Author Topic: NASH (Read 57692 times)

nasht5 · « **Reply #50 on:** March 28, 2015, 11:11:06 AM »

First time we did them I totally felt it in my triceps. Then did more searching and found two video's by JM and found out I did not do them according to his standards. I made the adjustments thus performed the lift to his standards for the last several sessions and have felt nothing in the triceps only PAIN on the tip of my right elbow.

In one of his vid's he does mention some of the Westside guys didn't perform the lift precisely as he demonstrated but they still made significant gains. Next week I'll go back and do them the first way I did them and see how that goes. I did more of an elbow tuck and let the elbows drop down more. Bar to my chin/throat area. Still bent the wrist. Which means I did rotate the shoulders and engage the front delts but it still put more emphases on the triceps to lockout.

nasht5 · « **Reply #51 on:** March 31, 2015, 01:41:19 AM »

We benched last night, we both sucked. Both of us do better with reps than singles.

nasht5 · « **Reply #52 on:** March 31, 2015, 05:39:00 PM »

Squat did 3x585

Montague · « **Reply #53 on:** March 31, 2015, 06:12:56 PM »

When is the next meet?

nasht5 · « **Reply #54 on:** April 01, 2015, 02:41:06 AM »

The plan was April 18th in Kentucky... but Shannon had a bad bench session and is thinking about not competing. Told her we would make a decision based on next week's bench session. If she doesn't hit 350 or more she won't wanna compete.

Montague · « **Reply #55 on:** April 02, 2015, 02:33:33 AM »

Quote from: nasht5 on April 01, 2015, 02:41:06 AM

The plan was April 18th in Kentucky... but Shannon had a bad bench session and is thinking about not competing. Told her we would make a decision based on next week's bench session. If she doesn't hit 350 or more she won't wanna compete.

I wish you both the best of luck!

nasht5 · « **Reply #56 on:** April 07, 2015, 05:40:16 PM »

Welp, I gotta make hotel reservations for the meet. Shannon benched an easy 350 lbs today.

Shannon
3x10x95
3x10x135
8x165
8x185
6x185
5x205
3x225
3x255
2x275
2x300
1x320
1x350
All time American record in the 181's is 335 (Shannon holds that) All time world record is currently 347.

Nash
5x275
3x315
2x365
2x405
1x425

Montague · « **Reply #57 on:** April 07, 2015, 05:41:49 PM »

Quote from: nasht5 on April 07, 2015, 05:40:16 PM

Welp, I gotta make hotel reservations for the meet. Shannon benched an easy 350 lbs today.

NICE!!!!!

nasht5 · « **Reply #58 on:** April 18, 2015, 06:19:22 PM »

Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.

Montague · « **Reply #59 on:** April 18, 2015, 07:05:28 PM »

Quote from: nasht5 on April 18, 2015, 06:19:22 PM

Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.

Sorry about your knee.

Please deliver my congratulations to Shannon!!

chaos · « **Reply #60 on:** April 19, 2015, 07:50:52 AM »

Quote from: nasht5 on April 18, 2015, 06:19:22 PM

Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.

Congrats to her!

nasht5 · « **Reply #61 on:** April 20, 2015, 05:21:07 PM »

Set up chains so they deload 2-3inches off chest but are 100lbs the last 2-3inches of lockout. Had an awesome chest day today.

BENCH - sets x reps
Bar + 100lbs chains 2x5
95 + chains 2x5
135 + chains 2x5
185 + chains 2x5
225 + chains 2x5
275 + chains 2x5

Really felt this in my chest and tri's. BB bench doesn't stimulate my chest but adding the chains gave me a great chest pump. Also the chains really worked my triceps better than anything I've done in recent years.

Close grip Bench
6x185
6x225
6x275
Killed triceps on this

Hammer Machine press
8x225
8x315
2x5x405
Toasted chest on this

nasht5 · « **Reply #62 on:** April 21, 2015, 05:16:00 PM »

Shannon

BENCH with 100lbs chain
Bar + chains 2x5
95+chains 2x5
135+chains 2x5
165+chains 2x5
195+chains 2x5
225+chains 2x5
255+chains 5,4

CLOSE GRIP
165 2x3
195 2x3
225 2x3

Hammer Machine Press
2x3x225
2x3x275

Glutes

nasht5 · « **Reply #63 on:** April 24, 2015, 12:30:10 PM »

Rotator therapy
2x20x2.5

Hammer machine LPD
6x10

Seated cable row
6x10

Hammer machine overhead press
5x10

Reverse peck deck
5x10

3 way DB raise
3x10

Super set - 10x10
Biceps machine curl
Overhead rope ext

Super set 10x10
Alt DB curls
Triceps push downs

nasht5 · « **Reply #64 on:** May 04, 2015, 04:53:33 PM »

DB FLAT PRESS
2x15x50
2x12x70
10x90
2x10x120
9x120

HAMMER MACHINE INCLINE weight per side
10x45
2x10x90
2x10x70
10x45

PECK DECK
4x10x150

Glutes

nasht5 · « **Reply #65 on:** May 11, 2015, 06:00:48 PM »

Bench with about 100lbs of chain at lockout.
Nash & Shannon
2x5xbar + chains
2x5x135+ chains
2x5x185 + chains
2x5x225 + chains
2x5x255 + chains - shannon did 1x5 then dropped back down and did 4x225+chains
2x5x275 + chains - I continued
1x4x315+ chains - I was fried. took a break and moved on to the next movement.

Hammer machine flat press
5x8x225

Abs & Glutes

nasht5 · « **Reply #66 on:** May 12, 2015, 08:16:45 AM »

nasht5 · « **Reply #67 on:** May 13, 2015, 10:00:04 AM »

NASH

SQUATS
3x10x145
5x10x235
2x10x325

FREE MOTION SQUAT MACHINE
Narrow stance, foot placement so knees drift over toes to engage more quadriceps.
1x30x30
1x20x60
1x15x100
1x10x140

Have not squatted since Meet on April 18th of this year. Tweaked my left knee on my opener with 725lbs. Got the lift and passed on my next 2 attempts. Decided to pullout and focus on helping Shannon prepare for her ALL TIME WORLD RECORD BENCH.
Knee felt better the more sets I did.

SHANNON

Wide chinups
22 in a row x bodyweight
42 total with 10lbs plate on weight belt.

Underhand chinups
total of 22

Neutral chinups
total of 21

Wide lat pulldown
3x10

Close grip Lat pulldown
3x10

glutes and abs

nasht5 · « **Reply #68 on:** May 14, 2015, 05:40:22 PM »

NASH

DEADLIFTS
Bunch of sets with 135 sumo & conventional trying to stretch and warmup.
3x5x185
3x5x225
1x5x275
2x5x315
2x5x405
2x5x495
5x585

5" Block pulls
2x5x225
2x5x315
2x5x405
2x3x495
2x3x585

Felt good once I got warmed up.

nasht5 · « **Reply #69 on:** May 15, 2015, 05:40:49 PM »

rotator therapy
3x20x2.5

HAMMER MACHINE OVERHEAD PRESS
4x10

DIPS
42

HAMMER MACHINE OVERHEAD PRESS
6X10

DB LAT. RAISE Front & Side
4X10 each way

REVERSE PECK DECK
4X10

**GIANT SUPER SET**
Overhead cable Triceps ext. 5x10
Hammer Machine curl 10x10
Triceps cable pushdowns 5x10

Abs & glutes

nasht5 · « **Reply #70 on:** May 17, 2015, 03:19:27 AM »

Shannon did legs saturday; Free motion squat machine reps of 30-20-15-10 increased weight as reps decreased.

SQUATS; 2x10x95 2x10x135 2x10x185 2x10x225: This is the last set of 225

Leg extensions 4x15; this is the 2nd set

Lying leg curl 4 sets; this is the 1st set

nasht5 · « **Reply #71 on:** May 18, 2015, 11:14:40 AM »

Rotator Therapy
3x20x2.5

FLAT DB PRESS
Nash / Shannon
2x15x50 / 2x10x50
2x15x70 / 2x10x70
2x15x90 / 2x8x90
10x120 / 8x120
6x120 / 8x120
8x120 / 7x120

worked on punching the weight up, squeeze at top, slow negative down till I get a full stretch at the bottom.

taking synergy by Beverly international. I've taken it on and off for many many years. I LOVE THIS STUFF. one dose is 16 horse pill size tablets but I only take 8 and it still works f'n awesome. plus 400mg caffene before training. After the second set of 70's my chest & tri's were full blown pumped. I didn't rest long enough before attempting the 2nd set with the 120's.

HAMMER MACHINE INCLINE
5x8x185

worked on fast off the chest, squeeze at the top and a good controlled negative full stretch at the bottom.

PECK DECK
5X10X130

once again, trying to be bring the hands together with a fast movement, 1second squeeze then a controlled negative to a full stretch.

ABS & GLUTES (yes, I did abs and glutes too)

NaturalWonder83 · « **Reply #72 on:** June 12, 2015, 09:47:12 AM »

Synergy is great
Haven't taken in years