Nickp8's Road to Recovery

[Brian C]

Still Good work. I had one of those nights squatting last night.just kindve gave up in the hole, dropped the weight, and made it a deload.

[Coke]

Those are some real fine deads just the same Nick.

[nickp8]

Still Good work. I had one of those nights squatting last night.just kindve gave up in the hole, dropped the weight, and made it a deload.
Yea that really pissed me off.


Those are some real fine deads just the same Nick.

Thanks Coke.

[nickp8]

2/20 Squat Deload

Squats
135x10
225x8
225x8
295x5
315x5
335x5

Walking DB Lunges
75x2 trips

Leg Press
3x8

Hamstring Curl
3x15

Back Raises
3x15

Deloads suck.

[StLRPh]

Deloads suck.

Just think of how much more you'll want to lift when its over...

[Kiff]

Deloads do suck :)

[Coke]

Leg session is very nice man.

[-JM-]

Unfortunate you talked yourself out of that 550 Nick. I have done the same myself on occassion.

Wondered how the hell I was heavier than you but then realised your were dropping weight. Hope it is going well for you. Still maintaining superior strength. 405x16....what the hell! Nice!

[nickp8]

Just think of how much more you'll want to lift when its over...
Yea, deload didn't last to long. I only deloaded squats.

Deloads do suck :)


Leg session is very nice man.
Thanks Coke.

Unfortunate you talked yourself out of that 550 Nick. I have done the same myself on occassion.

Wondered how the hell I was heavier than you but then realised your were dropping weight. Hope it is going well for you. Still maintaining superior strength. 405x16....what the hell! Nice!

Thanks. The diet is starting to get easier. It has been tough not eating what I want.

[nickp8]

2/22 Bench Press (supposed to deload, but didn't)

Close Grip Bench Press
135x12
185x10
225x8
245x6
275x2
315x3
330x2
330x2

Paused Close Grip Bench Press
275x5
275x5
275x5

Cable Flies
6x10 (half incline, half decline)

Reverse Grip Bench Press
135x10
225x8
275x5

Lifted with the group of powerlifters tonight, that's why I skipped the deload. I have always had a problem lifting my ass off the bench at heavy weights and I finally found a setup tonight where my feet and everything are setup so I can get leg drive without lifting my ass. It made a huge difference, but I didn't find that setup till halfway through the paused benches. I have trying for years to get a good setup, but I never had anyone that knew thier stuff to give me pointers and make adjustments mid workout. I am pulling with them on thursday so that will be a good session too. Also, I finally decided to track my food by using fit day and it really showed me how inconsistant I have been, even on my diet. This will help me a lot with keeping the diet going and managing my energy levels and stuff.:indian:

[Tom Mutaffis]

That is cool that you found a group of powerlifters to train with, always helps to have experienced guys around.

[Coke]

Tweaking your diet is key and so is making adjustments and tweaking your form on the bench...awesome to have a stellar group of guys to workout it, this definitely will help you get to the next level.

[nickp8]

That is cool that you found a group of powerlifters to train with, always helps to have experienced guys around.
Yea it makes a huge difference. I am able to get a lot more out of it.


Tweaking your diet is key and so is making adjustments and tweaking your form on the bench...awesome to have a stellar group of guys to workout it, this definitely will help you get to the next level.

Thanks Coke, that's what I am working towards.

[nickp8]

2/23 Cardio

Incline treadmill
35 min.

Abs
3x20

Nice and easy.

[StLRPh]

good news on the set-up and good luck with Fitday. I think a lot of people underestimate what they actually are eating, I know I do

[Brian C]

Thats great to hear about the setup. Its like a never ending quest. Having a good crew is priceless. Hopefully it works out for you bro.

[nickp8]

good news on the set-up and good luck with Fitday. I think a lot of people underestimate what they actually are eating, I know I do


Thats great to hear about the setup. Its like a never ending quest. Having a good crew is priceless. Hopefully it works out for you bro.

Thanks guys.

[nickp8]

2/25 Deadlift and Arms Deload Week

Deadlift
135x5
135x5
225x5
225x5
315x5

Pull Ups
3x8

Hammer Curls
3x8

Dips
3x10

Machine Preacher Curls
3x8

Rope Pushdowns
3x10

Done. Took it extra easy today because I have a football game tomorrow night. First game of the year so I am excited about that, always good to hit someone that's not on your team. I am feeling a lot faster since I have lost a lot of weight so far.

[Kiff]

That first hit in your game will make it all worth it good work!

[StLRPh]

good luck at the game, are you going to be playing running back again?

[Coke]

I have a football game tomorrow night. First game of the year so I am excited about that, always good to hit someone that's not on your team. I am feeling a lot faster since I have lost a lot of weight so far.

I know guys would hate to admit, but bet they assume move out the way when they see you coming, lol.

[nickp8]

That first hit in your game will make it all worth it good work!
Thanks Kiff.

good luck at the game, are you going to be playing running back again?
Thanks man. I only played LB last night.

I know guys would hate to admit, but bet they assume move out the way when they see you coming, lol.

Haha thanks Coke.

We lost last night 19-7. As is the story every year we had a lot of new guys who really just had trouble getting on the same page and they all happened to play DB. We played solid against the run, I think we only gave up about 45 yards and 20 came from a QB scramble. I finished with 11 tackles and 3 tackles for a loss.

Squats tonight. Not fun.

[nickp8]

2/27 Squats 5's Week

Squats
bar x12
bar x12
bar x12
135x12
135x5
225x5
275x5
340x5
365x5
390x5 Done.

Just did what I needed to do tonight. My body is pretty sore from my first game so I made sure my legs were warmed up.

[Coke]

Just enough to do the trick with those squats, good job.

[Brian C]

Nice game stats for you bro. It blows getting a full team on the same page, but you definately showed up. Sounds like the diet is going well.

[nickp8]

Just enough to do the trick with those squats, good job.
Thanks Coke.

Nice game stats for you bro. It blows getting a full team on the same page, but you definately showed up. Sounds like the diet is going well.
Thanks Brian. I switched teams, I couldn't put up with it anymore.

[nickp8]

3/3 Squats and Bench Press

Squats
135x12
135x10
225x5
315x5
385x3
425x1
455x1
485x1
505x1
455x3
425x3
405x3

Close Grip Bench Press
135x12
225x8
255x2
285x2
315x2
315x2
315x2
275x8

Trained with the powerlifting group today. I didn't bench yet this week so I just did it after squats. The 505 felt pretty good considering my 20lb. drop in weight. The meet I am doing is in 3 weeks and although my training has been for from optimal I'm excited. The crazy thing is I am going to do the meet and try to play a football game that night.:indian:

[Brian C]

Dude holy s**t! A meet THEN a game! That is bad ass. Great squatting by the way. What weight class you looking at? Hope you get some vid of the meet too

[nickp8]

Dude holy s**t! A meet THEN a game! That is bad ass. Great squatting by the way. What weight class you looking at? Hope you get some vid of the meet too

Yea, probably not the greatest idea. I will compete in the 242 class. I am sitting at 238 right now and so I won't even need to worry about my weight, I can just focus on my lifting. It should be fun. Unfortunately since I can't pick one thing and I am lifting, playing football, and dieting all at once I won't be able to do what I am truely capable of. My goal is 550-355-565 at this weight. It's raw no wraps, belt only.

[Coke]

You are clearly a beast Nick!!

[StLRPh]

Nice work Nick, doesn't look like the weight loss has affected your strength too much

[nickp8]

You are clearly a beast Nick!!


Nice work Nick, doesn't look like the weight loss has affected your strength too much

Thanks guys.

[Kiff]

A meet then football?

Lol your an animal.

[nickp8]

3/7 Deadlifts

Deadlfits
135x8
135x8
225x5
225x5
315x3
315x1
405x3
405x1
455x1
495x1
545x1
455x3

Deficit Pulls (4in.)
455x3
405x3
405x3

Leg Press
3x10

Although it doesn't look like it was that bad of a day, it was. Off the floor I feel like the weakest person alive. The weight just doesn't want to move at all and I really need to get it figured out. I was pissed off all night because of it. The 545lb. pull was the longest hardest pull I have ever done and it shouldn't have been.

[StLRPh]

still got the work in and that's what matters the most

[Coke]

Them deads look damn good to me, I'd actually be embarrased to find what I can pull from the ground.

[nickp8]

still got the work in and that's what matters the most
That's true.

Them deads look damn good to me, I'd actually be embarrased to find what I can pull from the ground.

I'm sure you could pull a good amount with the weights you are using on everything else.

[nickp8]

3/9 Bench Press

Close Grip Bench Press
135x15
135x5
225x5
245x3
275x1
300x1
315x1
330x1
330x1

2 Board
350x3
350x3

Clos"er" Grip Bench
225x4
255x4
275x4

Machine Flies
3x8

Cable Flies
5x8

The last single at 330 felt good, everything else was all over the place. My body was still shot from deadlifts. I'm doing arms today and squats tomorrow.

[Coke]

Killer close grip benching man.

[nickp8]

3/10 Arms

Pull Ups
3x8

Cross Body Hammer Curls
55x8
60x8
65x5

Dips
5x12-15

BB Curls
3x6

Rope Pushdowns
3x20

DB Curls(Did these with my elbows at my sides and my hand as far out to the sides as possible)
3x10

Tate Press
5x10

[-JM-]

Training hardcore Nick. Love the abbreviated sessions with squattin' followed by benchin'. Great prep for a meet.

A meet then a game. Dunno what to say. Not many folks have done that I bet, lol.

[Brian C]

Don't sell yourself short Nick. Taking into account the weight loss, its very strong work. Strength will be back to normal in no time. Hows football?

[nickp8]

Training hardcore Nick. Love the abbreviated sessions with squattin' followed by benchin'. Great prep for a meet.

A meet then a game. Dunno what to say. Not many folks have done that I bet, lol.
Thanks man. I'm not too sure what to say about a meet then a game either.


Don't sell yourself short Nick. Taking into account the weight loss, its very strong work. Strength will be back to normal in no time. Hows football?

Thanks Brian. Football is going good we have a 3 week layoff from games because of scheduling conflicts with the city but it comes at the perfect time so I can focus on this meet.

[nickp8]

Squats from 3/11

Squats
135x10
135x5
225x5
315x5
365x3
405x1
455x1
495x1 missed the 2nd rep I got to far on my heels and started falling back.
475x2
455x1
405x3

Leg Press
3x8

That was the first time I missed a squat in a while and it was a weird one, I've never fallen back like that. Not to worried about it though the weight was light. I need to focus and pull the rest of this meet prep together. Things have been all over as far as eating and just everyday things and it is showing badly in training. Time to put it together.

[StLRPh]

solid as always, keep on keeping on

[Coke]

You can handle it all bro, make no mistake...very nice sets of squats Nick.

[Brian C]

Nice squatting. What are you looking at for your opener?

[nickp8]

solid as always, keep on keeping on
Thanks.

You can handle it all bro, make no mistake...very nice sets of squats Nick.
Thanks Coke.

Nice squatting. What are you looking at for your opener?
Thanks Brian. Based on that squat session I think I might lower my opener to 475. Down from 500. I might move it back up. Training has been off due to a number of factors and I don't want to take any chances.

[nickp8]

3/13 Bench Press

Close Grip Bench Press
bar x10
135x8
185x5
225x5
245x5
275x1
315x1
315x1
315x1

Flat DB Press
75x10
100x10
110x10

Dips
3x10

Seated Lateral Raises/ Pushups
3x10/10

I benched by myself tonight and really focused on form and a solid pause. The weight felt ok, not light, but not to heavy either. I have noticed since training with the group of powerlifters that I haven't been getting my accesorry stuff in and it has been taking a toll on my strength. I haven't realized how much I have skipped till I looked through my log to look for anything that might stick out.

[Coke]

Good deal on trying to balance things out where the accessory work is concerned, push day work is tight.

[nickp8]

3/14 Deadlift

Deadlift
135x8 conv
225x5 sumo
225x5 conv
315x3 sumo
315x1 conv
405x1 sumo
405x1 conv
455x1 sumo
495x1 sumo
545x1 sumo PR
545x0 sumo miss

4" Defecit Deads
405x3 conv
405x3 conv
405x4 conv

Lat Pull Downs
2x10

GM's
2x10

DB Rows
3x6

Tried sumo for the hell to save my back a little, the first one moved well and the second didn't budge. Good overall session though. Need to hit a solid squat this week maybe around 520 which will be close to my second attempt.

[StLRPh]

very nice pull, do you have a goal total yet? 1,400 to 1,450?

[Coke]

Great with the sumo lift PR, second attempt was not even required anyways imo, lol.

[-JM-]

Nice pulls Nick. When is the comp?

520 is one hell of a raw squat!!

[nickp8]

very nice pull, do you have a goal total yet? 1,400 to 1,450?
Yea, 1400 is my goal.

Great with the sumo lift PR, second attempt was not even required anyways imo, lol.
Thanks Coke.

Nice pulls Nick. When is the comp?

520 is one hell of a raw squat!!
The meet is April 2-3 and it's here in Las Vegas so I don't have to travel. For anyone wondering it's an AAU meet.

[nickp8]

3/18 Squats

520x miss
520x miss

Really that's all that needs to be said. This should have been my 2nd attempt and it is now going to be my goal. I have lost a lot of strength on this damn diet.

In other news I had a game last night. Ended in a rare tie. I finished with 9 tackles, 4 tackles for a loss, 1 sack, and 1 forced fumble.

[StLRPh]

I'm sure with a little "meet magic" you'll surprise yourself; Looks like you had a nice game btw, any chance of doing some duty as a full-back/half-back

[Coke]

You guys had a tie, wtf...you were excellent in that game though bro. 520 won't be nothing in just a bit.

[Brian C]

Nice game stats bro. A tie, crazy

[nickp8]

I'm sure with a little "meet magic" you'll surprise yourself; Looks like you had a nice game btw, any chance of doing some duty as a full-back/half-back
I hope so. Maybe a little, but this team runs a spread offense and doesn't have as much of a need for a big running back.

You guys had a tie, wtf...you were excellent in that game though bro. 520 won't be nothing in just a bit.
Yea it's crazy. Thanks Coke.

Nice game stats bro. A tie, crazy
Thanks Brian.

[nickp8]

Here are a couple sessions I didn't log.

Sunday 3/20

DB Floor Press
105x8
120x5
130x3

Close Grip Bench
225x12
225x12

Pull Downs
3x12

Hammer Curl to Shoulder Press (curl to press x6, press x6, curl x6)
3 sets w/ 45lb. DB's

Monday 3/21

Deadlifts
225x5x3
315x5
405x1
455x1
495x1
535x0
495x1
495x1
405x3

I have been missing so many fucking lifts and it's getting fucking stupid. New goals for the meet are to get 500-335-500 and just get a feel for the whole meet thing. The diet is crushing my numbers not to mention I have a million things going on right now. But, in May I go to Cabo with a few of my best friends, in June I go back to New Jersey, and also in June Jim Wendler is doing a seminar here in Las Vegas. I am just gonna push through till then and enjoy my vacations and starting in late June I will put a plan together to hit some real numbers in a meet. Oh yea, don't deadlift before a full pads football practice.

[StLRPh]

still a solid session, sounds like you might be burning the candle at both ends. A little rest and I'm sure you'll bounce back quickly

[Coke]

Sounds like a lot is on the agenda, life is better that way man. Good luck with it all.

The diet will rock some lifts either way, I know you're handling it as best you can while cutting down.

[nickp8]

still a solid session, sounds like you might be burning the candle at both ends. A little rest and I'm sure you'll bounce back quickly
Ha I've been burning both ends for a long time, everyone tells me but I can't stop. I hate not being active or taking down time.

Sounds like a lot is on the agenda, life is better that way man. Good luck with it all.

The diet will rock some lifts either way, I know you're handling it as best you can while cutting down.

Thanks Coke. Honestly the diet is more important then the meet just because I want to see if I can stay the course and actually hit a diet goal. Football trumps all for me though, and luckily the diet isn't effecting that.

[nickp8]

3/27 Bench and Squat

Squats
135x10
225x5
315x5
315x5

Close Grip Bench
135x12
185x8
225x10
245x5
275x3
315x1

Pull Ups
5x10

Dips
3x10

DB Shrugs/ Band Pull Aparts/ Underhand Band Pull Aparts
14x10, 10/10 for 3 sets

I might have to pull out of this meet coming up next week because of work, it's not definite but it looks that way. To be honest I am not really upset about it. With my diet, football, and everything else going on it might be better. It will give me a chance to make it a top priority instead of being the 3rd thing on my list. For some good news in 2 weeks there is a UFL tryout in town and I am in good shape right now so I will be doing that. My friend plays on the team here and we have talked about it and he believes I have a legit shot.

[StLRPh]

For some good news in 2 weeks there is a UFL tryout in town and I am in good shape right now so I will be doing that. My friend plays on the team here and we have talked about it and he believes I have a legit shot.
:indian: good luck and keep us posted :indian:

[Coke]

in 2 weeks there is a UFL tryout in town and I am in good shape right now so I will be doing that. My friend plays on the team here and we have talked about it and he believes I have a legit shot.

Good luck, expect you to standout at the UFL tryout, judging by what I've seen you do.

[Brian C]

Sometimes it goes that way. PLing is definately on the bottom list of priorities. Life comes first. Dont sweat the strength issues either. Once you acclimate to your new weight, it will come back. Look forward to see how you do at the UFL tryouts. Judging from your numbers and how good of shape your in, I definately say you have a legit shot. Best of luck .

[nickp8]

:indian: good luck and keep us posted :indian:


Good luck, expect you to standout at the UFL tryout, judging by what I've seen you do.


Sometimes it goes that way. PLing is definately on the bottom list of priorities. Life comes first. Dont sweat the strength issues either. Once you acclimate to your new weight, it will come back. Look forward to see how you do at the UFL tryouts. Judging from your numbers and how good of shape your in, I definately say you have a legit shot. Best of luck .

Thanks guys.

[nickp8]

3/27 Deadlifts

Deadlifts
315x3
315x3
315x3
315x3
315x3

That's it. Just deloaded with the powerlifting crew. One of the guys who lifts in the 198 class should hit a 1600lb total without wraps. I also picked up a 850lb tire this morning and will be flipping it before squats tonight.

[nickp8]

3/30 Squats

Tire Flips 850lbs.
5x2

Squats
135x10
225x8
275x5
315x3
365x5
405x5

Front Squats
225x5
225x5

Back Raises
2x20

Forgot to weigh in today, but I feel like I'm at 230lbs. I have lost a good amount of muscle unforunately, but shit happens. I will probably have a crazy rebound and end up at 265lbs. after my vacation. It was nice to flip a tire again and I can tell I haven't done it in years because it felt heavy, not that 850lbs should feel light , but it should have been a little easier.

[StLRPh]

You should think about doing a strongman show sometime. Could be a lot of fun and with your athleticism you'd be a natural

[Coke]

Damn, flipping tires these days, lol - strongman training is no joke...way to take on them squats too.

[nickp8]

You should think about doing a strongman show sometime. Could be a lot of fun and with your athleticism you'd be a natural
I have always thought about it, but like you pointed out last week I have quite a bit on my plate as far as physical activity.

Damn, flipping tires these days, lol - strongman training is no joke...way to take on them squats too.
Thanks Coke. I have always enjoyed flipping tires and I feel it is an asset in my training. I have actually been looking for one for a while and finally lucked out. The place I got it from has a bunch and I am going to pick up another 1 or 2 for training with a group or people with different strength levels.

[nickp8]

4/4 Upper Deload

Close Grip Bench
225x5x5

Pull Ups
4x8

Military Press
135x5x3

DB Curls
4x8

Took it easy, I have been pretty worn out so I did a deload. The UFL tryout is this Saturday, so no hard tarining today.

[StLRPh]

good luck at the tryouts

[Coke]

The UFL tryout is this Saturday...

Look forward to hearing about it, wish you the best Nick.

[Brian C]

Training looks great despite the muscle loss. Best of luck at thr tryouts.

[nickp8]

good luck at the tryouts


Look forward to hearing about it, wish you the best Nick.


Training looks great despite the muscle loss. Best of luck at thr tryouts.

Thanks guys. I did arms yesterday, but nothing exciting. I am making sure to stay out of the gym to be as fresh as possible for Saturday. So I won't be posting much until then. No matter how the tryout goes I will post my times and a summary about it. Besides that I have about 4 weeks left on this weight loss bet with my friend, so I am going to get a little ocd on the diet and cardio after the tryout. Weighing in at 232lbs. right now.

[nickp8]

The UFL tryout went pretty good. I ran a 4.71 and 4.74 in the 40 yard dash, which I am ok with. It is the fastest I will be with working a full time job and not being able to dedicate a bunch of time to it. The position drills and one on one coverage drills with the running backs went well also. There were only 8 LB's there so I got a ton of reps. The only time I didn't do well was against this one RB in the coverage drills. I went against him 4 times and everytime he made me look like I was standing still. Nobody else could cover him either though. He was probably the fastest guy out there. I also had a game last night we won 42-8. I finished with 8 tackles, 6 tackles for a loss, 1 sack, and 1 forced fumble. So far this year I have a forced fumble in every game.
For the next 3 weeks I am really going to dial in my diet so I can win that bet. I will be doing more cardio again, and 5/3/1 with higher volume accessory stuff.

[StLRPh]

when do you find out about tryouts?

[Coke]

Quite an embarassment you gave them guys on the opposite team, lol.

Thanks on the update of the UFL tryout too, you did well dude.

[nickp8]

when do you find out about tryouts?
2 to 3 weeks, so we''l see.

Quite an embarassment you gave them guys on the opposite team, lol.

Thanks on the update of the UFL tryout too, you did well dude.

Thanks Coke.

[nickp8]

4/10 Back

Single Arm Cable Rows
5x12

Hammer Strength Pulldowns
4x6

DB Shrugs
2x25

Rear Delt Fly Machine
3x15

Had to get a workout in, it was killing me not being in the gym all last week. I was still sore as hell from the tryout and my game, so no deads and just got some blood flowing.

[Brian C]

Sounds like you had a pretty dam good tryout Nick. Not a bad 40 considering you have a real life before football. Congrats and hope you get what you want. Your game stats back it up too. A force every game is fantastic.

[Coke]

Wish you the best with everything as you move onward bro.

[nickp8]

Sounds like you had a pretty dam good tryout Nick. Not a bad 40 considering you have a real life before football. Congrats and hope you get what you want. Your game stats back it up too. A force every game is fantastic.
Thanks Brian. Yea, I am happy with the time.

Wish you the best with everything as you move onward bro.
Thanks Coke.

[nickp8]

4/12 Bench Press 5's Week

CG Bench
135x15
225x10
245x5
265x5
275x5

Incline Bench
185x10
185x10
185x10
185x10
185x10

Cable Flies
4x10

DB JM Press
3x10

Rope Pushdowns
3x12

I suck at incline benching.

[Coke]

You've been really repping out lately, pumpin' it up dude.

[nickp8]

You've been really repping out lately, pumpin' it up dude.

Thanks Coke. I feel like the higher volume lower intensity helps keep some muscle on when I am dieting. I could be way off base, but that's how it seems to go for me.

[nickp8]

4/14 Squats and Deads

Squats
135x10
225x8
315x5
325x5
335x5
345x5

Deadlifts
135x10
225x2
315x2
405x2
455x2

Abs 3 movements
3x15/15/15

Taking it easy on squats and deads. I am playing in an arena football game is Stockton, CA this weekend. It's a 9 hour drive so the last thing I need is to not be fully recovered.

[Kiff]

Lol hear you on taking it easy before a long drive, i once did a 6 hour drive right after a heavy squat session and then almost fell out of the car.

Still strong work mate.

[StLRPh]

nice session Nick, good luck in Stockton

[nickp8]

4/15 Shoulders and Bi's

Hammer Strength Shoulder Press
135x15
225x15
275x10
315x10
315x10

Smith Machine Shoulder Press
135x10
185x10
225x10

DB Front Raises
35x15
40x12
45x10

Lateral Raises
25x20
25x20

DB Curls
50x8
60x8
65x8

Hammer Curls
80x8
70x8
40x20

[nickp8]

Football Game Summary

4/16 Las Vegas
We won 42-21, I finished with 7 tackles, 2 tackles for a loss.

4/17 Stockton, CA vs. the Stockton Wolves
We lost 64-14. We drove 16 hours round trip to get our asses whooped. It was fun, but it just goes to show you can't just show up and compete with pros that practice 5 days a week and get paid to play. This arena thing is going to tough this year because it is basically a trial season to have a real team next year. The problem is everyone who plays on the team has a full time job and can't fully commit to 5 days of practice and a game every week. The traveling is brutal and most of the guys can't make all the games so i hope it doesn't fall apart. Once money is offered and it becomes official it should be much better. Also, as stubborn as I am I played a game the night before, not smart at all. I played an ok game though I finished with 3 or 4 tackles. The one thing that sucks about arena is LB's aren't impact players because there are rules that you which sucks.

[StLRPh]

Back to back games and 16 hours in the car?!?! Can tell you really love the game. Great job bud

[Coke]

Ever the beast Nick, competed in two ball games in two days and not under favorable circumstances.

[nickp8]

Back to back games and 16 hours in the car?!?! Can tell you really love the game. Great job bud
Yea i do, but sometimes it doesn't help.

Ever the beast Nick, competed in two ball games in two days and not under favorable circumstances.
Thanks Coke.

[nickp8]

4/19 Bench 3's Week

CG Bench
135x10
225x8
245x3
265x3
285x3

DB Incline Bench
75x10
105x5
115x5

Dips
5x10

Short on time, so I guessed on the percentages and just got in and got out.

[Brian C]

I like how you have your training set up lately. Great work. Sucks getting whooped after all that traveling. Arena has to be nuts. Big difference in the games it seems. 2 games in a row...guess you got your cardio in this week ;)

[nickp8]

I like how you have your training set up lately. Great work. Sucks getting whooped after all that traveling. Arena has to be nuts. Big difference in the games it seems. 2 games in a row...guess you got your cardio in this week ;)

Thanks Brian. Yea the traveling on top of losing wasn't fun.

[nickp8]

4/21 Deadlift Day w/ No Deadlifts

Hammer Strength Pulldowns
4x12

DB Rows
75x8
125x8
150x8
150x8

Pull Ups
3x8

Chest Supported Rows
3x15

BB Shrugs
135x10
225x6
315x6
405x6
495x6

No deads last night because I have a game Saturday. Weighed 227 in gym clothes with no shoes last night, lightest I have been since high school.

[StLRPh]

good luck on your Saturday game and have a good holiday weekend

[Coke]

Weighed 227 in gym clothes with no shoes last night, lightest I have been since high school.

You are looking to stay at that point? - either way, wish I weighed somewhere in that range.

Pressing sets are solid as is the back and trap work.

[nickp8]

good luck on your Saturday game and have a good holiday weekend
Thanks.

You are looking to stay at that point? - either way, wish I weighed somewhere in that range.

Pressing sets are solid as is the back and trap work.

No this weight loss is just to win this bet. I am going to try and put "better" weight on instead of blowing right back up to 255.

[nickp8]

4/22 Arms

BB Curls
6x6

Dips
5x15

Cross Body Hammer Curls
3x8

Reverse Grip Single Arm Pushdowns
4x12

DB Curls
3x10

Skull Crushers
4x8

Big game tonight, we have to win to get in the playoffs. One more week till I go to Cabo and win this damn bet (for a reminder my friend bet me I wouldn't have visible abs by this trip we are going on). Right after I win I will be stuffing my face and crushing beers, I will probably end up back up to 235-240 by the end of the vacation.

[Coke]

Fine effort before the showdown, hope you all made the playoffs.

[nickp8]

4/25 Deadlifts

Deadlifts
225x10
225x5
315x2
365x2
365x2
405x1
455x1
405x5
405x5
405x5

Box Jumps
36"x3
48"x3
48"x3
48"x3

Pull Ups
8x8

Tire Flips
3x10

Fun training day. I went to a new gym that has plyo boxes so I couldn't help myself. The 48 inch one was the tallest one they had, so next time I will put some pads on the top or something.

[StLRPh]

great looking session, how did the game go?

[Coke]

Varied effort is great bro, glad to see the box jumps.

[Kiff]

Looking exceptionally solid.

[nickp8]

great looking session, how did the game go?
Thanks. We lost the game, but we are still in playoff contention because of other teams losing. I finished with 10 tackles and 2 tackles for a loss. I didn't have as many impact plays as usual. We were getting beat on a lot of quick passes.

Varied effort is great bro, glad to see the box jumps.
Thanks Coke.

Looking exceptionally solid.
Thanks Kiff.

[nickp8]

4/28 Light Bench Day

CG Bench
135x10
225x5
225x5
225x5
225x5

HS Incline Press
3x12

Chest Press
3x10

Just a light lift, didn't get to the gym till 11:30 and made it quick.

[Coke]

Nice and swift work with the pressing bro.

[Brian C]

227, you must ripped the hell up. Did you win to get to the playoffs?

[nickp8]

5/9 Deadlifts

Deadlifts
135x10
225x5
315x5
405x5
405x5
405x5
405x5
405x5

SSB Squats
225x8
225x8
225x8

Pull Ups
5x8

Box Jumps
3x3 @ 48 inches

Well I made it back from Mexico. I had a great time down there. My diet is finally over, I actually got down to 220lbs. the day I left for the trip. I did win the bet with my friends for $500 that I would have abs, but I won't be dieting like that again anytime soon. I am really looking forward to focusing on strength again and I want to get my first meet done. I will be slowly adding weight back and I want to sit around 245 and a little bit leaner then before, shouldn't be to bad.

[Coke]

Mexico vacation sounds awesome, surely you got pics while down there...and hope you got some shots of yourself in the low 220s whether you share them here or not, these are just good to look back on.

[Brian C]

Nice job winning the bet. Ditching the diet, now the fun begins

[StLRPh]

what are you doing with the $$$$$?

[nickp8]

Mexico vacation sounds awesome, surely you got pics while down there...and hope you got some shots of yourself in the low 220s whether you share them here or not, these are just good to look back on.
My buddy took a bunch of pictures I haven't seen them yet though. Hopefully he emails them to me soon.


Nice job winning the bet. Ditching the diet, now the fun begins
Hell yea buddy.

what are you doing with the $$$$$?
I think I spent it all on shitty food already.

[nickp8]

5/11 Bench

CG Bench
135x10
225x5
225x5
245x5
265x3
285x1
315x1

Pin Press 3 in. lockout
315x5
405x5
455x3
495x1
545x1
405x8

Machine Chest Press
3x10

I haven't weighed myself yet, but I really think I am back up to 235 minimum. My stomach hates me.

[nickp8]

5/12 Squats

Squats
135x10
135x5
225x5
315x3
405x1
365x5
365x3
315x5
315x5

Only did squats today and kept it light since I have not been squatting much at all in the past few months. I have noticed lifting with the powerlifters that my strength has been going down. I feel it is because of the lower volume. With 5/3/1 and I was lifting pretty heavy weights for reps I was seeing improvement constantly. Ever since training with them and doing singles I haven't haven't made any progress. Although I was dieting I saw changes in my gains way before that. I spoke with them about it and I will still train with them, but I will be doing 5/3/1. I have said I would be going back to it for the last 6 months and have not commited so I need to stop fucking around and do it.

[StLRPh]

sounds like a good move based on your previous experience, good luck chief

[Coke]

You've been in this game long enough to have enough wisdom to know what is best for you.

The pressing sets are good, same with those squats man.

[Brian C]

What works for you bro. Good choice.

[nickp8]

sounds like a good move based on your previous experience, good luck chief
Thanks man.

You've been in this game long enough to have enough wisdom to know what is best for you.

The pressing sets are good, same with those squats man.
Thanks Coke. I'm taking my time with everything right now, I don't want to jump to heavy weights too soon.


What works for you bro. Good choice.
Thanks Brian.

[nickp8]

5/17 Squats

Squats
bar x15
135x12
135x5
225x5
275x5
315x5
325x5
345x5
365x1
405x1
405x2

Leg Press
3x8

Back Raises
3x12

Abs
3x12

I have my training max set at 405. I am going to do my 5/3/1 sets belt less and then work up to a decent weight with a belt. The 405 felt very easy as it should and I probably could have done at least 6 reps. I also did an arm day on Monday, but it was just the usual crap.

[Coke]

Nice plan of attack for those squats dude.

[StLRPh]

nice work Nick

[nickp8]

Nice plan of attack for those squats dude.


nice work Nick

Thanks guys.

[nickp8]

5/22 Bench Press 5's Week

CG Bench
135x20
125x5
225x5
240x5
255x5
270x5

Incline Bench
225x5
225x5
225x5

Machine Flies ss w/ Pushups
4x12/15

[nickp8]

5/23 Squats 3's Week

Squats
135x10
225x5
275x3
325x3
345x3
365x3
405x1
435x1
455x1

Leg Press
3x8

I've been slacking a little the past week, but should be back to normal. I am a week ahead on squats, so deads and bench are in the 5 rep week. The 455lbs. felt really easy, but I am going to be smart and not push it to fast. Bodyweight is still sitting at 235lbs. so I am down 20lbs. from what my body has been used to for the better part of the last 5 years. I am kind of suprised I didn't blow back up like a lot of people do coming off diets. Deadlifts tomorrow.

[-JM-]

Havent been in here in a while. Looking strong Nick. Big beltless squats, mate. Wow.

Do you plan on getting heavier than 235 again?

[Coke]

Looking good for both days, huge squats.

[nickp8]

Havent been in here in a while. Looking strong Nick. Big beltless squats, mate. Wow.

Do you plan on getting heavier than 235 again?
Yea I definitely will be getting heavier I hated being in the 220 range and want to get back to 250 asap.

Looking good for both days, huge squats.

Thanks Coke.

[nickp8]

5/25 Deadlifts 5's Week

Deadlifts
135x10
135x5
225x5
275x5
315x5
385x5
405x5
425x5

Speed Pulls from a 4" Deficit
315x3x3

SLDL
225x8x3

GM's w/ SSB
135x8x3

[Brian C]

All 3 lifts are looking strong bro, making it look easy

[Coke]

Fine pulling sets Nick.

[StLRPh]

nice work Nick, did you ever hear anything from tryouts?

[nickp8]

All 3 lifts are looking strong bro, making it look easy
Thanks Brian, things are starting to come around.


Fine pulling sets Nick.
Thanks Coke.

nice work Nick, did you ever hear anything from tryouts?

Thanks. I spoke with the LB coach and I know a couple guys who play on the team, and basically there is no way they are picking up a linebacker unless it's Ray Lewis. They are pretty heavy at the position with numbers and talent.

[nickp8]

5/28 Squats 5/3/1 Week

Squats
135x10
225x5
275x5
345x5
365x3
385x1
425x1
455x1

Leg Extensions
3x15

Leg Curls
2x15

Took it easy today. Only did 2 extra singles on top of my prescribed sets. I am not planning on doing a full deload either. I feel like my progress is going smooth and don't want to back off to much. I will probably do my deload the way Wendler had it in his log this week, looks like a solid idea.

[Coke]

Holding steady with those squat numbers man.

[Brian C]

531 is being good to you. Squats look strong.

[StLRPh]

nice work in the singles

[nickp8]

Holding steady with those squat numbers man.
Thanks Coke.

531 is being good to you. Squats look strong.
I really like 531. It makes it really easy for me to stay on track and focus on getting the important stuff done. I work a ton of hours so my schedule is never the same and 531 really helps me stay on track.

nice work in the singles
Thanks.

[nickp8]

5/30 Deadlifts 3's Week

Deadlifts
135x10
135x3
225x5
225x3
315x3
365x3
405x3
425x3
455x3 All of my reps I reset on.

Deadlift to the Knee(short pulls)
405x3x3

DB SLDL
3x10

HS Rows
2x12

Pull Downs
2x15

My deadlift is still feeling weak as hell. My problem has always been off the floor so I am going to rotate deficit pulls and pulls to the knee for a while to see if that helps. I also started to reset every rep so I don't get a bounce or anything from the floor.

[Coke]

It would be a complete gut check for me if I was to ever pull off the ground, lol. Good deal on working on what you consider to be a weak point, this may very well be something you excel at as you build it up.

[nickp8]

6/1 Bench Press 3's Week

CG Bench Press
135x15
135x5
225x5
245x3
255x3
275x3

Speed Bench
183x3x3 30 seconds rest

Wide Grip Bench Paused
225x3x3

Dips
3x10

Pushdowns
2x50

DB Shrugs
100x20
100x20
100x20

Rear Delt Raises
3x12

Tried a few different things today. I love the 5/3/1 for keeping me in the right percentages, but I feel like I need a little more volume. My shoulders get to beat up if I press twice a week, so I just did some different stuff all in the same day to help with recovery. Just like my deadlift, my bench is week at the bottom of the lift so I did some speed work and some pauses to try and help that. We will see how it all works. Also, for the first time ever I am having some trouble putting weight back on. I weighed in at 232lbs. today which is pathetic. I am not dieting and I haven't even been playin football the last 2 weeks so I don't know what is going on. Good news is a got a new grill so I will go on a grilling tear and eat a million pounds of steak and chicken over the next few weeks. There is a meet on July 8th that I am planning on doing. I am not shooting for any PR's or anything I just want to finally do a damn meet. Sorry for ranting. I just need to stay the course and stop fucking off.

[Coke]

Its always good to have something on the agenda, the upcoming meet will make for an even steadier course...also, the new grill is right on time for summer.

[StLRPh]

I'm sure the meet will bring everything into focus for you. Are you planning on 242lb for your weight class?

[nickp8]

Its always good to have something on the agenda, the upcoming meet will make for an even steadier course...also, the new grill is right on time for summer.
Yea, it's good to have something to plan for.

I'm sure the meet will bring everything into focus for you. Are you planning on 242lb for your weight class?
I will do the 242lb. class, but will most likely come in a little light. I don't see myself putting on 10lbs. in the next month, but if I do all the better.

[nickp8]

6/6 Deadlifts 3's Week


Deadlifts
135x8
225x5
315x5
405x3
455x3

4" Deficit Deadlifts
455x2
455x2
455x2
455x2

DB Rows
150x6
150x6
150x6

Back Raises
4x10

Deads felt great today. Tweaked my stance a little and it paid off huge. There reason I was struggling off the floor was because I was trying to pull to much with my back so my hips would shoot up quick and I didn't take advantage of my leg strength. The first few sets of 455 went up like speed pulls. So this is good and it got me excited about pulling again.

[StLRPh]

those are crazy deficit pulls

[-JM-]

Strong pulls Nick. Still sitting around 232? Would you feel stronger with an extra 10lbs? If not then no reason to push for it, eh?

[Brian C]

Always gets you going when something goes right. Strong work Nick. 4" deficit is killer.

[Coke]

Excellent approach with the pulling.

[nickp8]

those are crazy deficit pulls


Strong pulls Nick. Still sitting around 232? Would you feel stronger with an extra 10lbs? If not then no reason to push for it, eh?


Always gets you going when something goes right. Strong work Nick. 4" deficit is killer.


Excellent approach with the pulling.

Thanks for checking in guys. Justin I put on a little weight, I am floating around the high 230's now.

[nickp8]

6/13 Deadlifts

4" Deficit Deadlifts
135x8
225x5
315x5
405x1 All the warm up were from the floor
455x2 From a deficit from here
475x2
475x2

Chest Supported Rows
2x20

Pulls are still improving. The 475 felt very fast and I have video I will post later. I haven't trained since last Monday, my girlfriend got in a car accident and totaled my car(she is ok, thank god), and I have been working like crazy. I am starting to be consistantly inconsistant and that's not me. I scrapping the meet plans (again). I am finally to a point where I am completely pissed about missing gym time, I think the diet burnt me out a little. So no more of that shit. I will check out everyone elses logs a little later.

[nickp8]

6/14 Bench Press

CG Bench (Closer then normal)
135x20
135x5
225x10
225x5
245x3
275x3
275x5

DB Rows
145x8
145x8
145x8

Pull Ups
3x8

Hammer Curls
50x8
70x8
70x8

Rope Pushdowns
3x12-15

Felt pretty good. I got in and out quick.

[StLRPh]

nice and focused. sorry to hear about the car but glad to hear no one got hurt. definitely shakes you up when things like that happen

[Coke]

Hope you will bounce back well after the setback, that causes unbelievable inconvenience.

Not suprised to see you so driven and ready to go full throttle with it all again.

[nickp8]

nice and focused. sorry to hear about the car but glad to hear no one got hurt. definitely shakes you up when things like that happen
Thanks man.

Hope you will bounce back well after the setback, that causes unbelievable inconvenience.

Not suprised to see you so driven and ready to go full throttle with it all again.
Thanks Coke.

[nickp8]

4/16 Squats

Squats
135x10
135x5
225x6
225x3
315x3
315x3
365x3
405x3 Completely ripped my shorts
455x1
475x1
405x8

Best night of squatting in about 4 months. Weights felt really good. Destroyed my shorts, awesome.

[StLRPh]

Destroyed my shorts, awesome.

you must be getting HYUGE

[Brian C]

Glad to hear your girl is ok. Scarey shit. Pulls are looking strong from 4 inches. That is a hell of a deficit to pull from. Squatting is strong too. Great work.

[Coke]

you must be getting HYUGE

no joke, Nick is putting a little weight back on, lol...good job with the heavy squats.

[nickp8]

you must be getting HYUGE
Haha, not really. It's just that cargo shorts are not good for squatting.

Glad to hear your girl is ok. Scarey shit. Pulls are looking strong from 4 inches. That is a hell of a deficit to pull from. Squatting is strong too. Great work.
Thanks Brian. The sad part is pulling from a deficit feels stronger then the floor and to complicate it even further I have a really good lock out. So I can pull stronger off a deficit and off of blocks, but I suck off the floor.

no joke, Nick is putting a little weight back on, lol...good job with the heavy squats.
Thanks Coke. Hopefully I will start getting some reps with 500 soon.

[nickp8]

6/18 Arms

Pushdowns with a medicine ball on the assisted dip machine (it's a John Meadows tweak I saw in Dave Tate's log
4x15

Barbell Curls
95x10
145x5
155x3
165x3

Weighted Dips
45x8
90x6
90x6
90x6

Cable Hammer Curls w/ tricep rope
3x12

DB Extensions (laying on the floor with a pause on the floor)
4x10

DB Curls (ran the rack)
70x8
60x8
50x8
40x8
30x8

Barbell Pushups
50
40
20

Solid arm workout, went heavy with everything. I didn't post anything about it, but we had the championship game for one of the football leagues I play in last week. We lost on the last play of the game because everyone started celebrating early. We were up 22-10 with 2 minutes to play. All in all it was a great season though. I play in 2 leagues and the next one starts in 2 weeks, so I get a short break then I am back to playing.

[Kiff]

Some real solid arm work.

[StLRPh]

We lost on the last play of the game because everyone started celebrating early.

sounds very frustrating, enjoy the down-time and good luck in the new season

[Coke]

Always good to see you so totally into being part of those football leagues, especially since you are one of the key players and team members in general. Arm day is huge dude, make no mistake.

[nickp8]

Some real solid arm work.
Thanks Kiff.

sounds very frustrating, enjoy the down-time and good luck in the new season
It was frustrating, but I wasn't surprised by it. There isn't any down time really, just no games for a few weeks. I still have practice.

Always good to see you so totally into being part of those football leagues, especially since you are one of the key players and team members in general. Arm day is huge dude, make no mistake.

Thanks Coke. Football means a lot to me, more then any other interests I have so I try and play as much as possible. This year I will play 3 seasons total. Unfortunately because of that my lifting will always be up and down based on recovery and everything else.

[-JM-]

Glad your GF is ok. Bummer about your car.

Thats too bad about the comp. Hopefully you will nail one soon.

I have heard of that med ball on the dip machine rig. Louie Simmons came up with it I think or at least promoted it. Must try it some time. Lifts are looking on point. Really is a shame about the meet.

[Brian C]

Shit bro, sorry to hear about the championship. That really fucking blows.

Arms must be popping after that session, great work

[nickp8]

Glad your GF is ok. Bummer about your car.

Thats too bad about the comp. Hopefully you will nail one soon.

I have heard of that med ball on the dip machine rig. Louie Simmons came up with it I think or at least promoted it. Must try it some time. Lifts are looking on point. Really is a shame about the meet.
Thanks Justin. I really wanted to compete, but I'm not going to just go out there and wing it. I know at some point I need to say fuck it and do it, but I'm too far from my best right now. That med ball dipp thing was good I think you should try it.

Shit bro, sorry to hear about the championship. That really fucking blows.

Arms must be popping after that session, great work

Thanks Brian. I'm over the championship already and thinking about this next season. We play a lot of California teams in this league and they have some big boys.

[nickp8]

6/21 Deadlifts

4" Deficit Deadlifts
135x5
135x10
225x6
315x6
405x3
455x2
495x2

Speed Deadlifts from the floor
405x1
405x1
405x1
405x1
405x1
405x1

BB Shrugs double overhand grip
315x12
315x12
315x12
315x12
315x12

KB Swing superset with Med Ball Slams
3x15/10

Great workout today. Very happy with the 495x2 from a deficit.

[Kiff]

Strong strong deficit!

[nickp8]

Strong strong deficit!

Thanks Kiff. It felt really good and I had a few more reps in the tank.

[Coke]

Looks nice man, way to keep elevating.

[StLRPh]

very nice deadlifting session

[nickp8]

Looks nice man, way to keep elevating.


very nice deadlifting session

Thanks guys.

[nickp8]

6/22 Bench Press

CG Bench Press (closer then usual)
135x20
225x10
245x5
245x5
275x5
295x3
315x3

DB Rows
145x6
145x6
145x6
145x6

DB Floor Press
100x10
100x10

Pull Ups
3x8

Plate Raise/ DB Clean/ Lateral Raise superset
3x10/10/10

Bench still feels pretty weak. My back was sore from deadlifting the day before so I took it easy on rows and pull ups as far as volume goes. Squats tonight, the way my week worked out I had train 3 days straight, with only a day in between deads and squats, but it's not a big deal.

[Brian C]

2 great sessions. Deficits are crazy strong.

[nickp8]

2 great sessions. Deficits are crazy strong.

Thanks Brian. I need to get some videos of the deficits up.

[nickp8]

6/23 Squats

Squats
185x12
225x5
315x5
365x1
405x1
455x1
475x1
495x1
495x Dumped it for no reason at all.
315x3
315x3

That's all I had time for last night. I don't know why I dumped that last one of 495. It was still moving and felt light and I just threw it off my back. I couldn't get focused before that set for some reason. Oh well, the first one was easy and I will still bump up the weight next week.

[Coke]

Like the sole focus on squat days man.

[nickp8]

Like the sole focus on squat days man.

Thanks Coke.

[nickp8]

6/24 Arms(kept it light and fast, in and out in 20 minutes)

Rope Pushdowns
3x15-20

DB Curls
50x8
60x8
70x8

JM Press
5x8

DB Curl superset palms up/hammer/reverse
3x6/6/6

Dips
3x10

Tri Extension Machine
2x20

dunzo...

[nickp8]

6/25 Extra Work
Tire work and shoulder prehab.

Tire FlipsThe tire is 850lbs.
5x3 The tire is fuckin' heavy.

Scarecrows w/ Sled
4x12

Single Arm Front Raises w/ Sled
4x12

That's it, just felt like training a little today. Heavy ass tire flips in the 110 degree Vegas heat is harder then it looks on paper. I am doing some prehad/rehab stuff for my shoulders. They get torn up from football and my right collar bone kills where it gets near the shoulder.

[Kiff]

Solid stuff, strange you dumped that squat...

[StLRPh]

Tire flips in the 110 degree Vegas heat is harder then it looks on paper

I don't know about that, looks pretty damn hard on paper to me

[Coke]

We all get beat down with the lifting and all, you even moreso with the football collisions and what not...much applaud for dealing with everything like a rock, and that includes the incredible heat wave temps.

[nickp8]

Solid stuff, strange you dumped that squat...


I don't know about that, looks pretty damn hard on paper to me


We all get beat down with the lifting and all, you even moreso with the football collisions and what not...much applaud for dealing with everything like a rock, and that includes the incredible heat wave temps.

Thanks guys.

[nickp8]

6/28 Deadlifts

4" Deficit Deadlifts
135x15
135x5
225x5
315x5
365x3
405x2
455x2
515x0
515x0
515x0

Speed Pulls w/ Bands
315x1x8

BB Shrugs
405x10x5

KB Swing / Med Ball Slam superset
3x15/10

So I have been doing deficit pulls recently to help me off the floor because that is where I am the weakest. The past few weeks though it has seemed that the deficit pulls, even at 4 inches were easier. Well last night just confirmed it. My true weak spot is exactly at the floor. All 3 times a tried 515 it came off the ground about 4 inches and thats where it stopped. So this was the last week of 4" deficits. I am going to go to a 1" deficit, floor work, and lifting off of 1" blocks. So just little changes that keep me right in that floor area. I have also started throwing cardio back in.

[Coke]

Tweaking things that way will definitely take you to the next level, good deal.

[nickp8]

6/30 Squats

Squats
225x7
275x5
315x1
365x1
405x1
455x1
495x1
315x3
315x3

7/2 Bench Press

CG Bench Press
135x10
135x5
225x5
245x5
265x3
285x3
315x1

Pull Ups
7x5 All from a dead hang. These were done in between my bench sets.

DB Row superset w/ DB Curls
2x20/15

Done. Took it easy on bench and kept the volume of the whole workout pretty low. Squats felt pretty good and 495 moved fast. Probably doing a light deadlift workout tonight, because I will be driving to California tomorrow for a little 3 day vacation.

[StLRPh]

nice work Nick, good idea on the deficits I'm sure it will pay off

[Coke]

Dig the supersets, especially with the dead hang pullups - 5pps squats are great too dude.

[Brian C]

Great work both days Nick, enjoy the vaca.

[nickp8]

nice work Nick, good idea on the deficits I'm sure it will pay off


Dig the supersets, especially with the dead hang pullups - 5pps squats are great too dude.


Great work both days Nick, enjoy the vaca.

Thanks guys.

[nickp8]

7/6 Light Bench Day

Bench Press (changed grips every set)
135x15
135x5
225x5
245x5
265x3
225x10
225x10

Pulls ups super set with BB Rows
3x10/12

Lateral Raises
3x8

Front Raises
2x15

Wanted to get in the gym and do something so I did light a light bench workout. My legs and back were to tired from driving back from Cali. I have football practice tonight, so I will squat and dead this weekend.

[Coke]

Being active and staying on the move, glad to see it bro.

[nickp8]

7/9 Squats

Squats
135x5
135x5
225x5
275x5
315x5
365x3
405x12

Dead Squats (Pins set at parallel)
225x2
275x2
295x2
315x2
315x2
315x2 Did these in a dynamic style rep scheme, keeping them as fast as possible with 30 seconds rest.

Single Leg Squats(otherwise known as death)
3x8

Leg Curls
2x15

Great day of training.

[Coke]

Totally impressed with the squats!!

[StLRPh]

that squat session looks brutal

[Brian C]

Great volume Nick. x12 is killer. Dead squats are a great pull builder. Havent done them in a while, but I think I might add them back.

[nickp8]

Totally impressed with the squats!!
Thanks Coke.

that squat session looks brutal
Yea it was. My legs are sore as hell and I have football tonight. Should be interesting.

Great volume Nick. x12 is killer. Dead squats are a great pull builder. Havent done them in a while, but I think I might add them back.
Thanks Brian. I really liked the dead squats. That was the first time I have done them.

[nickp8]

7/10 Bench Press

Bench Press(Yes you read that right. Normal bench, normal ring finger on the ring grip with NO PAIN.)
135x15
135x5
225x5
245x5
265x3
285x3
315x1
335x1
275x5
275x5 Close grip on this one.

Pull Ups ss w/ Bradford Press
3x10/12

Chest Supported Rows
5x10

Scarecrows ss w/ Med Ball Push Downs
3x12/12

This is the first time in a very long time that I was able to take a normal grip on the bench with heavier weights without getting any pain in my shoulders. I am very happy about this. I am definitely weaker with this grip, but it will catch up quick and if my shoulders stay healthy who knows what will happen. Football tonight and my legs feel like jello. Our first pre season game is Saturday.

[StLRPh]

great news Nick

[Coke]

Sky's the limit, now that the shoulder situation has cleared.

[nickp8]

great news Nick


Sky's the limit, now that the shoulder situation has cleared.

Thanks guys. Coke it won't last long, football season starts again this week.

[nickp8]

7/13 Deadlifts

Deadlifts
135x10
135x5
225x5
315x5
365x3
405x3
455x1
475x1

Speed Squats w/ SSB(30 seconds rest)
225x3
225x3
225x3
225x3
225x3
225x3

Hamstring Curls w/ Bosu Ball
4x10

Heavy Sled Drags(on a rubber floor and yes it makes a difference)
50' with 10 plates
50' with 11 plates
50' with 12 plates
50' with 12 plates

http://www.wannabebig.com/forums/attachment.php?attachmentid=30322&stc=1&d=1310595163

Kept the weights on the squats and deads pretty light because I have a game on Saturday.

[Coke]

That picture speaks volumes, lol.

[nickp8]

That picture speaks volumes, lol.

Ha thanks Coke. I was dying after those. They are going to be a lot more common in my training because the new gym I go to has their own sled.

I am going to do a Defranco repetition style upper body workout tonight.

[StLRPh]

just realized my post didn't show...

anway, that sled work sounds horrible (in a good way). Nice work

[nickp8]

just realized my post didn't show...

anway, that sled work sounds horrible (in a good way). Nice work

No worries. It was pretty tough and I'm glad I will be doing them again. I feel like they help with conditioning and strength but I don't get sore from them. They seem to be a lot easier on my legs even when I go heavy.

[nickp8]

7/14 Upper

DB Bench
100x15
100x15
100x15

Pull Ups ss w/ Shrugs
3x10/12

Dips
3x15

Hammer Curls
2x20

Easy workout, just wanted to get blood in the muscles and be fresh for my game. It's amazing how much 2 weeks off of hitting people makes. I have still been practicing just without pads and I feel great.

[nickp8]

7/17 Bench Press

Bench Press
135x10
135x8
225x5
225x5
255x5
275x5
285x5
285x5

Got a call from my girlfriend saying she needed to borrow the car, so I will finish the training session later tonight.

[Coke]

Always looking damn good Nick.

[Brian C]

A couple good sessions there. That sled drag is crazy. Another thing I need to incorporate.

[nickp8]

Always looking damn good Nick.


A couple good sessions there. That sled drag is crazy. Another thing I need to incorporate.

Thanks guys.

[nickp8]

Here is the rest of the workout from the other day.

Pull Ups
3x10

Hammer Strength Rows
5pps x8
5pps x8
5pps x8
5pps x12

DB Rows
150x6
150x6
150x6

Hammer Strength Pulldowns
3pps x10
4pps x8
4pps x6

Hammer Curls
65x10
75x8
85x6

DB Curl to Shoulder Press
45x12
45x12
45x12

Lateral Raises
35x15
35x15

DB JM Press
2x20

Did more than I realized.

[StLRPh]

Did more than I realized.

I'll say...

[J L S]

strong pressing buddy!

[nickp8]

I'll say...
Haha

strong pressing buddy!

Thanks for checkin' in.

[nickp8]

7/20 Squats

SSB Box Squats
135x10
225x8
275x5
315x5
365x5
405x6

Speed Pulls
135x2
225x2
365x2
365x2
365x2
365x2
365x2

Natural GHR's
3x8

Ab Superset
3x10/10

Had to use the SSB today because I got a new tattoo last night on my right shoulder blade. The 405 felt pretty easy but I stopped because the clips don't fit on the bar and the weights were sliding off. Someone took the sled out of the gym so no heavy sled drags today, which sucks. Played golf before the gym and was suprised I still had decent energy after 4 hours in this hot ass weather. I think it reached 111 today.

[StLRPh]

looks like a pretty good day

[Coke]

Session is quite impressive, especially with the golfing beforehand in killer heat.

[Brian C]

Great rep work with the ssb. Shit, after golf all I want is my couch..

[nickp8]

looks like a pretty good day
Thanks.

Session is quite impressive, especially with the golfing beforehand in killer heat.
Thanks Coke.

Great rep work with the ssb. Shit, after golf all I want is my couch..

It was tempting, but i hate missing my squat day.

[nickp8]

7/21 Upper Accessory

DB Press
50x25
75x15
90x10
100x5
115x5
125x10
100x20

DB Shrugs
145x8
145x8
145x8
145x8 (Thats all the DB's go up to at this gym)

Single Arm DB Shoulder Press
50x5
65x3
75x3
85x3

Hammer Curls
2x12

Dips
4x15

Rope Pushdowns
3x10

Lateral Raise ss w/ Front Raise
2x12

Starting to do more shoulder work. I am trying to take advantage of my shoulders feeling good. That's why I am pressing twice a week for now. I have another preseason game this Saturday. I have to try and squeeze in a couple extra sessions before Wednesday because I am going back to Jersey for a long weekend.

[Coke]

Good stuff going on there Nick, you are one busy guy - always into something, lol.

[Kiff]

Solid pressing day.

[nickp8]

Good stuff going on there Nick, you are one busy guy - always into something, lol.
I try and stay as busy as possible, I don't like down time.

Solid pressing day.
Thanks Kiff.

[nickp8]

7/25 Bench Press

Pull Ups
4x8

Bench Press
bar x25
135x15
225x5
225x5
245x5
275x3
295x3
315x3

DB Bench
100x6
115x6
130x6

Chest Supported Rows
5x20

Close Grip Bench(finger on smooth)
135x15
225x10
225x10

Single Arm Cable Pushdowns
3x8-12

Still going with the wider grip and my shoulders still feel good. We dominated in our football game on Saturday. I finished with 7 tackles 2 for a loss. Squatting tomorrow, football practice tomorrow night, then flying to New Jersey Wednesday morning. I will get a session or two in when I am back there, but they won't be to eventful because of the copious amounts of drinking and I'll be at the beach from Friday to Monday.

[StLRPh]

enjoy the down time, nice work at the game btw

[Coke]

Sounds like a great time to be had in Jersey, you deserve to be skipping sessions altogether while away.

[J L S]

nice work, look strong all round, pressing and lower work!

[Brian C]

Like all the pressing work nick. Congrats on some great numbers last game too.

[nickp8]

enjoy the down time, nice work at the game btw


Sounds like a great time to be had in Jersey, you deserve to be skipping sessions altogether while away.


nice work, look strong all round, pressing and lower work!


Like all the pressing work nick. Congrats on some great numbers last game too.

Thanks guys.

[nickp8]

Finally back in the gym. This was the longest I have been out since I had surgery on my leg in '09.

8/6 Upper

Bench Press
135x15
185x10
225x10
145x8
275x5
295x3
315x1
225x20 Still going with the wider grip on bench. Strength felt ok, probably good for 5 at 315.

Pull Ups
6x7

Lateral Raises
3x10

Pushups ss w/ DB Curls
3x15/10

Took it nice and easy on my first day back. Squatting tomorrow, hopefully I didn't lose to much strength, it's been a couple weeks since I had a bar on my back. I had a great vacation, but it's time to get back to work.

[StLRPh]

3 plates for a single and 20 reps with 225lb on bench = easy day :confused:

nice work bud, very excited for the NFL season to start. I'm optimistic about the Rams. If Cadillac Williams glass knees hold up, we'll finally have some help for Steven Jackson.

[Kiff]

Really good work mate/

[Brian C]

3 plates for a single and 20 reps with 225lb on bench = easy day :confused:

nice work bud, very excited for the NFL season to start. I'm optimistic about the Rams. If Cadillac Williams glass knees hold up, we'll finally have some help for Steven Jackson.

RAMS week 1....0-1. The Green are coming

Good work Nick, welcome back

[nickp8]

3 plates for a single and 20 reps with 225lb on bench = easy day :confused:

nice work bud, very excited for the NFL season to start. I'm optimistic about the Rams. If Cadillac Williams glass knees hold up, we'll finally have some help for Steven Jackson.
Sorry pal, the Rams season isn't going to start that well.


Really good work mate/
Thanks Kiff.

RAMS week 1....0-1. The Green are coming

Good work Nick, welcome back
Yeaaaa buddy.

[nickp8]

8/7 Squats

Squats
135x15
135x5
225x5
275x5
315x3
365x3
405x3

DB SLDL's
75x15
100x12
115x10

That's it, once again taking it easy for the first few sessions. The weight felt really good. Football practice tonight. Weight is still down, I'm hovering around 238-242lbs. I feel fast, but a little weak. The past 4 years I have consistently been 255lbs. minimum. Damn it.

[StLRPh]

time to hit the buffets

[Coke]

You probably will feel better about it all with at least a few more added pounds.

Glad to see you back from the well deserved vacation. Good luck to your football team this season.

[J L S]

taking it easy with some nice numbers

cant wait untill you turn it up a few notches! welcome back

[-JM-]

Keeping as busy as ever in here Nick. Knocking out strong sessions even though most of them are preceded by training, travelling or even golf! Good soild work mate.

....aaaaaaaand since this is the 1000th post in your journal I thought I should mark it with something awesome. This picture of four crayons with star wars characters whittled into them should do it. :)

http://www.likecool.com/Gear/Projects/Star%20Wars%20Crayons/Star-Wars-Crayons.jpg