NZ Anaesthetics.....

[IronHyde]

That is awesome news bro! Good work.

[steak]

...the reward you get for sensible rehab...well done Nate :nod:

[nate225]

Cheers guys!

[nate225]

26 May 2010 - Low Volume week (still sick!)

Leg Rehab:

Full ROM Leg Extn (eccent focus) - 10x50/10x100, 10x100, 10x100

High Box Giant Camber Squat (eccent focus) / Full ROM Sissy Squats - 10x60/10, 10x100/10, 10x100/10

DB Shldr Press paused) - 10x20, 10x30, 8x40, 10x35

Flyes - 15x15, 15x20, 12x20

DB Curls - 8x20, 8x25, 8x25

Leg felt great - amazing what a good scan result can do psychologically!!!

[nate225]

Weds 28 May 2010 - Low Vol

Ab triset x 2

Rev LPD - 8x120, 8x180, 8x225, 8x225, 8x225

Cable Rows - 8x150, 8x240, 8x300

Leg Press (deep, eccentric focus) - 12x80, 12x160, 12x200*

Skullcrusher/CG Ezy Bench - 8x30/8x30, 8x50/8x50, 8x50/8x50

* First deep full ROM leg movements since quad tendon tear, no problem, felt great!

Sat 29 May 2010 - Storm & starting to flood, so implements in the shed! Joined by big Darc & Aaron Vaisigano (5 weeks out from BBing comp and training Strongman!!! :shock: ).

WFH Swings - 28lb x 10p/s, 56lb x 10p/s

Axle cleans - 10x60

Herc holds - 108kg p/s x 2 sets (approx 60 secs easy)

Stone Loads (to 1.5m) - 3x75, 1x120atlas, 1x120atlas*

*first full loads since tear - 2 load easy, promising.

[steak]

WFH swings...You got a high stud shed

presume you held onto them....

You sound pretty positive about the quad man...choice! 8)

[nate225]

WFH swings - not throws! Lucky I'm a dwarf!!

Wet slippery Atlas Stone, cold tacky, and first try since torn quad tendon....... went as good as could be expected!!

[steak]

You make it look easy mate :grin: Im training at Dales tomorrow..last time I saw him he was telling me how he lapped 120 stone and sat back and let it roll over his face :twisted: He was laughing about it Srunched him a bit and he bled on the stone for Nick who was next

[nate225]

31 May 2010 - late training session at Aspyre

Cable crunch x 3

T-Bar rows - 8x40, 8x60, 8x80, 8x100, 8x120, 5x140

Chins - 10, 6x20, 3x30!, 10

Ghetto GHR - 6, 8, 8

Hammer Curls - 8x18, 8x24, 8x24, 8x24

T-Bars were heavy! Haven't done these in years!

Next week I start my programme towards NZSM (and possibly one earlier show), rehab will still feature to a lesser degree early on but its time for some new PRs!

[Mike Zero]

Can you do Ghetto GHRs unassisted, Nate?

[nate225]

Can you do Ghetto GHRs unassisted, Nate?

First set (6 reps) I had a young guy about 80kg trying to hold my legs down! Was a bit rough hence only 6 reps!

2nd two sets done from a LPD machine - also not ideal!

I have also done with a power belt holding my legs down!

[Mike Zero]

Can you do Ghetto GHRs unassisted, Nate?

First set (6 reps) I had a young guy about 80kg trying to hold my legs down! Was a bit rough hence only 6 reps!

2nd two sets done from a LPD machine - also not ideal!

I have also done with a power belt holding my legs down!

Yeah, when I used to do them I found them very uncomfortable on my knees, if they were grinding away at the floor/LPD, to solve this I put a free bench across the seat of the LPD which allows your knees to hang over the edge (as the bench is narrow enough) and not grind away throughout the movement. I don't know if this helps you.

What I meant by the question though was are ou good enough at them to do them without a broomstick/using your hands for assistance at the bottom?

[IronHyde]

Mike Zero:

When i have done these with Nate it's generally arms crossed over chest, lock the back so your straight and lean forward hinging at the knees a bit beyond when the body breaks then engage the hammies to get back up. I remember the first time he got me to do these! Hurting for days afterwards haha.

[nate225]

Mike - as Ironhyde states above, but I also do another more explosive variation where I 'press up' out of the bottom of a full movement. GHR machine FTW tho!!

[nate225]

2 June 2010

1 arm KB Swings - 10p/s x16, 10p/s x32

Hang cleans - 5x50, 5x60, 5x80 (rough!)

Push Press - 5x60, 5x80, 3x90 (hitting rack, moved to Oly area), 5x90 - not bad but still a little gunshy to really jump & duck under bar!

Hang Snatch - 5x50, 5x60, 5x60

Parallel DB Shldr Press - 5x20, 9x40

Dips - 8, 5x40, 5x60

Rolling KBs - 10x24, 10x24

Awesome session for tail end of rehab programme, now into some heavy stuff & to sort techniques out.

Oly stuff was very new to me tonight, first to admit my technique was awful! Any tips from Jono, Danny etc welcomed!

Here's the vid:

[steak]

niiice! cool track too.

Looking large and in charge there termiNATEr :grin: plenty more to come from your camp I can see :clap:

[nate225]

niiice! cool track too.

Looking large and in charge there termiNATEr :grin: plenty more to come from your camp I can see :clap:

Yeah having fun again! Will video an implement session on the weekend - hopefully got big Sam, Nick, Darc etc over.

Still need some feedback from the Oly lads! :pray:

[IronHyde]

Hey Nate, what is the benefit of doing DB shoulder press Parallel compared to horozontal? Is it just more beneficial for people that log lift because it's building the muscles in a way that would help with stability when it comes to the log?

[nate225]

Hey Nate, what is the benefit of doing DB shoulder press Parallel compared to horozontal? Is it just more beneficial for people that log lift because it's building the muscles in a way that would help with stability when it comes to the log?

I alternate between these and normal DB Shldr press, but you're right, the intention is the specificity to the log press.

[nate225]

Fri 4 June 2010

AB triset x 3

LPD - 8x150, 8x225, 8x225, 8x225

Fatman rows - 15, 15, 12

Calf raise - 20x120, 20x200, 20x280, 20x280, 20x280

Leg Rehab extn (eccentric focus) - 20x80, 20x80, top 30 degrees - 35x50, 35x50

Sissy squat deep - 10, 20, 20

Extl rotators (cable) - 8x18, 8x24, 8x24

Sat 5 June 2010 (Implements with Nick & Sam)

WFH swings - 10x28lbs

WFH - 1x28, 1x28, 1x28, 1x28, 1x56, 1x56, 1x56, 1x56, 1x56*

Atlas Stones (to 1.2m) - 1x100/1x125, 1x100/1x125, lapped 146 but no load.**

Log Press - 2x72.5, 2x72.5, 2x72.5

* need to work on triple extn rather than doing a swing throw

** more hip/leg strength needed, squatting again next week so should be back soon!

[nate225]

Back to the front again!

Rehab done - work begins!

Mon 7 June 2010

Ab trisets x 3 sets

GHR - 15, 12, 10

Leg Curls - 8x80, 8x100, 8x100

High Box Squats - 8x60, 8x100, 8x140, 8x140, 8x140*

Leg Extn (eccent focus) - 20x50, 20x50, 20x50

Hammer curls - 10x12.5, 10x20, 10x25, 8x25

Bar curls - 8x40, 8x60, 15x40

* first squats awesome! Explosive so up to 180 next week.

Weds 9 June 2010

Rotator trisets x 2

Strict Military press (standing) - 8x40, 8x60, 8x70, 8x70

Lat raise - 10x15, 10x20, 10x20, 10x20

DB press - 8x30, 8x50, 4x62, 15x45

Inc flyes - 8x15, 10x20, 10x20

Skullcrushers - 8x30, 8x50, 5x70 PR

TPD - 15x96, 12x96, 33x60

First PR in a while! Looking forward to more! :nod:

[steak]

good news on thyne squats. :nod:

PR :clap:

will be an interesting log to follow as you get back into the trenches 8)

[tinytraps]

good news on thyne squats. :nod:

PR :clap:

will be an interesting log to follow as you get back into the trenches 8)

Agreed :nod: Will be an interesting battle in the 105s this at nzsm for sure!

[nate225]

good news on thyne squats. :nod:

PR :clap:

will be an interesting log to follow as you get back into the trenches 8)

Agreed :nod: Will be an interesting battle in the 105s this at nzsm for sure!

That it will!

Top three (in no particular order) will be (IMHO): Myself, Dale, Justin. That is if no one else pops up out of the wood work! :grin:

[Big john]

awsome stuff on the PR nate :clap: will be an awsome battle at nzsm for sure :nod: