Nickp8's Road to Recovery

[nickp8]

time to hit the buffets
Tell me about it.


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.
Thanks Coke.

taking it easy with some nice numbers

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

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

Haha thanks. I didn't even notice it was up to 1000 posts.

[nickp8]

8/8 Upper

DB Bench Press
75x20
100x20
115x15
130x10
130x6

DB Rows
145x5
145x5
145x5
145x5
145x5

Seated Cable Rows
260(stack)x3x10

Dips
3x15

Rear Delt Raises
3x12

Rope Pushdowns
3x20

Probably going to do a light leg day or a hard conditioning day tonight.

[Coke]

Like them DB benching and rowing numbers bro.

[nickp8]

Like them DB benching and rowing numbers bro.

Thanks Coke.

[nickp8]

8/10 Lower

Squats from Pins
135x10
225x5
275x5
315x2
315x2
315x2
315x2
315x2

Leg Press
5x5 Switched foot psoition every set, including single leg.

Back Raises
3x12

My training seems to be morphing back into a Defranco style split with out me even thinking about it. I guess it's good to go back to an auto regulating style training split every now and again. I am feeling pretty good so we will see where it takes me.

[StLRPh]

bottoms up squats are the devil!

[Coke]

I guess it's good to go back to an auto regulating style training split every now and again.

No joke, that is about as close as you can get to being plain instinctive or following your gut.

[nickp8]

Missed posting a few sessions, but the other day I did 3 sets of 5 at 275 for close grip bench and a few other things. Doing a full body workout tonight to make up for missed days.

[Coke]

Missed posting a few sessions, but the other day I did 3 sets of 5 at 275 for close grip bench and a few other things. Doing a full body workout tonight to make up for missed days.

Good deal, whatever it takes to keep it on track.

[Brian C]

Pretty ugly on both sides of the ball. I was worried about Castillo taking over the D, and after this game, im thinking big mistake. Big holes in the middle all night long. Casey Matthews isnt going to cut it.

[nickp8]

Good deal, whatever it takes to keep it on track.
Thanks Coke.

Pretty ugly on both sides of the ball. I was worried about Castillo taking over the D, and after this game, im thinking big mistake. Big holes in the middle all night long. Casey Matthews isnt going to cut it.

I can't stand watching him. He can't get off blocks and he just gets pushed around. I miss Trotter.

[nickp8]

8/18 Full Body

Bench Press
135x20
135x10
225x5
225x5
245x5
275x5
275x5
275x5 Switched my grip every set.

Squats
135x8
225x8
275x5
315x3
315x3
315x3

Pull Ups
3x10

Did a full body workout because of more missed sessions and time constraints. First game of the season is tonight against a team from Utah.

[Brian C]

Good work getting it in. Best of luck tonite.

[StLRPh]

nice work and good luck tonight

[Coke]

Did a full body workout because of more missed sessions and time constraints.

Way to be doing it when on the go.

[nickp8]

Good work getting it in. Best of luck tonite.


nice work and good luck tonight


Way to be doing it when on the go.

Thanks guys.

[nickp8]

I ended up playing in 2 games this weekend. One on Saturday night and one on Sunday night. I'm paying for it today though.

Saturdays Game: We won 31-7. We scored most of our points in the first half. This was my worst game in the past 3 years. I finished with 3 tackles and a sack, but missed 2 easy tackles that need to be made. I also played Fullback and I had 2 carries. 1 for 7 yards and a fumble in the backfield on the other one. The handoff was really late (it was a draw play), but it still shouldn't happen. All around I felt very sluggish and out of it too.

Sundays Game: We won 35-0. Redemption. I had a very good game and finished with 6 tackles, 3 for a loss, and a sack. Besides for the stats I put constant pressure on the QB all night and ran through the lineman and running backs trying to block me every time I blitzed. I was kind of suprised how good I felt considering I played the night before, but I'll take it. I am sore as hell today and I think I will get a light lift in tonight. I need to get back on track with a schedule.

[StLRPh]

things tend to balance out...nice job getting after it for the second game

[Coke]

Damn, you guys were killin em out there this past weekend - should be a great season.

[Brian C]

2 nice games bud. Way to come back the next nite and dominate.

[J L S]

complete domination in those games! not surprised you are paying for it now!

[nickp8]

things tend to balance out...nice job getting after it for the second game


Damn, you guys were killin em out there this past weekend - should be a great season.


2 nice games bud. Way to come back the next nite and dominate.


complete domination in those games! not surprised you are paying for it now!

Thanks guys.

[nickp8]

8/23 Upper

Glose Grip Bench
135x15
135x15
225x10
225x5
245x5
275x5
295x3
305x3 Back to close grip. Shoulders are toast already from football.

Incline DB Press
3x10

Pull Ups
60 Total reps, I forget how many sets.

Hammer Curls
2x15

Another quick workout. Squatting tonight and I will keep it short yet again. I hate training only twice a week, but shit happens.

[Brian C]

2 days plus football practice plus games is a lot of work. Nice CGs

[nickp8]

2 days plus football practice plus games is a lot of work. Nice CGs

Thanks Brian. I know i'm doing more, but I hate that feeling of not being at the gym a few times a week.

[nickp8]

8/25 Squats

Squats
135x15
225x10
275x5
315x5
365x3
405x3
425x3

Cardio
20 min.

In and out in 30 minutes. Just doing the basic stuff for now. I have a game Saturday against a Cali team.

[Coke]

Looks fine guy, keep holding it down the best way you can.

[J L S]

the basics work! i wouldnt worry about being in there twice a week with all your games!

[StLRPh]

the basics work! i wouldnt worry about being in there twice a week with all your games!

exactly, you're training for football

[nickp8]

Looks fine guy, keep holding it down the best way you can.


the basics work! i wouldnt worry about being in there twice a week with all your games!


exactly, you're training for football

Thanks guys.

[nickp8]

8/29 Upper

Close Grip Bench
185x15
225x5
275x5
275x5
315x3
275x5

DB Rows
145x6
145x6
145x6
145x6
145x6

Cable Rows
280x15
280x15
280x15

Hammer Curls
50x12
75x8
85x6

8/30 Shoulders

Military Press
135x15
185x12
205x12

Lateral Raises
8x8

BB Front Raises
3x15

Rear Delt Machine
3x15

30 minutes of cardio.

I am going to bump up the cardio a lot in the next few weeks.

[J L S]

two great looking sessions man, i like the way you stick with the basics and are real strong with them too.. it proves they work!

[Coke]

Like those efforts, good deal on increasing the cardio in the weeks ahead.

[nickp8]

two great looking sessions man, i like the way you stick with the basics and are real strong with them too.. it proves they work!
They certainly work.

Like those efforts, good deal on increasing the cardio in the weeks ahead.

Thanks Coke.

[nickp8]

9/2 Squats

Squats
135x15
225x8
225x5
275x5
315x3
365x3

Cardio
20 min.

Kept the squats light, my knee was a little sore.

[Brian C]

A few good squat sessions Nick. And great volume on the upper day. Hope the knee is ok.

[Brian C]

A few good squat sessions Nick. And great volume on the upper day. Hope the knee is ok.

So what do you think? Im a little worried about this season. O line is a mess right now.

*sorry about the double post

[J L S]

hope your knee feels better soon

[Coke]

Good deal, those lighter squats will keep you on the mark.

[nickp8]

A few good squat sessions Nick. And great volume on the upper day. Hope the knee is ok.

So what do you think? Im a little worried about this season. O line is a mess right now.

*sorry about the double post

I am a little worried but they have a great o-line coach. So they might be able to overcome what ever problems they have.

[nickp8]

9/4 Upper

Close Grip Bench
135x15
225x5
245x3
265x1
275x1
295x1
305x1
315x1
325x1
335x1
345x1
355x1 Felt good left a little in the tank, but I wanted to know where I was at.

Pull Ups
4x10

Upright Rows
5x10

9/6 Back

Chest Supported Row
90x15
135x15
180x12
225x8

DB Row
145x6
145x6
145x6
145x6

Face Pulls
3x15


The knee is feeling fine. It was just a little sore from football and the extra running I think. Squatting today.

[Coke]

Nice job for both days man, staying strong.

[nickp8]

9/7 Squats

Squats
135x10
135x10
225x8
275x5
315x3
365x3
405x1
435x1
455x1
465x1
405x3
315x8

Back Raises
2x15

The 465 felt harder then it should have, but was still very fast and I had a lot in the tank. I have been going out a lot and busy as hell with work so that's why all my workouts are short and basic. I seem to be maintaining my strength well even though I have been using submaximal weights.

[Brian C]

Strong CGs and squats Nick. Sitting Watson for the opener. Saw that coming

[J L S]

its great to see you are maintaining your strength!

keep the good work coming

[Coke]

Super sets with the squats.

[nickp8]

Strong CGs and squats Nick. Sitting Watson for the opener. Saw that coming


its great to see you are maintaining your strength!

keep the good work coming


Super sets with the squats.

Thanks guys.

[nickp8]

Did this on Friday 9/9

Upper

CG Bench
135x10
225x8
225x28

Single Arm DB Shoulder Press
55x8
75x6
85x5
100x3

Pushdowns
3x15

Happy with the 28 reps on bench. My best is 33 i think. I have been all over the place as far as training recently and really haven't had a plan in place since May. It's about that time that I put something together and stick to it. I might be getting a second job doing security at a club. I am going to come up with something after I decide if I want to take the job or not.

[Coke]

No doubt man, you will be able to work something out either way.

Like the huge benching with reps.

[nickp8]

9/19 Upper

Close Grip Bench
305x3
225x15
225x15
275x8
275x8 Yes this is actually how my sets went in order. Don't ask because I don't know.

DB Rows
145x8
145x8
145x8
145x8

DB Curls ss with Push Ups
10/20
10/20
10/20

Haven't been training to much. We won our game on Saturday 57-0. I played really well and finished with 5 tackles, all of the behind the line of scrimmage and I had some brutal hits on special teams. Good times.

[J L S]

good work! and thats awesome about your performance! keep doing what you're doing!

[Coke]

We won our game on Saturday 57-0

Damn Nick, them guys didn't even have a chance, lol.

[nickp8]

9/27 Upper

Close Grip Bench
135x10
225x6
245x6
275x6
295x6
315x6

DB Row ss with Pull Ups
3x5/5 Used the 150lb dumbells for rows.

I sound like a broken record but everything is started to get back into a normal schedule for me. I am going to squat tonight for the first time in a while.

[StLRPh]

solid as always, did you decide to do the second job?

[Coke]

Great supersets for the back. You own them heavy close grips, they seem to be a key movement for your type structure or build.

[J L S]

nice pressing nick, glad things are returning back to normal for you!

[nickp8]

solid as always, did you decide to do the second job?


Great supersets for the back. You own them heavy close grips, they seem to be a key movement for your type structure or build.


nice pressing nick, glad things are returning back to normal for you!

Thanks guys.

[nickp8]

9/29 Squats

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

Barbell Curls
135x5
135x5
135x5

Squats felt pretty good. Left a ton in the tank. I will start pushing it next week.

[Coke]

Squats have been on schedule dude, good deal on those bb curls as well.

[Brian C]

Dont even know where to begin with this team. Turnovers....wtf

[nickp8]

Dont even know where to begin with this team. Turnovers....wtf

I don't know what to say. They are just flat out sloppy. The offsides penalty at the end of the game painted the perfect picture of how everything is going right now.

[nickp8]

10/10 Upper

Bench
135x15
225x10
245x6
275x10
275x8
275x6

Chest Supported Rows
3x15

DB Shrugs
145x10
145x10
145x10

DB Curls ss w/ Pushups
50x12/20 pushups
50x12/20 pushups

Missed a couple posts, I think one squat day and one upper body day. Squats tonight.

[Brian C]

Strong upper day Nick, great work pal.

[nickp8]

Strong upper day Nick, great work pal.

Thanks Brian.

[StLRPh]

haven't seen a football update in a while. i've been living vicariously through your team since mine sucks ass :(

[nickp8]

haven't seen a football update in a while. i've been living vicariously through your team since mine sucks ass :(

Haha, sorry about that. Righ now we are sitting at 4-0 and playing great. I have been really busy and have been out of town a couple times so that's why I am not caught up on anyones logs, including my own.

[nickp8]

10/11 Lower

Squats
135x10
225x10
315x6
365x5
405x1
455x1
495x1
405x10

DB SLDL's
145x8
145x8
145x8

My hamstrings are torched from those stiff leg deads. The 495 was very easy. I will catch up on everyones logs tomorrow.

[Brian C]

Dam strong squatting Nick. And good to hear your team is kicking ass. 4-0, awesome.

[Coke]

Wow, truly appreciate where you are going with the squats!!

[nickp8]

Dam strong squatting Nick. And good to hear your team is kicking ass. 4-0, awesome.


Wow, truly appreciate where you are going with the squats!!

Thanks guys.

[nickp8]

10/16 Bench

CG Bench Press
135x15
225x12
225x10
275x3
295x3
315x3

Incline DB Press
75x20
100x15
100x12

Pushdowns
2x20

Back Raises
2x15

Kept the volume low on bench since I played in a game the night before. I will do some back work tonight.

Saturdays game we won 43-13. We gave up 2 garbage time TD's which pisses me off. I got there at halftime because of work, but still finished with 7 tackles, 3 for a loss, and a fumble recovery. They ruled me down by contact on the fumble recovery which is bullshit, it took away an 80 yard TD from me.

[StLRPh]

can't believe how much work you get in...I'm completely shot after BJJ and here you are playing football, working and lifting heavy :thumbup:

[Coke]

can't believe how much work you get in...I'm completely shot after BJJ and here you are playing football, working and lifting heavy :thumbup:

No bullshit, Nick is a machine, lol.

[Brian C]

Dam good numbers for a half a game. Congrats on the win. So the Birds traded Ronnie Brown to detroit for Jerome Harrison, again. Better fit i guess. Rumor(strong) going around was they were shopping D Jackson to Pitt for Troy Polamalu... Hmmmmmm

[nickp8]

can't believe how much work you get in...I'm completely shot after BJJ and here you are playing football, working and lifting heavy :thumbup:
I guess. I think it seems like a lot more then it actually is.

No bullshit, Nick is a machine, lol.
I wish.

Dam good numbers for a half a game. Congrats on the win. So the Birds traded Ronnie Brown to detroit for Jerome Harrison, again. Better fit i guess. Rumor(strong) going around was they were shopping D Jackson to Pitt for Troy Polamalu... Hmmmmmm
Thanks Brian. That would be a very odd trade and to be honest I think it would be a shitty one. The need a premier linebacker, and they should trade one of the corners for one. I feel that would make a lot more sense.

[nickp8]

10/17 Back

Pull Ups
20, 12, 10, 8

DB Rows
145x5x5

Chest Supported Rows
3x12

DB Shrugs
145x15
145x15

DB Curls ss w/ Pushups
3x12/20

[nickp8]

10/18 Lower

Squats
135x15
225x10
275x8
365x3
405x3
435x3
455x4

Leg Press
3x10

Hamstring Curls
3x20

Squats felt good. Left a few in the tank.

[Coke]

Great consecutive efforts guy.

[nickp8]

Great consecutive efforts guy.

Thanks Coke.

[nickp8]

10/21 Chest

CG Bench Press
185x15
225x15
245x15
275x10

Hammer Strength Incline
3x20

Hammer Strength Decline
3x20

Just did this because I was bored and felt like going to the gym.

We won our game last night 30-0. Once again I got there at halftime, but I finished with 4 tackles, 2.5 sacks, a saftey, a batted down pass, and I knocked someone out (and didn't get called for illegal helmet to helmet contact). So all in all it was a great half of football.

[Kiff]

helmet on helmet is illegal>? Just unlucky in my book...?

Nice work Nick.

[Coke]

...and I knocked someone out

Not surprised with that shit, you be killin 'em out there.

[nickp8]

10/24 Bench Press

CG Bench Press
135x15
135x10
225x10
245x5
255x5
265x13 left a few in the tank

Incline DB Press
100x10
100x10
100x10

Pull Ups
40 total

DB Rows
145x6x5

DB Curls
3x12

Started 531 again. Set my training maxes pretty light. Excited to train with a plan in place again. During the football season I am going to deadlift on my squat day.

[Coke]

The deads & squat combo can't be beat, I did similarly last winter to good effect.

[Brian C]

Dude, your 1 half stats smoke most guys full game stats. Pretty dam impressive.
Having a plan for your training makes all the difference in the world. No need to beat yourself up everyday trying to think what to do. Im thinking of starting up 531 again too after the meet.

[nickp8]

The deads & squat combo can't be beat, I did similarly last winter to good effect.
Honestly, it has never worked well for me. It lets me maintain my deadlift but not build it. My squatting doesn't suffer though. My deadlift has always gone up with higher reps with heavy weight. I just need to start dealifting again. I haven't in a while.


Dude, your 1 half stats smoke most guys full game stats. Pretty dam impressive.
Having a plan for your training makes all the difference in the world. No need to beat yourself up everyday trying to think what to do. Im thinking of starting up 531 again too after the meet.

Yea it was a really good game for me. It helped that I used to play with that QB so I knew how he moved around in the pocket and how he reacts to pressure. 531 has always worked really well for me with my work hours and football. I have just been jerking around the past couple months.

[nickp8]

10/27 Squats
135x10
225x8
275x8
315x5
335x5
360x5
385x5

Military Press
135x5
155x5
165x5
175x5

Hammer Strength Pull Down
3pps x12
4pps x12
4 and a quarter per side x12
5pps x12

DB Curls ss w/ Push Ups
2x10/20

Didn't deadlift because I am supposed to have a game tomorrow. My setup is going to be squats on sun, bench tues, and deads wed. I won't push the reps in squats though because it's the day after my games. I only have a few games left till the end of the season anyway.

[Coke]

Session is nice and varied bro.

[nickp8]

10/31 Squats and Deads 3 rep week

Squats
135x10
225x10
275x5
365x5
385x5
405x10

Deadlifts
135x10
225x5
315x5
365x5
385x5
405x5

Abs
3x10

I messed up and forgot this was my 3 rep week and I did 5 reps with the 3 rep percentages. No big deal. Everything felt good. Kinda weird to deadlift for the first time in a few months, but it felt ok.

[Brian C]

Very solid sessions Nick. FINALLY the Birds played up to their potential. Look great all around, and Reid is starting to realize to give the ball to Shady. Top 3 RB for sure.

[Coke]

Workout is superb dude.

[nickp8]

Very solid sessions Nick. FINALLY the Birds played up to their potential. Look great all around, and Reid is starting to realize to give the ball to Shady. Top 3 RB for sure.
Thanks. Yea they finally showed up. Hopefully it continues.

Workout is superb dude.

Thanks Coke.

[nickp8]

11/1 Bench Press 3's Week

CG Bench Press
135x15
135x8
225x8
245x3
265x3
280x10

Incline CG Bench
3x12

Chest Supported Rows
3x12

Hammer Strength Pulldowns
3x12

I still have not decided if I am going to use 531 for military press. I don't want to deal with the shoulder bullshit. Everything else feels good.

[J L S]

smashing the final rep sets! nice work!

[Coke]

I still have not decided if I am going to use 531 for military press. I don't want to deal with the shoulder bullshit.

Hearing you bro, nobody wants to go through any of that, whether it's the shoulders, elbows, knees, or whatever.

[nickp8]

11/7 Bench Press 531 Week

CG Bench
135x20
225x8
225x5
245x5
275x3
305x7 Definitely had 9 not sure if I would have got 10

Pull Ups
4x10

DB Shrugs
3x15

Hammer Curls
2x12

Took it easy on the extra work today. Bench is starting to progress again and hopefully I can get it back to where it was. I have decided that I am going to commit to a goal of benching 405. I have been extremely close and there were some days that I felt if I would have tried it I could get it. The problem is I never really cared to much about my bench press. I am still going to use 531, I am just going to focus more on bench and the accessory movements that help my bench. When I benched 395 I could do 315x12, 335x7 or 8, and 365x3. So I will use those rep ranges as a guide.

[nickp8]

11/9 Squat and Deadlift 531 Week

Squats
135x15
225x5
315x5
365x5
395x1
425x8

Deadlifts
135x5
225x5
315x5
405x10

Shrugs
405x12
405x12
405x12

Everything felt good. Not really following percentages on deadlifts yet since I haven't been pulling regularly. Just want to get some decent reps with decent weight.

[J L S]

killing your rep maxes as usual!

405 bench is a nice milestone, hope to see you smash it!!!

[Brian C]

Great work Nick. Some huge squatting.

[Coke]

Good job all around, look forward to seeing the 4pps flat bench in here.

[nickp8]

killing your rep maxes as usual!

405 bench is a nice milestone, hope to see you smash it!!!


Great work Nick. Some huge squatting.


Good job all around, look forward to seeing the 4pps flat bench in here.

Thanks guys.

[nickp8]

11/14 Bench Press 5's week

CG Bench
135x20
225x8
225x5
245x5
265x5
280x12

DB Rows
145x8
145x8
145x8
145x8

Kept it short because I had a game Saturday, a game this Wednesday, then another game this coming Saturday. AS for the game last Saturday, we won 38-6. We are still undeafeted at 8-0. Playoffs start next week. I finished the game with 6 tackles, 2 for a loss, and 1 sack. I need to check my stats with my coach but I think I have 10 or 11 sacks so far this year and I only played in 6 games, and 2 of the games I got there at halftime. I feel really good this year, mostly because my speed is finally back to where it was before I broke my ankle 2 years ago. I am not squatting or pulling this week due to football.

[Coke]

Clearly a stellar season for you guys, glad to see you back at full speed and doing damage.

[Brian C]

Thats some pretty damn amazing stats bro, congrats on a great year so far. By the looks of the game scores, you should breeze through the playoffs!

As for the Birds, im speechless. D Jackson out for bullshit and the whole team was just not into the game it seemed. Totally F'n frustrating. Now Vick broke 2 ribs supposedly in the second play of the game. Theyre giving up on themselves. Wasted season...

[nickp8]

Clearly a stellar season for you guys, glad to see you back at full speed and doing damage.
Thanks Coke. It feels good to have my wheels back.

Thats some pretty damn amazing stats bro, congrats on a great year so far. By the looks of the game scores, you should breeze through the playoffs!

As for the Birds, im speechless. D Jackson out for bullshit and the whole team was just not into the game it seemed. Totally F'n frustrating. Now Vick broke 2 ribs supposedly in the second play of the game. Theyre giving up on themselves. Wasted season...

Thanks Brian. I commented on the Eagles in your log.

[nickp8]

11/21 Bench Press 3's Week

CG Bench
135x20
135x10
225x8
225x5
245x3
275x3
295x3
315x3

Floor Press
225x12
275x12
275x12

Hammer Strength Bench
3x15

Machine Flys
3x15

My body is sore as shit from playin 3 games in 7 days. Took it pretty easy tonight. AS far as the game on Saturday we won 24-15. It was ugly though, we had a ton of penalties, the refs were horrible. I finished with 7 tackles, 3 tackles for a loss, and 1 fumble recovery. No sacks this game. I have 2 weeks off till the playoffs start.

[Brian C]

Nice bench work Nick. Great finish to the season in a tough game. Rest up for the playoffs. Cant wait to hear how you do.

[Coke]

U guys be kickin' ass in a big way, look forward to hearing about the playoffs.

You totally dig doing close grips, seems to be one of your staple moves.

[nickp8]

Nice bench work Nick. Great finish to the season in a tough game. Rest up for the playoffs. Cant wait to hear how you do.
Thanks Brian.

U guys be kickin' ass in a big way, look forward to hearing about the playoffs.

You totally dig doing close grips, seems to be one of your staple moves.

Yea, I like the close grips because they are easier on my shoulders. I have noticed that my elbows hurt a little more though. I guess there is always a give and take.

[nickp8]

11/24 Turkey Day Squats

Squats
135x15
135x10
225x5
275x5
315x5
365x5
405x5
435x1
455x1
475x1
Drop Seat
405x5
315x10
225x15
135x20 Horrible, horrible idea. I almost threw up all over.

Leg Press
2x10

11/25 Shoulders

Smith Machine Press
135x5
185x5
255x5
275x5
225x15

Upright Rows
3x15

Lateral Raises
8x10

I did an arm day earlier in the week also. Figured I would do a body part split since I didn't have football this week.

[Coke]

Big workout days...special props on the huge squats, including the ridiculous drop-sets.

[J L S]

that squat dropset is a horrible idea haha, looks absolutely brutal!

[nickp8]

Big workout days...special props on the huge squats, including the ridiculous drop-sets.
Thanks Coke.

that squat dropset is a horrible idea haha, looks absolutely brutal!

Yea, not to sure if I will be doing that again any time soon.

[nickp8]

11/30 Full Body

Bench Press
135x15
225x8
225x8
245x5
265x5
285x5

185x10, 5 sets

Pull Ups
4x10

Squats
135x15
135x10
135x10
225x5
315x5

Chest Supported Rows
4x12

Deadlifts
3x10

Did a little of everything today because once again I messed up my schedule and didn't want to squat to close to my game on Saturday.

[Coke]

Got the big three movements in and then some, good job.

[nickp8]

Worked out 3 times, forgot to post them. Here is a summary of what I remember.

Sun

Bench Press
315x3
225x24

Rows
4x8

Tues

Deadlifts
505x5

Rack Pulls
495x5
495x5

Wed

Squats
135x15
135x15
135x5
225x5
225x5
315x3
365x3
405x3
425x3

Hack Squat
4x10

Leg Extensions
3x15

We won our first playoff game last Saturday 35-0. I finished with 5 tackles and 1 sack. One more game till we are in the championship. If all goes well and we win we get a chance to play for the national championship either here in Vegas or in Orlando.

[Brian C]

Good job getting it in around football and shit. Congrats on your win bro. Hope to hear you guys make it to the championship.

[Coke]

Stellar all week long, beginning with your football team to the big lifts.

[nickp8]

Good job getting it in around football and shit. Congrats on your win bro. Hope to hear you guys make it to the championship.


Stellar all week long, beginning with your football team to the big lifts.

Thanks guys.

We won last night 42-0, so we are now in the championship game this weekend. I finished with 15 tackles, 4 tackles for a loss, and 2 sacks. It looks like I had a lot of tackles but to be honest 6 of them came on one long drive and they converted a few first downs.

[nickp8]

12/12 Bench

CG Bench Press
135x15
225x12
245x8
275x5
275x5
275x5
275x5
275x5

DB Bench Press
90x15
100x20
100x15

Hammer Strength Bench
23,17,10

DB Extensions
3x15

[nickp8]

12/13 Deadlifts

Deadlifts
135x15
225x10
315x5
405x3
455x1
525x5

DB Rows
90x12
180x6
180x6
90x15

Lat Pulldowns
15,12,12

BB Curls
5x10

Pulls are starting to feel good again. Championship game is on Saturday.

[J L S]

awesome pulls nick, wouldnt be surprised at all if you had a 600 pull in you looking at that!

good luck in the championship game!

[Coke]

Those efforts were great Nick, make no mistake.

Glad to see you guys compete in the big game - good luck!!

[nickp8]

Thanks guys.

[nickp8]

12/19 Bench

Bench Press
135x20
225x8
225x8
275x5 close grip
275x8 wide
275x5 close
275x8 wide

DB Press
100x12
100x10
75x20 made sure there was a big stretch on all sets

Hammer Strength Press
3x10-25 pressed as fast as possible and went down with a 5 count every rep.

[Coke]

Good day of pressing sets man.

[J L S]

nice work nic, how did the game go!?

[nickp8]

Good day of pressing sets man.
Thanks Coke.

nice work nic, how did the game go!?

Thanks man. We won.

[nickp8]

12/21 Back

BB Rows
135x25
225x12
225x12
275x12
225x10
135x20

Pull Ups
6x8

DB Shrugs
3x10

HS Rows Underhand grip
4x10

We won the championship 38-3. I finished with 10 tackles and 2 tackles for a loss. We now play for the national championship on Jan. 20 against a California team. I leave for Jersey tomorrow morning so I am not sure if I want to do legs tonight and be miserable on the plane or just do legs on Christmas Eve with the very strong chance that I will be hung over. Decisions decisions.

[Coke]

No doubt there's lots of love for you in Jersey...enjoy the Holidays bro.

[nickp8]

Just a quick update. Got back from Jersey on Monday after a 10 day vacation. Lifted quite a bit there. Don't remeber exactly what I did, but I worked up to an easy 405x5 on squats and did a few sets of 315x5 on bench, no pulling. I did a light workout this past Tuesday, no other lifting besides that. I have a tryout for an arena team here in Vegas tomorrow called the Sin City Blackjacks. It's basically an arena 2 team. Good thing is I have played for the coach before and he let me know all practices and stuff would be at night. So I can play and keep my job which is the major factor in me doing this. I'll post my numbers from the tryout tomorrow. I feel slow right now so I'm guessing I will run a 4.8 at 245lbs. which is bad for me.

[Brian C]

Congrats on the win and best of luck with the tryouts Nick.

[J L S]

Congrats on the win and best of luck with the tryouts Nick.

I second this! keep us updated!

[nickp8]

The tryout went really well. The coach said he was going to sign me, I haven't seen the contract yet though. They are signing everyone on the 24th. These were my numbers:
40 yard dash: 4.70, 4.70 again, 2nd best time
225 Bench Press: 30 reps most reps by a good amount
5-10-5 agility: 4.13 fastest time
L Cone: 6:06 second fastest (don't compare this number to nfl numbers, it was a little shorter then normal)
Vertical Jump: 39" highest jump

Overall I was happy with my numbers. One of the guys timing the 40 clocked me at 4.68 but he wasn't an official timer. My bodyweight was 243lbs. in the morning.

[Brian C]

Congrats Nick! Sounds like you really kicked ass. Happy for you. Look forward to seeing where this takes you.

[Coke]

You did great, not surprised one bit - congrats!!

[J L S]

awesome! you sound like quite the athlete nick! congrats!

[nickp8]

Congrats Nick! Sounds like you really kicked ass. Happy for you. Look forward to seeing where this takes you.


You did great, not surprised one bit - congrats!!


awesome! you sound like quite the athlete nick! congrats!

Thanks guys. I go to sign the contract this weekend. I'm really interested to see what happens as far as putting the team together and everything because it is a first year team. In leagues like this nothing is guaranteed.

[nickp8]

1/9 Upper

Bench Press
135x10
135x20
225x5
225x5 Stopped here. My pecs felt like they were going to rip off. I guess I wasn't ready to bench from doing the 225lb. test on Saturday.

Pull Ups
6x8

BB Rows
135x25
225x12
275x10
135x20

Lateral Raises
4x10

DB Curls
4x8

[nickp8]

1/13 Squats

Squats
135x15
225x10
315x5
365x5
405x5
455x1

Single Leg Squats w/ DB's
55x8
55x8
55x8

Leg Press
3x20

Hamstring Curls
4x10

[nickp8]

1/14 Tri's

JM Press
95x20
145x20
195x15
145x15
95x20

Rope Pushdowns
5x10

Overhead DB Extensions
2x10 These are f**king stupid and thats probably why I haven't done them in 8 years.

DB Extensions
2x10

Push Ups
5x20

[Coke]

Solo focus on the triceps is interesting, nice job keeping the squats in check.

[nickp8]

1/17 Deadlifts, Shoulders, Bi's

Deadlifts
135x10
225x10
315x5
405x5
455x5
505x5


Box Squats
135x10
225x5
315x2
315x2
315x2 w/ doubled mini's
315x2 w/ doubled mini's
315x2 w/ doubled mini's

DB Shoulder Press
45x15
65x12
85x12
100x12

Lateral Raises
4x10

BB Curls
5x10

DB Curls
35x10
50x10
65x10

I had a lot of time to kill and didn't feel like doing cardio so I just did some biceps and shoulders. Haven't done DB shoulder presses in a while but the 100lbs db's felt pretty light.

[-JM-]

Strong as hell on all fronts Nick. Takin' names.

[Coke]

Super session from beginning to end bro!

[nickp8]

Strong as hell on all fronts Nick. Takin' names.


Super session from beginning to end bro!

Thanks guys.

[nickp8]

1/20 Bench

Incline CG Bench
135x15
225x5
225x5
225x5 Done. Don't know what's going on, but my shoulder is killing.

Pull Ups
4x10

DB Floor Press (palms in)
75x10
100x8
100x8
100x8
100x8
100x8

DB Shrugs
3x15

BB Shrugs
2x20

I have been having pain in my right pec and shoulder and thought that almost two weeks off benching would be ok but it wasn't. It felt terrible and I kept trying to warm it up and it just got worse. Funny thing is neutral grip presses that aren't full range don't hurt. I spent 20 minutes trying every type of press I could at my gym with light weight, the only thing that was ok was db floor press with my elbows all the way in the whole time. Needless to say that's all I will be doing for a while. No pulling movements hurt it, so that's a plus. Any suggestions are welcome.

[Coke]

My plight was similar a few winters back, tried to work around it...finally went to have it checked out, sports doc said it was a minor tear that would eventually heal itself (he suggested a complete layoff for the area - 'no working around it').

Good luck with that, nobody should have to go through setbacks, big or small, but shit happens.

[-JM-]

Nick I have been suffering the same thing since 18th of November. I can do almost everything EXCEPT raw flat benching just as you are saying. I know in my case it is a tear of sorts because I heard it. No amount of warming up helps. I suggest getting a sling shot if taking a break is not an option. Seriously, you'll be amazed how it takes the stress off the shoulders.

[J L S]

youre a strong ass mofo nick

[nickp8]

My plight was similar a few winters back, tried to work around it...finally went to have it checked out, sports doc said it was a minor tear that would eventually heal itself (he suggested a complete layoff for the area - 'no working around it').

Good luck with that, nobody should have to go through setbacks, big or small, but shit happens.
Thanks Coke. I don't know if it's a tear or not. I will try and work around it and really take it easy on my shoulders for a while and see if it clears up.

Nick I have been suffering the same thing since 18th of November. I can do almost everything EXCEPT raw flat benching just as you are saying. I know in my case it is a tear of sorts because I heard it. No amount of warming up helps. I suggest getting a sling shot if taking a break is not an option. Seriously, you'll be amazed how it takes the stress off the shoulders.
I would be interested in the sling shot, but the normal grip on a barbell is one of the things that causes pain. I wish I had a swiss bar.

youre a strong ass mofo nick
Haha I wish. Many stronger people out there.

[nickp8]

1/24 Legs

Squats
135x10
225x10
275x10
315x10
365x10
405x10

Hack Squat
4x15 Heavy as I could. Couldn't walk after these

Leg Extensions superset w/ Walking Lunges
4x15/12 Couldn't move after these.

I probably looked like the most unathletic person ever trying to do walking lunges. I almost threw up all of the place. Took a solid 20 minutes to be able to think straight.

[Brian C]

Looking strong Nick. Sorry to hear the pec problems. Be careful. Squats looking strong as hell. When will they be getting the team together?

[Coke]

Great workout for the legs!

[nickp8]

Looking strong Nick. Sorry to hear the pec problems. Be careful. Squats looking strong as hell. When will they be getting the team together?
Thanks Brian. Training camp is supposed to be Feb. 11. I'm keeping my fingers crossed. The one thing about this team that worries me is it's the first year. I have seen a lot of "new" teams in this kind of league not even make it to the regular season.

Great workout for the legs!
Thanks Coke.

[nickp8]

1/27 Back

Pull Ups
4x10

DB Rows
125x10
125x10
145x10
145x10
145x10

Lat Pull Downs(neutral grip)
4x10

Chest Supported Rows
3x12

DB Shrugs
3x12

J Pulldowns
3x12

I did arms on the 26th. Just the normal stuff, nothing to write home about. I think I am going to try and do some light stuff for my pec, like benching just the bar for really high reps and some flies to get some blood in there.

[-JM-]

A swiss bar could help. Training round it and doiing light stuff will prob be the best approach.

Walking lunges are brutal. Hamstring and groin smasher. Great movement though.

[Coke]

I think I am going to try and do some light stuff for my pec, like benching just the bar for really high reps and some flies to get some blood in there.

Sounds like a plan, I knew a few guys who have done just that to good effect in a similar situation as yours.

[nickp8]

1/30 Bench

DB Floor Press (palms in)
70x20
90x15
105x15
125x12
125x8 These felt fine, no pain.

Machine Fly
1x20
1x15
1x12

Bench Press
2x50 w/ bar only

Calf Machine
2x50

Calf Presses w/ Leg Press
6x10-6

Pec felt ok. There was no pain, but I could still feel the injury. I think a few weeks without benching and it will be fine. First time I have done calves maybe ever. Decided I am going to start doing them just because my right calf still hasn't come back all the way from breaking my ankle.

[Coke]

Looks like the pec is on the mend, good deal...also, the direct calf work will do you a world of good.

[Brian C]

Good to hear no pain. Calf work for beach time soon!

[-JM-]

Big weight on the DB floor presses Nick. V Nice.

[nickp8]

Looks like the pec is on the mend, good deal...also, the direct calf work will do you a world of good.


Good to hear no pain. Calf work for beach time soon!


Big weight on the DB floor presses Nick. V Nice.

Thanks guys.

[nickp8]

1/31 Legs

Squats
135x15
225x12
275x5
315x5
365x5
405x3
425x5

Hack Squat
4x10

Single Leg Squats
3x8

Hamstring Curls
3x12

Abs
3x12

[nickp8]

2/1 Upper

CG Bench Press Yea, I'm stubborn.
bar x15
bar x15
135x15
135x5
225x5
245x5
275x5
295x5
305x5
315x5

Pull Ups
3x8

DB Curls
3x10

Pushdowns
3x12

Probably wasn't the smartest idea to bench, but the results were good. I just took longer rest breaks between sets and really focused on form. Stopped at 315 because I didn't want to push it too far. I didn't do much else because I am doing back tonight.

[Coke]

Not surprised to see the benching, lol...that's some fine leg training too, make no mistake.

[nickp8]

Not surprised to see the benching, lol...that's some fine leg training too, make no mistake.

Thanks Coke.

[nickp8]

2/2 Back

Pull Ups
4x10

DB Rows
5x8x145

Lat Pull Downs
220x20
240x15
250(stack)+25x15

Chest Supported Rows
180x15
180x15
180x12

BB Shrugs
405x20
495x15
315x8 Held each one for 15 seconds at the top.

[-JM-]

Yea, I'm stubborn.

LMAO...know the feeling :)

Strong work on both days Nick. Heavy shrugs, wow.

[Coke]

Session is solid throughout dude.

[J L S]

strong as ever nick, good to hear youre relatively pain free and can act still bench!

[nickp8]

LMAO...know the feeling :)

Strong work on both days Nick. Heavy shrugs, wow.


Session is solid throughout dude.


strong as ever nick, good to hear youre relatively pain free and can act still bench!

Thanks guys.

[nickp8]

2/5 Legs

Squats
135x15
225x10
315x8
365x8
405x8

Hack Squat
3x15

Leg Extensions
3x12

2/7 Arms

Hammer Curls
50x15
65x8
75x8
95x8
105x6

Pushdowns
3x15

EZ Bar Curls
125x8
125x8
125x8

Skull Crushers
125x20
145x20
175x12
175x12

DB Curls
3x10

2/9 Bench

CG Bench Press
135x12
135x12
225x10
245x5
275x3
285x3
315x3
275x5
225x12

DB Bench
75x20
75x20

Machine Flys
3x15

[Brian C]

Great volume Nick. Strong as usual. Any word on the team?

[Coke]

Nice job with the efforts, moving weight!

[nickp8]

Great volume Nick. Strong as usual. Any word on the team?

The team's main investor ended up backing out. When this happened the only way they could salvage anything at all was to make the schedule all away games because they didn't have the money for a home venue. Also, they said they weren't sure what they could pay players. I decided not to play. I'm not going to play arena football for free. I would rather play on the team I have been playing on which is 11 man, NFL rules. I guess the team also changed their name, probably because the main investor owned the rights. They were the Sin City Blackjacks, but I don't know what the team is called now.

[nickp8]

I took a full week off of the gym just to let my shoulders heal up a bit and try and convince myself to actually get back on a set program. Once again I will be trying to be consistant with 531. I have dropped some weight, yesterday morning I was 236.5 at night I was 240.

Here are my last 4 workouts.

2/21 Bench
135x15
135x12
225x5
265x3
275x1
295x1
315x1
335x1
355x1
Used this day to feel out what my max bench is. Feels like it is right around 375-380.

Pull Ups
DB Rows
Pushdowns

2/23 Squats
135x10
225x10
275x5
315x5
325x5
345x12 Easy, had a ton more in the tank just not trying to get too crazy too fast.

Hack Squats
3x15

Leg Extensions
3x12

2/24 Military Press
135x10
155x5
165x5
175x5
185x10 Realized I should probably just do the required reps to keep my shoulders fresh.

BB Front Raises
DB Cleans
Lateral Raises

2/27 Deadlift
135x15
225x5
315x5
365x5
385x5
405x5
425x10 First 5 were reset last 5 were touch and go. Once again had a ton in the tank, felt like I could have done 25.

[Coke]

We all deserve a break sometime, a week is not much though.

Like the super sessions, right on track man.

[nickp8]

We all deserve a break sometime, a week is not much though.

Like the super sessions, right on track man.

Thanks Coke.

[nickp8]

2/29 Bench

Bench Press
135x25
135x10
185x5
225x5
245x5
260x5
275x12

Pull Ups
3x10

DB Curls
2x12

Short on time last night. Felt decent though.

[Coke]

Solid day with the benching Nick.

[nickp8]

Solid day with the benching Nick.

Thanks Coke.

[nickp8]

3/1 Squats

Squats
135x15
225x10
275x5
325x3
345x3
365x3

Hack Squats
3x10

Short on time again, but I got in the required reps. Weight felt light, I am going to really try and stay consistant with 531 this time though.

[nickp8]

3/2 Military Press

Military Press
bar x15
135x8
155x5
175x3
195x3
205x3

Rope Pushdowns
5x10

DB Extensions
3x10

Tricep Machine Extensions
3x10

BW this morning was 236lbs. this is the lightest I have been with out actually dieting. My strength feels fine though. Just need to eat more. I'm thinking that not drinking for the last month has helped a lot and I haven't been eating junk food.

[Coke]

Looks good bro, keep hanging tough with the program.

[Brian C]

531 looking good Nick. Sucks about the team. Hope future endeavors come your way. Your a hell of a player with some great numbers behind you.

[-JM-]

Strong pressing Nick. Very impressive.

380 raw bench would be tremendous.

[nickp8]

Looks good bro, keep hanging tough with the program.
Thanks Coke.

531 looking good Nick. Sucks about the team. Hope future endeavors come your way. Your a hell of a player with some great numbers behind you.
Thanks Brian. It's ok, I'm just going to keep playing in the league I'm in now.

Strong pressing Nick. Very impressive.

380 raw bench would be tremendous.

Thanks. I've hit a 395lb. bench before, but it was a while ago when I used to be consistant. I Have a long way to go. I'm trying not to focus on any numbers right now and just get into a solid pattern with training and eating.

[nickp8]

3/5 Deadlifts

Deadlift
135x8
225x8
315x5
315x1
315x1
405x3
425x3
455x10 First 3 were reset last 7 were touch and go.

Good Mornings
6x8

Power Squat Machine
2x12

Pulls felt pretty good. I did a few extra warm up sets because a guy I used to train with showed up so I pulled with him.

[Coke]

No joke, we all have a ways to go and aim to have improved training and eating patterns - you spoke for us all on that shit Nick, lol. The deads are ace, make no mistake.

[nickp8]

No joke, we all have a ways to go and aim to have improved training and eating patterns - you spoke for us all on that shit Nick, lol. The deads are ace, make no mistake.

Thanks Coke.

[nickp8]

3/6 Bench

Bench Press
bar x25
135x15
135x5
225x8
225x5
255x3
275x3
295x10

Chest Supported Rows
5x10

Lat Pulldowns
2x15

DB Tricep Extensions ss w/ Pushups
1x12/20
1x29/17

Feeling good. BW was 238lbs. this morning. My hamstrings are fried from the GM's on Monday.

[Coke]

Nice job throughout, especially on the bench.

[J L S]

looks like your goal of staying on track is coming along nicely nick! that bw will be rising before ou know it along with even better numbers!

[nickp8]

Nice job throughout, especially on the bench.


looks like your goal of staying on track is coming along nicely nick! that bw will be rising before ou know it along with even better numbers!

Thanks guys.

[nickp8]

3/8 Squats

Squats
135x10
135x10
225x5
275x5
315x5
365x3
385x5 Very easy had a lot left, over 10.
225x10
225x10

Short on time again. Left work really late. Supposed to military press last night, but I was way too tired. I'll press tonight and only do the prescribed reps. Still weighing in at 238lbs. every morning. Football practice starts in two weeks. We start start our season till June though.

[Coke]

Like the concentrated focus on the squats, very nice.

[J L S]

nice squats nick, bet they were speedy!

[nickp8]

3/9 Military Press

Military Press
170x5
195x3
215x1 Shoulders felt like crap, but I rushed the warm up.

Forgot what else I did.

3/12 Deadlifts

Deadlifts
135x5
135x5
225x5
315x5
375x5
425x3
475x10
385x3
385x3
385x3

GM's
3x8

Back Raises
3x10

Pulls felt good. All were touch and go.

3/13 Bench

Bench Press
135x15
135x5
225x5
225x3
245x5
275x3
305x7

DB Curls
3x10

Cable Curls
3x10

Machine Flys
3x10

Benching felt good. I still feel a little strain in my right pec though. It's sad to say this, but this is the first time in a long time that I had two straight weeks of lifting without skipping a day.

[Coke]

Doing great, staying on top of things.

[J L S]

nice work nic, stay on top of it! you have big numers and that consistency could be the difference between big and HUGGEEEE!

[nickp8]

Doing great, staying on top of things.


nice work nic, stay on top of it! you have big numers and that consistency could be the difference between big and HUGGEEEE!

Thanks guys.

[nickp8]

3/15
Squat deload, nothing special.

3/16
Military deload. Went lighter then the prescribed deload numbers to really give my shoulders a break.

3/18 Deadlift Deload
135x10
135x5
225x5
315x5
365x5
405x5

Front Squats
3x10

Cut it there because I had football practice afterwards.

[Coke]

Gonna be another great season coming up for you and your guys, major props on the athleticism outside of the weights. No doubt besides being big and strong, you are quick and agile.

[nickp8]

3/20 Bench Press Deload

Bench
135x15
135x5
135x5
225x5
245x5
245x5

DB Bench
3x25

DB Curls
3x15

Pushdowns
3x15

I was supposed to squat last night, but got out of work really late. I will probably combine my squat and press day tonight.

[J L S]

get it done nick! hope the deload treated you well

[nickp8]

3/27 Bench 5's week

Bench Press
bar x20
135x12
135x5
225x5
245x5
265x5
275x11 Really easy. No spotter so I cut the reps short. probably would have hit 15.

DB Press
75x12
100x8
100x18

Machine Flys
3x12

Hammer Curls
3x15

My number for the last set of bench was supposed to be 280lbs but I couldn't find any 2.5lb plates and I'm trying to take it slow so that is why I did 275 again. It felt a lot better then last month though. I think I hit 12 last time with 1 or 2 in the tank.

[Coke]

Stellar day on the bench, even more where that came from.

[nickp8]

Stellar day on the bench, even more where that came from.

Thanks Coke.

[nickp8]

3/29 Squats

Squats
135x15
135x5
225x5
275x5
315x5
325x5
345x15

Single Leg Squats
2x8

Leg Press
3x12

[Coke]

Killer heavy squats with reps dude.

[nickp8]

Killer heavy squats with reps dude.

Thanks Coke.

[nickp8]

3/31 Mil. Press

Press
bar x15
bar x15
95x10
135x5
145x5
155x5
175x5
190x10

Pull Ups
10,9,8,7,6,5,4,3,2,5

Chest Supported Rows
5x10

Plate Raise/Lateral Raise/DB Clean
3 rounds of 12 reps each movement...not fun.

[nickp8]

4/3 Bench Press 3's
135x15
135x5
225x5
245x5
265x5 Did 5 on accident
280x3
295x9 Same weight as last month and I did 1 less. Had maybe 2 left in me.

DB Bench
50x12
100x23
100x13

BB Curls
5x10

Rope Pushdowns
5x10

Machine Flys
3x10

Abs
3x15

[Coke]

Holding some fine numbers down very well Nick.

[nickp8]

Holding some fine numbers down very well Nick.

Thanks Coke.

[nickp8]

4/5 Squats

Squats
135x15
225x5
225x3
275x3
335x3
365x3
405x8 I know tese weren't the right percentages, but I wanted to go a little heavier then what was mapped out. Easily had another 5 in me.

Walking Lunges w/ DB's
75x 3 trips

Leg Extensions
5x8

[Coke]

Glad to see you add those lunges into the mix, those are one tough movement imo.

[nickp8]

Glad to see you add those lunges into the mix, those are one tough movement imo.

Yea lunges suck.

[nickp8]

3/6 Mil. Press(actually did push presses)

Push Press
135x10
155x3
185x3
205x1
225x1
245x1
265x1
285x1 Really easy.

Pull Downs
3x15

Chest Supported Rows
3x12

Lateral Raises
8x8

Wanted to do push press because it helps with the shoulder pain. My shoulders reall only hurt at the bottom part of the press. Using my legs helps change that. The 285 was way to easy. I am going to do them again next week because I want to push press 315 just for the hell of it. I deviated from the plan this week as far as weights and movements went, but I will be back on track starting tomorrow with deadlifts.

[Coke]

Push presses are clearly the way to go for now, will be giving 'em a try one of these days.

Stepping outside the box these days.

[nickp8]

Push presses are clearly the way to go for now, will be giving 'em a try one of these days.

Stepping outside the box these days.

Thanks Coke. I just don't know how well they carry over to benching.

[nickp8]

4/9 Deadlifts

Deadlifts
135x10
135x5
225x5
315x3
405x3
455x12

4" Deficit Deads
275x5
315x3
365x3

GM's
3x8

Felt pretty good.

[Coke]

Way to be handling the pulling work!

[nickp8]

Way to be handling the pulling work!

Thanks Coke.

[nickp8]

4/10 Bench Press

Bench
135x15
185x5
225x5
245x3
255x5
285x3
315x3 Didn't have anything worth going for in me today, so I cut it at 3.

Wide Grip Bench
235x10
235x10
235x10
225x10
205x10

Skull Crushers
4x20

DB Curls ss w/ Pushups
4x20/20

Strength didn't feel great today, lack of sleep helping my girlfriend pack last minute then driving to the airport early this morning. Since I got up so early I ended up doing some cardio at the gym before work. So, with that said I just went after a solid pump. Going to keep the volume pretty high for everything except the main movements, it is pool season in Vegas after all.

[Brian C]

Reall strong ass training Nick. An easy 285 PP is pretty impressive. Nice 12 set on the pulls too.

[nickp8]

Reall strong ass training Nick. An easy 285 PP is pretty impressive. Nice 12 set on the pulls too.

Thanks Brian.

[nickp8]

4/12 Squats
135x15
135x5
225x5
275x3
315x3
365x3
405x1
455x1
495x1
405x3
405x3
405x3

Leg Press
3x12-20

Kept the volume pretty low last night. Went outside the prescribed numbers but it was my 5-3-1 week and I wanted to take a decent weight for a single. The 495 was really fast, but I don't have the power I had when I was 255-260.

[Coke]

Huge day with the squats!

[nickp8]

Last week was a deload week. I didn't miss any workouts, but didn't take the time to post anything. I did stray a little on squats , I did:

Squats
135x15
135x10
225x5
315x5
405x5, 315x5, 225x5, 135x30 as one drop set. NOT FUN! Serious lower back pump and I was very light headed. Did some leg curls after that and called it a day.

[nickp8]

Missed posting but got all my training in. Some numbers:

Monday
Deadlift
prescribed reps then
545x1

Wednesday
Bench
reps then
355x1

Thursday
Squats
365x5
385x5
405x5

Hack Squat
3x10

Leg Extensions
2x10
1x20

First game is of the season is tonight, so no more military pressing for the rest of the season.

[J L S]

looking good nick, hope you have a good season!

[Coke]

Holding real steady with the 4pps squats, great numbers on the bench and deads too.

[Tom Mutaffis]

Good luck with the season... are you still training at the same Golds? I should be out there for my Grandfather's birthday in a couple months.

[nickp8]

looking good nick, hope you have a good season!
Thanks.

Holding real steady with the 4pps squats, great numbers on the bench and deads too.
Thanks Coke.

Good luck with the season... are you still training at the same Golds? I should be out there for my Grandfather's birthday in a couple months.
Thanks Tom. Yea, I'm still training there, hit me up when you are out here and we will see if we can get a lift in.

[nickp8]

4/30 Back

DB Rows
65x15
100x10
100x10
145x10
145x10

Pull Ups
3x10

Lat Pull Downs
4x10

Chest Supported Rows
3x15

DB Shrugs
5x10

J Pull Downs
3x12

So in my first game of the season I hurt my right foot. I believe it has something to do with the way my ankle was rebuilt when I had surgery on it. I don't know exactly what happened but from what I have read it good be bursitis or a bone bruise on the top of the heel. It happened when I stopped to change direction and planted my foot in the ground. I can walk but I really have to focus on where I am putting pressure on my foot.

[Coke]

Too bad about the ordeal with your right foot, no doubt that you may find a way to overcompensate for it.

Fine session for the back and traps Nick.

[Brian C]

Hopefully nothing too serious with your foot Nick. Youve been putting in some great work. Hate to hear that it would hold you back.

What did you think of the Eagles draft? Im pretty happy with it overall. Cox was a huge addition and along with Dameco Ryan, the D is shaping up nicely.

[nickp8]

Hopefully nothing too serious with your foot Nick. Youve been putting in some great work. Hate to hear that it would hold you back.

What did you think of the Eagles draft? Im pretty happy with it overall. Cox was a huge addition and along with Dameco Ryan, the D is shaping up nicely.

I hope it heals up quick as well. I'm walking much better and I don't think it will be a problem squatting or anything. I am going to try running in 3 weeks or so.

[nickp8]

5/1 Bench

Bench
135x15
135x5
225x8
245x3
275x3
295x3
315x3
335x3 did a drop set immediately after this set
275x6 CG dropped to
225x6 CG dropped to
185x6 CG

Rope Pushdowns
5x10 with a pause at the bottom of all reps

Hammer Curls
3x6

Bench Dips
5x20

Preacher Curls
3x10

Abs
4x20

Everything felt solid.

[Coke]

Benching and all is ace bro, make no mistake.

[nickp8]

Benching and all is ace bro, make no mistake.

Thanks Coke.

[nickp8]

5/3 Squats

Squats
135x15
135x5
225x5
275x5
315x3
405x3
455x3
465x3
465x3

Squat from Pinsset at parallel
275x2
365x2
405x2
405x2
405x2

Leg Extensions
4x8

[Coke]

Digging the super squats man.

[Brian C]

Nice squatting Nick. No issues with the foot?

[nickp8]

Nice squatting Nick. No issues with the foot?

Thanks Brian. The foot only hurts in certain spots. It has been feeling better though. I will try and run on it in another 2 weeks.

[nickp8]

I've been slacking on posting but haven't missed any days.

5/16 Bench
135x20
135x5
225x5
225x3
275x3
315x1
335x1
355x1
365x1
315x7

DB Bench
70x15
100x8
115x8
125x8

Incline Bench
135x20
135x20
135x20

Rope Pushdowns
5x10

DB Extensions on the floor w/ a pause at the bottom
3x12

Reverse Curls w/ EZ Bar
3x20

Abs
6x15

My bench is starting to feel much better and it's probably because this is the longest layoff I have had from football in 6 years. I'm going to push it while I can. The 365 was very fast probably had 3 in me.

[Coke]

Sets on the bench are quite impressive!!

[nickp8]

Sets on the bench are quite impressive!!

Thanks Coke.