS TENDON...will call doc Monday and schedule appointment.
NASHAMANIA is not dead...
I'll be back....
-
Wow dude, good job. 8)
Sorry to hear about the arm, I hope you recover well.
:)
-
Very sorry to hear about your injury Nash.
Very impressive lifting, and congrats on the PB.
-
Sorry to hear that nash. I'm working through a tendon tear too. Hope all goes well.
Good lifts.
-
Have a 10AM appointment with the surgeon. He is the same one who repaired the right biceps tendon back in July '05 and removed a bone spur in my left shoulder in May '06. I think after this one he needs to add me to his Christmas card list.
-
NASH you are one bad motha! Good showing, sorry bout the arm though. Its crazy how many people blow a bicep on deads. How does it happen?
-
it tends to happen on biceps that the hand is rotated open. this places immense stress on the lower biceps tendon on the inside of the elbow. any small bend in the elbow places more stress on this tendon. POP GOES THE TENDON.
The short answer is poor technique. one should keep their arms STRAIGHT - NO BEND IN THE ARMS WHATSOEVER.
This is the only thing I could think of for why my tendon blew. no video.
-
Makes sense. If you are "bending your arm" with 600+ hanging in your hands, you are a BEAST. ;D
Of course most people around here can curl that much for sets of 10. ;)
-
it tends to happen on biceps that the hand is rotated open. this places immense stress on the lower biceps tendon on the inside of the elbow. any small bend in the elbow places more stress on this tendon. POP GOES THE TENDON.
The short answer is poor technique. one should keep their arms STRAIGHT - NO BEND IN THE ARMS WHATSOEVER.
You're correct.
i know 3 guys who have torn their bicep doing deadlifts with an over/under grip.
one guy tore his right off the floor because yanked the bar with his arms to help get it going, bad idea.
this is why i deadlift double overhand now, it's much more difficult but your grip will catch up in time.
Good luck with your recovery.
8)
-
damn, its been a while since I've read your thread. your lifts are just plain amazing, I'm trying my best to get my squat to 500, I cant even imagine what 825 would feel like on my shoulders. hell I doubt I could even unrack that shit. good luck on your recovery, hope it doesnt put you too far back.
-
thank you everyone. it is time for me to walk off into the sunset. only to return at a later date like a theif in the night.
like GENERAL MACARTHUR said - "I SHALL RETURN".