NZ Anaesthetics.....

[nate225]

Even a broken Nate can shove some tin round 8) Implement training would certainly be varied and interesting mate...how much gym time do you guys put in generally?

Training pans out like this:

Offseason 3 gym sessions a week, 1 implement session. Breakdown is basically Mon (ME Squat/DL, Leg assist, biceps), Weds (ME Chest/Shoulders, this alternates, chest assist, triceps*), Fri (Back assist, non pressing shoulders, tri's if not press Sat), Sat (Implements - general & varied, medium weights).

Pre-Comp 2 gym sessions a week, 2 implement sessions. Breakdown is Mon (ME Squat/DL, Leg assist, back assist), Weds (Implements - grip, pressing, Bicep), Fri (ME Chest/Shoulders, this alternates, chest assist, triceps, non pressing shoulders), Sat (Implements - Rocks, farmers, tyres, yokes, truck pull etc dependant on comp events).

Thats a very simplistic snapshot view, we vary a fair bit dependent on what implement focus is going to be. Also do rotaors/core work seperate & add rep method deads on Fri's sometime, plyos, deloads etc. Workloads vary across the year based on the comps we have coming up. If it really interests you I can email all our training info - there's no secrets there, just lots of hard work! :grin:

[steak]

I can see that :nod: Do you guys have "novice events" or like an all comers sort of thing...I would imagine it would be quite a hard sport to break into unless you were PL or pretty darn strong anyway?? Just getting to grips with some of the exercise techniques, new movements etc would take a bit of time?

[nate225]

I can see that :nod: Do you guys have "novice events" or like an all comers sort of thing...I would imagine it would be quite a hard sport to break into unless you were PL or pretty darn strong anyway?? Just getting to grips with some of the exercise techniques, new movements etc would take a bit of time?

Bro,

All events are for all comers! The NZL scene is pretty light really but even if you can't complete all events (pretty standard that half the field can't finish events even at Pro level) you're welcome.

The best starting point for Aklders is to do one of the AUT comps run by Justin Keogh, as the events tend to be a little lighter than Matt Rossiter's comps. The AUT crew also run training sessions & Justin is a good technical coach.

You're always welcome to have a train in HB anytime you're down this way, or come for a visit to HBSM in Easter! :grin:

[musclenz]

Pretty impressive for Strongmen :pfft:

Get them to try the Arnie Press next time to see how they go

[nate225]

Weds 24 March 2010

Abs trisets x 2

Overhead Medley (sandbag, monster DB, 2" Axle, Steel Log) - 1x35/1x40/1x60/1x75, 1x35/1x40/1x60/1x75, 1x35/1x40/1x80/1x95, 1x35/1x40/missed 100*

Herc Hold - 118per side 30secs, 45secs

Hammer Curls - 8x15, 8x20, 8x25, 6x30

21's - 21x40, 21x45

* still gun shy on push pressing with knee.

Had the Ultrasound scan, told me what I knew (chronic tendonitis / calcification in both knees) and what I suspected (25-30% tear of left quad tendon). Better get a plan of attack for this ASAP! :nod:

[nate225]

Have been training but not recording as busy as hell with negotiations at the mo. Missed two sessions with HBSM but had three days of moving implements so probably did more than usual!

Weds 7 April 2010

Situps/KB sidebends/KB press crunches - 3 sets

DB Shdr Press - 8x20, 8x30, 8x40, 5x50 (happy with these, DB touching delts)

Snatch grip DL - 5x100, 4x140

DL - 3x180, 3x220, 2x240 - very happy given no DL work lately

CGrip Bench 5x100, 3x140, 5x140

LatPD - 8x150, 8x225, 8x270, 8x225

Good little session. Will be moving into a 10 week rehab programme with no deep squatting to let the quad tendon heal. Will do some shallow stuff but no real benefit in going heavy so will do volume here with light weights.

Focus will be on DL (3 week rotation - Max Effort, Rep Method, Haevy Bar Rows - DELOAD - REPEAT), as well as shoulder strength (without loading quad tendon in push press). Lots of heavy DB press, steep inclines & tricep pressing.

Will go out to the masses for feedback when I get my programme drafted (Tonka, Big Mac, PMan etc keen for your input).

From here I will re-introduce squats / leg press but still keeping a greater emphasis on DL's than I have in the past. This seems to work well for U105 SM given the results Ryan (Oz) has had.

Nate

[rose]

Good song. Welcome back from the scrapyard sir.

[nate225]

Good song. Welcome back from the scrapyard sir.

Cheers Rose,

The quad's strong still (having pulled the 9.5 ton truck and lifted the medium Atlas Stones) but still sore around the tear on the patella (cramping feeling when sitting, but fine when extended).

Aiming for NZ's Strongest Man and a few records, as well as World U105 Champs whenever these fall next?

[steak]

got any footage of HBSM?

good to see training is coming back inline 8)

[nate225]

got any footage of HBSM?

good to see training is coming back inline 8)

Unsure - will ask Big Sam.

Have a disc of photos (photographer took over 800!) so will upload some ASAP.

[nate225]

Sat 10 April 2010

Training with Nickoli...

WFH Swings - 15x28lb, 15x56lb

Axle press (strict no leg drive) - 10x40, 10x60, 8x80

Atlas Stone row to lap - 1x100, 1x125, 1x146, 1x146, missed 155, 1x155

WFH - 4 throws @ 56lb*

* Tried Dale's technique, a little odd but I think he's onto something here. You'll never see this technique used by HW world champ or at Highland Games Worlds, but in reality the guys there are giants @ 6'2" - 6'8". Maybe for us shorter guys the technique could work.

[nate225]

Keen for any feedback on my proposed Rehab cycle, details & spreadsheet here:

http://www.powerhousegym.co.nz/gymforum ... 1#pid31912

Anyone?

[steak]

hows the height on 56 WFH?

Nice work on the stones 8)

[nzmusclemonster]

Keen for any feedback on my proposed Rehab cycle, details & spreadsheet here:

http://www.powerhousegym.co.nz/gymforum ... 1#pid31912

Anyone?

Error

Sorry, you are not permitted to view this forum

:roll:

[steak]

register....

[nate225]

Attached a draft of my programme - three weeks, deload, repeat, deload. Can't really do a lot that involves deep leg movements as trying to get the tendon to knit well. After this 8 weeks or so I will start adding squats & leg work although my emphasis will be more DL based this time around (as Ryan Phillip's showed this has more carry over than a big PLing squat). I've also basically dropped benching other than on deload week. Emphasis is to get a strong back, shoulders & tri's before getting into technique work (I'm listening to Dale on this one! ). Also following Nickoli's & Matt's advice to do nothing to failure, all lifts from static positions (not much stretch reflex used in SM cf PLing).

Keen to get your 10 cents?

Nate

Nates Rehab - April 2010.xls

[nate225]

Mon 12 April 2010

Ab trisets - x2

Snatch grip DO Deadlifts - 5x110, 5x140

DL - 5x180, 5x200, 5x220

Chins - 8, 8, 8

GHR - 12, 12, 8

Hammer Curls - 10x12.5, 8x20, 8x30, 8x25

Narrow EZ Preachers - 14x30, 7x40, 8x30

Good fast paced workout.

[nzmusclemonster]

register....

My manager is still in talks with OB about my appearance fee.

[nzmusclemonster]

Attached a draft of my programme - three weeks, deload, repeat, deload. Can't really do a lot that involves deep leg movements as trying to get the tendon to knit well. After this 8 weeks or so I will start adding squats & leg work although my emphasis will be more DL based this time around (as Ryan Phillip's showed this has more carry over than a big PLing squat). I've also basically dropped benching other than on deload week. Emphasis is to get a strong back, shoulders & tri's before getting into technique work (I'm listening to Dale on this one! ). Also following Nickoli's & Matt's advice to do nothing to failure, all lifts from static positions (not much stretch reflex used in SM cf PLing).

Keen to get your 10 cents?

Nate

Very thorough....

[nate225]

Weds 14 April 2010

DB Shlder Press (Paused) - 10x20, 8x30, 8x40, 7x40, 12x25

Smith Machine Front Press (Paused) - 8x60, 6x80, 5x90

BOLR - 19x20, 10x30, 10x30

CGrip Bench (Paused) - 5x114, 8x114 (14kg chain weight, no deload)

Done in 40mins & had to leave....went home and did Leg Rehab:

High BW squats w/ VMO ball - 20, 20, 20

Leg Raise w/ slow eccentric extn - 10, 10, 10

All good!

[rose]

Heh, leg raises :pfft: Sorry sir :grin:

[nate225]

Heh, leg raises :pfft: Sorry sir :grin:

LOL - not the ab variety!! Just a name I gave to a concentric focus leg extension movement with a raise at the top I have to do for tendon rehab!

[nate225]

19/4/2010

Ab triset - (KB Situp/Russian Twist/Landmines) x 2

Bar Rows - 8x60, 6x100, 5x140, 5x180, 4x200 :evil:

SSQ Bar Good Mornings - 6x60, 6x100, 5x120, 5x140 (much tougher than normal GMs!)

Leg Curls - 12x80, 12x110, 10x110, 12x80

Hammer Curls - 8x15, 6x25, 5x30, 5x35

Bar Curls - 10x35, add 12kg chains 6x47, 6x47, 6x47 (hard with chains changing force curve!)

Plate pinches - 2x10kg plates - 3 sets to failure

Hex DB holds - 15kg, 12.5kg, 12.5kg to failure

Individual finger plate pinch - 2x2.5kg & 2x1.25kg for pinkys - 1 set to failure

Good session - looking to build up to 220kg bar rows over next few weeks (rugged SM form!).

[nate225]

19/4/2010

Ab triset - (KB Situp/Russian Twist/Landmines) x 2

Bar Rows - 8x60, 6x100, 5x140, 5x180, 4x200 :evil:

SSQ Bar Good Mornings - 6x60, 6x100, 5x120, 5x140 (much tougher than normal GMs!)

Leg Curls - 12x80, 12x110, 10x110, 12x80

Hammer Curls - 8x15, 6x25, 5x30, 5x35

Bar Curls - 10x35, add 12kg chains 6x47, 6x47, 6x47 (hard with chains changing force curve!)

Plate pinches - 2x10kg plates - 3 sets to failure

Hex DB holds - 15kg, 12.5kg, 12.5kg to failure

Individual finger plate pinch - 2x2.5kg & 2x1.25kg for pinkys - 1 set to failure

Good session - looking to build up to 220kg bar rows over next few weeks (rugged SM form!).

[rose]

Landmines

It gets better! :pfft:

It was the first search result, I swear! :shifty: Sorry again sir. You're cool and ummm training is looking awesome etc. Finger pinches must have been taxing after all that other heavy stuff huh :grin: Nice rows.