NZ Anaesthetics.....

[steak]

Bass jammer - do tell bro?

[nate225]

Bass jammer - do tell bro?

One of the rugby boys toys (looks like it'd be useful - seems to be pretty similar to the motion a lifter in the lineout uses).

Its a Hammer Strength machine used for explosive pressing (using legs, chest, shoulders, tris) although I was just strict pressing last night.

[steak]

a strongman using machines! Nate! seriously...Im shocked

youve changed ever since you wrecked the Eka stone :pfft:

[nate225]

a strongman using machines! Nate! seriously...Im shocked

youve changed ever since you wrecked the Eka stone :pfft:

LOL - in my deload weeks I try not to do any of the 3 PLing lifts or any of my staple movements. Definately no 'bar on back' stuff or DL/ BO Rows etc.

All about freshening up - a luxury Sheiko rarely allows you comrade! :grin:

I could send you my programme sometime if my take on this interests you.

[steak]

ohhh...very nice if you to offer Nate but for now I shall be the robot...well to a degree anyway. Im toying with this cycle as its raw and equipped so Im using the equipped phases to learn the gear a bit more and for some more raw auto-regulartory work when I feel good. It, so far, has been good and the lesser volume in the prog is allowing the niggles to be managed/rehabed.

May take you up on ya offer at a later date though 8)

[Big john]

cool ass contraption! them boys always get the fancy stuff

[nate225]

ohhh...very nice if you to offer Nate but for now I shall be the robot...well to a degree anyway. Im toying with this cycle as its raw and equipped so Im using the equipped phases to learn the gear a bit more and for some more raw auto-regulartory work when I feel good. It, so far, has been good and the lesser volume in the prog is allowing the niggles to be managed/rehabed.

May take you up on ya offer at a later date though 8)

LOL - I wasn't suggesting you incorporate it in with the Sheiko bro! For that magic to work you have to be a good robot & stick to the plan.

Matt seems like he's got the handle on the auto-regulatory stuff - would talk to him if you haven't already.

The offers there if you want to view the method to my madness! :grin:

[nate225]

Been a little remiss in posting as Low Volume / Deload weeks are pretty demotivating for me, although a necessary evil!

Weds 7 July LOW VOL

Leg Press - 10x80, 10x160, 8x240, 8x320, 8x320, 8x320

Leg Curls - 10x80, 8x120, 8x100, 8x100

Calf Raise (on leg press) - 15x200, 30x200, 30x200, 30x200

Hammer Curl - 10x15, 8x20, 8x25, 8x20

EZ Curls - 8x50, 8x50

Fri 9 July LOW VOL

Abs - 3 sets / 3 exercises

LPD - 8x180, 8x225, 8x225, 8x225

Cable Rows - 8x180, 8x240, 8x240

Powerjerk (tech work) - 5x20, 5x20, 5x20

Back to the real work!!!! MINI COMP time!

Sat 10 July 2010

WFH - 4p/s x 28lb, 4 throws @ 56lb

Farmers walk - 100p/s x 50m - great start, a bit slow in turn, footspeed better

Log Press - 2x72.5, 1x92.5, 1x102.5, 1x110 - not bad, left here but as strong as I was at NZSM 09 already.

Herc Hold - 118p/s x 1.08 - was happy with this. Had hoped to go over NZ Record of 1.13 but the set up was average and I couldn't drop (without risking injury) so had to place down early. Also had some weights hanging by chains!! With a better set up next time I intend going at least 1.15

Stones - 1x100, 1x100/1x125/lapped 146, lapped 146. Stones okay, still lacking glute strength & could drive 146 out. Had a few Tacky issues, new Elite Tacky (training blend) seems super sticky but obviously designed for warm wheather - it balled up and wouldn't stick to skin!! I had to use old tacky which was as effective as using honey! :pfft:

Great session considering early stage of year. Bodes well!

[steak]

:nod: the termiNATEr is strong like tractor! :grin:

Good work on the 110 log and herc holds...close to the time too :clap: you should stick some more vid up mate..they are great to watch and us robots find a bit of inspiration in em

[nate225]

:nod: the termiNATEr is strong like tractor! :grin:

Good work on the 110 log and herc holds...close to the time too :clap: you should stick some more vid up mate..they are great to watch and us robots find a bit of inspiration in em

I'm liking the TermiNATEr tag! Might adopt in it the journal for the start of the strength phase.

Herc Hold had an easy 1.15 there yesterday - problem was if I had dropped them the set up would've meant it would've likely fell though my knees! I like my ACL's!! A better set up next time for sure!

Log I cut short - seemed I would've been good for the 117.5 I did last year, but as you know the standard is higher now. A little strength work & I should go 125+ at NZSM.

Have limited footage from yesterday - will post something.

Cheers bro.

[nate225]

Just a few clips from training. Nothing too exciting!

[steak]

Mean log overhead bro 8) and that last stone ...146?...skills. Wont be long and you'll be slinging that up on one shoulder and casually wandering over to the drums :grin:

[nate225]

12 July 2010 - Trained at Aspyre

Ab Trisets - 2 sets

2" Deficit DL - 6x100, 5x140, 5x180, 5x220*PR

High Box Squat (18") - 6x100, 6x140, 5x180, 5x220, 5x220**

Leg Press / Leg Curls - 30x200/10x110, 20x200/8x110

Bar Curls - 8x40, 8x60, 4x80***PR, 10x60

Cable Curls - 25x100!!

*Very easy PR on deficits, was good for 240x5 in my eyes which is my best from the floor but snapped wrist strap on last rep on 220!! All class dropping 220 from lockout! :grin:

**High boxes very easy! Happy with these.

***Rough as guts! But dominating 60's with ease now.

Good to see a big guy down at Aspyre playing with 140 on the log! Any guesses! LOL

[steak]

Looking strong bro...whens your next SM comp?

[nate225]

Looking strong bro...whens your next SM comp?

Still a way to go training wise. Definately NZSM in November, possibly one other prior to that?

[nate225]

14 July 2010 - NETFITT Akld

Rotator trisets x 3

Push Press - 8x40, 6x60, 5x80, 3x100, 3x100

Lat Raise - 10x16, 10x16, 10x16

CG Bench - 8x60, 5x100, 5x140, 5x140

Dips - 8, 8x40, 6x60, 8x40

TPD - 10x48, 10x48, 10x48, 10x48 (light but explosive)

Box jumps / seated box jumps.

Massive gym - I'd be there if I lived in central Akld. Good to catch up with Nickoli, Harley, Matt and big Danny.

16 July 2010 - STARR Napier

Hang Snatch - 5x40, 3x60, 3x60, 3x60

Powercleans - 3x60, 5x80, 5x90, 5x90

Chins - 8, 8x20, 5x30, 10

BO Rows - 5x90, 5x150, 5x180, 5x180

Dizenzo Rows - 10x40, 10x50, 8x50

Side bends - 10ps x 60, 10x60

Decline sit ups - 3x20!, 5x10, 10, 10

Good to tain at Starr again - definately worth a visit if you're in Napier. Darc is doing some good stuff there - looks to be developing a SM / functional area outside!

Good progress this week despite training in 3 different gyms, none of them being my gym! Oly sets a bit more planned now & technique much better - I would've even gone as far as to say explosive if I hadn't seen Danny train & Stas on TV last night! Narrow benches solid with two sets at 140, also two sets of push press at 100 solid. Progress.

[startinfromscratch]

Massive gym - I'd be there if I lived in central Akld.

i thought youd like it... so when are the gillies boys defecting?

[nate225]

Massive gym - I'd be there if I lived in central Akld.

i thought youd like it... so when are the gillies boys defecting?

You may have one new member soon! :grin:

[nate225]

Sat 17 July 2010

WFH Swings - 10p/s x 28lb

WFH - 2p/s x 28lb, 5 x 56lb

Log - 5x72.5, 1x82.5, 1x90, 1x90, 1x90, 1x90, 1x90 - very explosive

Stones - 80/90/120 onto barrels

Atlas Stones - missed 146 a few times! 100 up high.

Tyre flips - 4x250 - tore bicep???!!! F*CK!!!:grind:

Subsequent ultrasound shows no tendon tear or damage to bicep. Couldn't get a clear view of tendon insertion though. Either way freaking sore! More rehab!

Monday 19 July 2010

Swissball Crunches - 3 sets

Plate press situp - 3 sets heavy/low reps

SSQ High Box - 8x60, 8x100, 5x140, 5x180, 3x220PR, 3x230PR

GMs (giant cambered bar) - 8x100, 8x100, 10x100

Calf raise (Hack Squat) - 20x40, 20x80, 20x80, 20x80

Rapt with SSQ effort - was unsure how arm would handle set up but got by!

Weds 21 July 2010

DB Shoulder press - 8x15, 8x25, 6x40, 5x50 =PR

Strict Military Press - 8x60, 8x60, 7x60

Inc Close Grip w/ chains (24kg chain weight, very little deload) - 6x84, 8x104, 8x104

Plate Pinches to failure (Individual fingers) - 1 set using 2x2.5 & 2x1.25

Hex DB holds - 1 set to failure p/s

Bicep a little dodgy - had to get weights passed up.

[Big john]

dam that sucks nate, hope it anit serious!

[nate225]

dam that sucks nate, hope it anit serious!

Unsure, pretty damn sore. Won't be training back or biceps this week I don't think & implements will be limited. Physio again! :grin:

[nate225]

Friday 23 July 2010

Rehab hammer curls - 8x5, 8x10, 8x10

D.O. Deads (with straps) - 8x60, 8x100, 5x140, 3x180, 1x220, 3x240 =PR

Calf raise - 15x120, 15x160, 15x280, 15x280, 15x280 (v. light but explosive reps)

Rapt at Deads as was crook in bed til midday, went to work, crawled into gym coughing up a lung. Bicep injury okay with straps overhand?? Left back at that.

Note: Paid the price 2 hours later when shivering in bed again, coughing my guts out, with a massive headache! :grin:

[nate225]

Cable Crunch - 10x100, 8x130, 8x130

DB Side Bends - 10p/s x 62, 10x62

Zerchers - 8x60, 6x100, 3x140, 3x180 =PR

Low Box Sq w/ Green heavy bands - 8x60, 8x100, 6x140, 5x180 (+40kg band tension).

GHR - 8, 8, 8

Rehab Hammer Curls - 10x5, 10x10, 10x10

Calf raise (1-legged) - 12p/s x 120, 12x160, 12x160

(2-legged) - 45x160

Awesome result on Zerchers, equalling previous PR, great as glute/ham strength back!!!

Low box sq were good, measured the band tension at lockout at 40kg which made me wanna fold!!

[nate225]

It's been just over a month since I last posted here so I thought an explantion was in order!

After a successful 14 week rehab on the knee tendon things were really cranking, until I managed to tear the supinator and partially tear the bicep (belly around distal end as well as minor damage at proximal tendon) doing tyre flips in the wet.

Learning point - heavy tyre flips are high risk, consider whether the risk vs reward is there if not a competition event. Use tyres with good tread to grip & don't bother if wet.

Along with the arm damage I had already had some facet joint issues with pain in lower traps region, which was being referred from the neck. Compounded by the arm injury this really played up, so much so I went from benching 140x5 (at the end of a pressing workout) to 100x5 (at the start) one week later! The following week I only managed 100x2! :crying: The left arm wasn't firing at all!! (Similar to Tonka's dilema).

Anyway a month or so later the bicep area is better although still some pain in the supinator in some positions. The neck is a lot better but still a bit of refered pain & pins and needles in fingers occasionally. However I did my first hammer curls last night with a controlled 3 sets at 20kg with no pain or dramas (and feeling fine today!!).

Not all bad news though, have done some good things over the last month - first squats last night with an easy set of 8 at 200. The SSQ 200x3 to medium box at Powerhouse went well & the misloaded 195 stiff leg Deads. Other DL's (straps / double overhand) & Leg Presses good as well.

So where to from here?!

Back into some decent training again - dropping back to 2 days in the gym & 2 days implements. As well as adding some cardio in.

In other updates -

Big Sam is playing League for Phoenix, debuted on Saturday scoring a try. Other highlights were a 35 metre break & the guy he fended and just about launched into space! He's looking a lot better for it (two league trainings & game, cardio most other days) and is down from 204 to 190kg. He's looking to be 180 for NZSM in November.

Nate

[rose]

Learning point - heavy tyre flips are high risk

Agreed! I experienced similar following a heavy tyre session and decided they weren't worth the risk. Fortunately it didn't affect my training as much as yours appears to have, I could still do everything as normal, including gay hammer curls etc :shifty:

Good to see you're back on the wagon :salute: