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Nelmsjer's 2006 Journal

Yep! I use it more to condition the hips, but the glutes are a weak point for me so It works exactly where I need it.
 
Ha! Sassy and sgtslaughter, you posted while I was writing. Thanks!

Sassy, don't you ever feel wussy! From what I understand, you are quite a stud(ette)! I do appreciate the compliment, though, and it means a lot coming from you. :)

SgtSlaughter, you've GOT to start working overhead squats, man! They are ridiculously fun once you get the flexibility and full range to a comfortable and enjoyable level. Start working them.
 
*Bunny* said:
WOO HOO!!! IP! You lucky little devil you .. How IS that oxy!!!
Click to expand...

OH wow, the oxy has been GREAT!! I have been a little more on the fiesty side this past week!! :p

Definitely feeling it. I think Nelms can attest to it as well!! :verygood:

AND...yes, I am a very lucky woman!!
 
nelmsjer said:
^^^ That does it...thanks! Seems like it would be murder on the glutes, correct?
Click to expand...
I can attest to this... :worried:

NICE squat vid, Nelms. You killed it! Makes me overhead squats look like...well...poop.
 
Someone pissed me off today, which doesn't happen easily (I don't have too many hot buttons). Excellent fuel for 3 PRs. :)

All I'll say is that a member of the military seems to have forgotten that he does not have authority over civilians and decided to allow his penis/rank issues to cloud his judgement. Oh well, I'm over it. Having said that, I dare him to try again... :evil:

So, on to the workout. It was sweet. Taking Saturday off (technically did about 30 minutes of walking) was a tremendous help. Here are the numbers, all for sets of 5.

Squat: 185/225/275/320/365 - PR... #5 was definitely hard, but I got it.

Bench Press: 135/165/200/230/265 - PR

Power Clean: 105/135/160/185/215 - PR Jerk at the end. :)

Bodyweight: 200.0 Nice. I'm visibly leaning out, compared to the last pics. Towards the end of this week, IP and I will take some more pics. :)

Speaking of, some more of guys in here need to get some pics up. Blut wump, you mentioned it. Get out the camera.
 
Would it be reasonable to walk up to someone who was able to stop the hail falling and say "Hail ceaser"?

Congrats on the PRs. You're getting some great progress.
 
I don't know whether to shake my head or laugh my a$$ off. :)

"Hail ceaser"...that is so terrible that it is funny. :lmao:

Thanks. Progress is good, and I'm exceptionally happy that it is happening while cutting. The squats are heavy, but I freaking love how it feels.

I want MORE... :evil:
 
nelms --- you rock -- Coming back to check in on Thursday (heavy leg day!!)

You'll be my inspiration b/c I'm going up my weight (a tiny bit!!) and go all out - gonna squat 215 this week!
 
Various agilities, plyometrics, and 4 sprints today. The sprints are causing a very dull ache in my shin that I don't want to aggravate. Everything else is fine on it.

I feel much lighter and more powerful on agility work, and my torso is slimming...good stuff. :)

Weight: 201.4 (high carb yesterday! :) )
 
WoNderWoMan25 said:
You'll be my inspiration b/c I'm going up my weight (a tiny bit!!) and go all out - gonna squat 215 this week!
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WOW, that is awesome WW. You go GURL! How many reps are you doing the 215lbs for? Smith or barbell? :verygood:

(sorry for jacking your thread nelms...I was very curious, like always! Not to mention IMPRESSED! :heart: )
 
mm107, it is during running, and that is it. I'm not interested in shin splints at all, so that's why we switched over to plyos and agilities. For some reason, I'm not having issues with those. Yet, anyway. Thanks for the comments and for dropping by!


Today's workout: more PRs to share. :D All sets were for 5 reps.

Overhead squat: 115/135/155/190 - PR. My heavy 5 is actually 4 weeks ahead of the original Madcow spreadsheet. Time to adjust this lift.

Push Press: 100/120/140/160. I forgot I did 175 last week on this. Again, need to adjust the numbers.

Deadlift: 240/290/335/385 – PR. Then followed this up with a new PR single at 465. I did all but the very last rep of the last set of 5 with a hook grip, and then immediately switched to mixed for the last rep. I want to start getting comfortable with that. The single was mixed.

3 PRs on 2 lifts. I also feel great and am very slowly leaning out. :arty:
 
nice! You're only a few months away from a 500 deadlift if you keep this momentum going, you should be proud of that pull, its better than 99% of people will ever get
 
Tweakle, I want that so bad. I want to look down at that bar, with 5 plates and that tiny 2.5 on each side, glaring up at me, daring me to lift it in front of other people. I want to do it at less than 200 lbs. bodyweight, too, so that it is a 2.5x lift.

It's calling me and haunting me...

I will win.
 
iceprincess said:
WOW, that is awesome WW. You go GURL! How many reps are you doing the 215lbs for? Smith or barbell? :verygood:

(sorry for jacking your thread nelms...I was very curious, like always! Not to mention IMPRESSED! :heart: )
Click to expand...

LOL, we can take this back to the women's forum where there is mention of it way back in my log.

215 ~ hoping for 5 or 6 reps (barbell).
 
Brief report. Very busy.

10 sets of 8 burpees today, as IP did her (10) 20-second sprints. Sprints hurting my shin.

Weight: 199.6 (under 200 for the first time in about 4 months, I think)
 
Nice workout today. New PRs to share. :D

All sets done for 5, except the last, which was a triple.

Squat: 185/225/275/320/373 - PR - not easy, but not a grinder

Bench: 135/165/200/230/275 - PR

Full Clean: 105/135/160/220 - PR - Full cleans were nice and a lot easier than the power cleans. No issues with form or awkwardness. I can't say for sure whether my technique is right, but all I know is that I catch in the deep squat on my shoulders with my elbows up. I tried to "bump" the weight to reposition my hands for a Jerk at the end and lost it (never really done it before with only 3 fingers on the bar to a full grab with that weight). I will definitely just start doing full squat cleans from now on. The deep front squat at the bottom is SOLID and I really like how it feels.

Pretty happy with the day. I hate that I missed my re-grab for the jerk, but I honestly don't know the technique or what to think about. Any pointers are appreciated. :)

Bodyweight: 199.6 lbs. - under 200 lbs. 2 days in a row
 
Very nice workout. You have to remind me, are you just pushing PR's as far as you can? Seems that way :)

EDIT: Oh and congrats on getting under 2 bills. You're officially 'petite' now ;)
 
Jim, I have thought about that a lot this week. I'm going to attempt an explanation about my next 2 weeks' plan that even AB can understand. We'll see... ;)

Next week is week 6 on Madcow's Spreadsheet. However, I am going to do triples only (instead of 5 reps) with all the weight...including the warmup sets. So, there will still be a new triple PR next Friday, but that will be it.

The following week I am going to REPEAT week 6, but I will do the normal sets of 5 reps, as written by Madcow. Basically, I'm considering next week a quick deload week (in terms of volume), but after that I am pushing on for at least another 2-3 weeks (Lord willing).

Hope that makes sense. I'm sure I'll get told if it doesn't. :D
 
Congrats on the 3 new PR's and the sub 200 bodyweight. Impressive.

So are you going to do triple for deadlift and military press also?
 
Nelsmjer, it just takes a little practice to reposition your fingers around the bar if they start to come off during the clean.

I 'bump' it a lot, what I do is pop the bar off my shoulders for a second as I am locking out the front squat and re-grab. Sometimes I don't have to re-grab, sometimes it is one or two fingers and I can get a hold of it. I've seen guys whose jerk grip is wider than their clean, so they bump the bar and grab a little wider, and then jerk.
 
djeclipse, that plan is for ALL exercises next week. Everything will be a triple, instead of sets of 5, using week 6 weights.

The FOLLOWING week I will repeat week 6 as it was originally written by Madcow (with 5 reps and Heavy Triple Friday).
 
nelmsjer said:
djeclipse, that plan is for ALL exercises next week. Everything will be a triple, instead of sets of 5, using week 6 weights.

The FOLLOWING week I will repeat week 6 as it was originally written by Madcow (with 5 reps and Heavy Triple Friday).
Click to expand...

So 5 sets of 3 instead of 5, and still making PR's but just for tripples. I like it.

Durring my current run of the single factor I've been sick twice and taken a full week off each time. Over all I think it may have actually helped. Instead of stressing my body for 7 weeks straight it's had someitme to rest.
 
Nelms ... stoppin' by to say hi bud :) I did your sprints for you this morning .. felt great :)
Nice work on the PRs You kick some serious ass ... Have a great weekend :) I'm sure I'll be around ... :wavey:
 
AB, thanks for the videos. I'll go check them out this morning. :)

6 reps for the next 3 weeks... ummm, glad you understood. ;) :lmao:

*B* and Q66, thanks for dropping by. :) *B*, your sprints were outta' control. I'm going to pop over to your journal and find out how big is the track you're running on?
 
nelmsjer said:
AB, thanks for the videos. I'll go check them out this morning. :)

6 reps for the next 3 weeks... ummm, glad you understood. ;) :lmao:

*B* and Q66, thanks for dropping by. :) *B*, your sprints were outta' control. I'm going to pop over to your journal and find out how big is the track you're running on?
Click to expand...
~10 laps is a mile ...

I'll run 40's 60's 80's 100's etc outside when it starts getting nicer :)
 
Nice work nelm. That 500 will come sooner than you think. It's just a case now of analyzing where you stall at on the max lift and working the part that is causing it. When you get out here we can figure it out.

As for the other stuff, you are doing fantastic. I still haven't tried the over head squat, but I will soon enough. I think it's great that you are also experimenting with the olympic lifts. I wish I had somebody over here that can teach them to me. My training partner used to work out at an olympic center in Florida, but he just used the place to workout at.

Really, a great job and great progress. You are getting strong my friend.
 
Thanks, curgeo. I appreciate the invitation to help work on the form and sticking points. I have no doubt that it will be extremely beneficial.

I'm sure I'll end up in trouble, someday, for teaching myself the O-lifts without a coach. I'm hoping to go get USAW certified within the first 6 months of getting back to the US. We'll see if the business schedule, work, and training permits me the time. I've heard nothing but good things about Mike Burgener, so I would like to go work with him for a few days.

Thanks for stopping by.
 
Quick update on today's workout and a cool link to some pics I took of today's very strange weather: Dust storn in Iraq

All sets were only done for 3 reps.

Squat: 185/235/280/325/373

Bench: 135/170/205/238/275 - easier than Friday

Full Cleans: 110/138/165/193/220 - PR for the jerk on the last rep!

The full cleans are going very well. I have been thinking about Glenn Pendlay's advice about making every movement the same tempo and same motion, no matter what the weight. I believe it has helped, at least as far as generating power. My last rep of 220 was actually not a "pretty" looking lift...but the interesting thing is that it was easy. I don't know how to explain it, really. I knew when it hit my shoulders that going into the full squat was not going to happen without a reposition (first time so far), but I suddenly also realized that I was completely standing, and that it had been easy.

I also practiced the re-grab, starting with the very first set. I don't know why, but it's not easy. I got it every time, but 2 of the times it forced me backward just the tiniest bit to save it, and I would feel it in my lower back on those times. My last re-grab was awesome, and jerking the 220 was actually one of the easiest ones I've done. So...kind of a weird combination of good and bad things happening with this today.
 
:wavey:

Heya, Nelms. Just stopping by to say hello and catch up on your progress. Congrats on staying under 200!

NICE weather in your parts...NOT! :eek2:
 
Hey Nelms! Nice job on the PR's!!! ....and finally becoming petite (as one of the guys said) :lmao:

Those lifts are brutal!! lol
 
mermaid said:
:wavey:

Good job on the PRs AND staying under 200.

Where are you today?
Click to expand...
Hmmmmm, Nelms AND IP have been MIA for a day.......that's not normal, what's up?
 
Hey, all! Thanks for seeing what's happening. I was 199.8 today, so all is well on the weight front. Oh...and I'm busy. :)

Everything for today's workout was for sets of 3.

Overhead Squat: 120/145/170/195 - PR I had to completely stop in the bottom position of the last 2, stabilize my balance, and then stand up.

Push Press: 115/138/160/185 - PR

Deadlift: 245/295/345/395
 
Great workout today, complete with movies and such. I'm working on uploading to YouTube, and I'll be back with you on that one.

Today's weight: 199.0 lbs.

All sets were done for 3 reps. :)

Squat: 185/235/280/325/383 - PR, with a movie on the way. The last rep is getting s l o w e r...

Bench: 135/170/205/240/280 - PR Good set. :)

Squat Clean: 110/135/165/193/225 - PR, with video on the way. I have tripled the Power Clean at that weight, but I have never fully cleaned it. Also, this is the first time I jerked 225. :arty:

I am SO glad I taped it. I really need someone to watch my regrab. I'm getting more comfortable, but the regrab IS UGLY. It's forcing me backwards, and I need some coaching on this one. I'm self-taught on the Olympic lifts, so let's see how much trouble I'm in. ;)
 
nelmsjer said:
Great workout today, complete with movies and such. I'm working on uploading to YouTube, and I'll be back with you on that one.

Today's weight: 199.0 lbs.Still hangin' in! Awesome!

All sets were done for 3 reps. :)

Squat: 185/235/280/325/383 - PR, Damn, the boy's unstoppable!with a movie on the way. The last rep is getting s l o w e r...

Bench: 135/170/205/240/280 - PR**** Good set. :)

Squat Clean: 110/135/165/193/225 - PR****, with video on the way. I have tripled the Power Clean at that weight, but I have never fully cleaned it. Also, this is the first time I jerked 225. :arty:WTG! :garza:

I am SO glad I taped it. I really need someone to watch my regrab. I'm getting more comfortable, but the regrab IS UGLY. It's forcing me backwards, and I need some coaching on this one. I'm self-taught on the Olympic lifts, so let's see how much trouble I'm in. ;)
Click to expand...
Not that I have a clue on the olympic lifts or coaching thereof.....but I love the movies you and IP are posting! :twirl:
 
Nice PR's. Your squats are good imo, last rep didn't look that slow either.
I'm no expert on cleans but they looked fine to me, not sure about the re-grab i have never tried them. Congrats on some great lifting.
 
nelmsjer said:
Finally... :)

Link to Squat video of the week: http://www.youtube.com/watch?v=VDoCoTjE4jU

Link to Full Cleans: http://www.youtube.com/watch?v=ZOWtHQVVcbU

To quote from earlier: I really need someone to watch my regrab. I'm getting more comfortable, but the regrab IS UGLY. It's forcing me backwards, and I need some coaching on this one. I'm self-taught on the Olympic lifts, so let's see how much trouble I'm in.
Click to expand...
Oh, HELLLLLLL NO! I'm leaving that stuff to you, Nelms! :lmao:
 
nelmsjer said:
Finally... :)

Link to Squat video of the week: http://www.youtube.com/watch?v=VDoCoTjE4jU

Link to Full Cleans: http://www.youtube.com/watch?v=ZOWtHQVVcbU

To quote from earlier: I really need someone to watch my regrab. I'm getting more comfortable, but the regrab IS UGLY. It's forcing me backwards, and I need some coaching on this one. I'm self-taught on the Olympic lifts, so let's see how much trouble I'm in.
Click to expand...
nelms.jpg


:wavey:

NO OTHER COMMENTS ... :bigkiss: for IP though :heart:
 
Hell yes! That is an awesome clean video, man! That type of lifting gets me pumped up man. Good job. I have no idea if you did 'em right or not, but they look cool! Anytime someone puts 225 overhead, I'm impressed. And you looked stable at lockout. Nice job, man.

And who knew you were such a handsome jabroni? :rainbow: LoL

*edit -- oh yeah, you oughta' stick those vid clips in a separate, non-journal post. You can probably catch a few more eyes outside of the journal.
 
Last edited:
GREAT SQUATS Nelms! Very impressive for a weight of 200!
The full clean looked perfect to me - I'll be real interested to see if anyone has any advice on it.
 
I was surprised at how high you pulled it for a full squat clean, but I guess you've already powercleaned that weight for a triple and you're just starting out on the squat cleans. I suspect you've got lots of mileage in these.

Good stuff!

BTW, when was the last time you did a workout and didn't post a PR? You're showing us all up!
 
You squat almost 3x my body weight & the clean is almost double. :worried:

I have enough trouble just lifting this much weight outta bed every morning ;)

Congrats on the PR's!!!
 
I was just looking at the squat vid. I noticed on the last rep you do a little dip forward with the knees and then straighten with the hips before ascending further. Would that indicate your quads need more work to push through or would it indicate that your posterior chain needs more work? I'm just trying to think which muscles you're shuffling strain onto. You do it on all three reps but it's more pronounced on the last.

Impressive effort.
 
Thanks, everyone. I know I say this a lot, but I truly do appreciate all the feedback and compliments. Blut_wump, I wish I knew the answer to your analysis. I am going to assume that my quads need the work, as I have always been very posterior chain dominant. On the other hand, is it a weakness in my lower back that is preventing me from staying more upright the entire time? I don't know.

Let me see, here (looking back):

AB, the regrab is so that the hands are all the way around the bar and prepped for the clean.

Bunny, thanks for the chop. :)

Everyone else, thanks again.
 
Well, tonight I competed in a little power lifting meet held here on the base. 3 new PRs to add to the week, and I had a blast.

Squatting was interesting. I don't know where parallel is, anymore. So when I opened with 395 and dropped to the bottom, the gym kinda' got quiet. It was funny, actually. I followed it up with 415, which I brought a little higher, and it was easy. So, for my last lift, I threw on 450. It went down slowly and went up even slower, but I broke parallel and got the lift. It's the only thing I wore a belt on for the night, and it is an all-time PR. :twirl:

Next up was bench. Last competition took me to 275 for a serious grinder. This time, my second lift was 285, and it went up easily. It actually went up fast. So, I tried 310 for my last one.

And got stapled to the bench. LOL! Failed lift, but a PR at 285 for a raw competition-style bench.

Finally, it was deadlifts. I opened with 450, and it felt strangely heavy and a bit slow. I did 35 minutes of incline treadmill walking earlier today, so I wrote it off to that. My next lift was 470, and it went up about the same speed as the first, so I went up to 485.

Slowest lift of my life, but I nailed it, and it was a new PR for deadlift. Most I have EVER done or even attempted. It felt awesome. And not to inundate you with video, but here it is: http://www.youtube.com/watch?v=qgg9W6JsqUA :)

So...a 1220 total at 197.8 bodyweight for the day. Absolutely deplorable for powerlifting standards, but I have got a big fat smile on my face. :D
 
More PRs :rolleyes:

Congrats! The finish on the dead was very quick.

I've always started my deads a lot lower than that, but I tried them straighter this week and realised it's a lot easier for me.
 
nelmsjer said:
Well, tonight I competed in a little power lifting meet held here on the base. 3 new PRs to add to the week, and I had a blast.

Squatting was interesting. I don't know where parallel is, anymore. So when I opened with 395 and dropped to the bottom, the gym kinda' got quiet. It was funny, actually. I followed it up with 415, which I brought a little higher, and it was easy. So, for my last lift, I threw on 450. It went down slowly and went up even slower, but I broke parallel and got the lift. It's the only thing I wore a belt on for the night, and it is an all-time PR. :twirl:

Next up was bench. Last competition took me to 275 for a serious grinder. This time, my second lift was 285, and it went up easily. It actually went up fast. So, I tried 310 for my last one.

And got stapled to the bench. LOL! Failed lift, but a PR at 285 for a raw competition-style bench.

Finally, it was deadlifts. I opened with 450, and it felt strangely heavy and a bit slow. I did 35 minutes of incline treadmill walking earlier today, so I wrote it off to that. My next lift was 470, and it went up about the same speed as the first, so I went up to 485.

Slowest lift of my life, but I nailed it, and it was a new PR for deadlift. Most I have EVER done or even attempted. It felt awesome. And not to inundate you with video, but here it is: http://www.youtube.com/watch?v=qgg9W6JsqUA :)

So...a 1220 total at 197.8 bodyweight for the day. Absolutely deplorable for powerlifting standards, but I have got a big fat smile on my face. :D
Click to expand...

thing you have to remember is that Powerlifting is not about what everybody else does, its about what you can do, and how much you can improve, and whether or not your are pushing yourself. don't ever try to compare yourself to someone else. once you start doing that, you will be done.
always set mini goals for yourself and are attainable. let me give you an example...me, i want to (and will eventually) deadlift in the 900's. I know that if that is my only goal, that i will look at where i am at (565) and feel like 900 is unattainable, and that i'll never get there b/c i'm more than 300lbs away, and 300lbs is hard to chase. but, if i set mini goals for myself, like 50lbs at a time, and always keep my ultimate goal in mind, then i will have more fun chasing it. so right now, i want 600. once that is knocked out, i will want 650, then 700....i think you get the point.

Congrats on the PR's. i watched your deadlift video. your starting strength is what is holding your back. try deadlifting off a 2" platform for the next few weeks, and then switch back to doing your deads off the floor.
 
Thanks, all, for the feedback. I'm exhausted and sore this morning, but I'm still pretty happy about last night. Illuminati, I'll work on the platform deads, and I agree completely with your philosophy on personal achievement. I preach the same thing, brother. :)
 
Well, all, it is time for change. I'm just feeling too much tiredness, joint aches, and overall stiffness. I also feel slow. I know a lot has to do with the training and ever-increasing weights, which I have truly enjoyed. Unfortunately, it is also related with 84 hour work weeks in a warzone. We have been very, very busy, and my posting (lack of) shows it. It sucks, sometimes.

So, IP and I are going to switch to some higher rep sets for about 1 month. We will be ramping weights up each week, hopefully hitting failure in week 4. Our schedule will look like this:

Monday: all for 3 sets of 10, working up to a "heavy" set :rolleyes:

Squat
Incline Bench
Lat Pulldowns

Wednesday: Speed work with bands, maybe 6 sets of 3, and maybe a heavy triple if we have time

Full Cleans (no bands, obviously)
Deadlifts
Bent Row
Bench

Friday: (2 sets of 10, 1 set of 8, 1 backoff set to 12)

Bench
Squat
Bent Row
 
It looked dead good.

I think you'll enjoy the lighter work for a while but I often find that being under tension for that many reps starts to hurt my joints. Anthrax Invasion is going to bomb my sorry self for that comment.
 
G5.0, I spaced a little wider than normal, but by no means PL style. :)

And thanks for the encouragement on the deads. :worried: ;)
 
The new workout looks interesting, Nelms. Did you create this on your own or did you research this elsewhere?

Is nutrition going to change as well due to the change in load?
 
FBC, I used the principles from madcow's site (the 5x5 program). I also wanted to work on speed, so that is why I structured Wednesday the way it is. The exercise selection is to keep my shoulders in balance. :)
 
Hey, IP and I just wanted to let people know that our corporate firewall blocked the site this morning, and we are now forced to come in through the www.expertpcsupport.com website. It is very possible that we will show up some morning and no longer have access at ALL.

So, if that ever happens, you'll hear from us in June while we're in Ecuador, and then we'll be back to the States in early July.

And IF it happens: "thanks" to everyone. I'll be back.
 
Monday's workout: all sets for 10 reps

Squats: 135/205/245
Incline: 135/165/175
Lat PD: 105/120/135

Wednesday's workout: 6 sets of 3 for speed, except cleans, which we just played around with while relearning form. No bands.

Cleans: worked up to easy 225 triple.
Deadlift: 225 lbs.
Bent Row: 115 lbs. - probably a little too light
Bench Press: 145 lbs.
 
Hello mate :)

A little birdie told me that you are celebrating something today.........

HAPPY BIRTHDAY NELMS!!!!!!!!!!!

Try and have a good day if you can.

:elephant: :elephant: :elephant: :elephant: :elephant: :elephant: :dance2: :dance2: :dance2: :jump: :jump: :jump:

We both (me and P) wish you well as always :heart: Can't wait to see you and IP again.

(Booking flights very soon - will have to check with you itinerary)
 
H_PPY B_RTHD_Y!!


:arty: :arty: :arty: :arty: :arty: :arty: :arty: :arty: :arty: :arty:



I bet you want vowels for your birthday don't ya? :p




Disclaimer: ^^Text size was increased to assist the chronologically challenged.
 
que_66 said:
H_PPY B_RTHD_Y!!


:arty: :arty: :arty: :arty: :arty: :arty: :arty: :arty: :arty: :arty:



I bet you want vowels for your birthday don't ya? :p




Disclaimer: ^^Text size was increased to assist the chronologically challenged.
Click to expand...
By "chronologically challenged" I have to guess that you mean young. Nelms's chronograph just set another PR today. ;)
 
blut wump said:
By "chronologically challenged" I have to guess that you mean young. Nelms's chronograph just set another PR today. ;)
Click to expand...

LOLOL remember when they always gave you the fat pencils, the paper with really big lines, etc. everything was bigger so that it was easier for you when you're younger. ;)

Congrats on the PR's Nelms!!!
 
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