Sicilian Berserker

[NickGiammarresi]

Been gone for a while, work became insane (HOLIDAYS) and I needed the time off.

Looks like with my hours this month I might only get 2 sessions in a week so, this week will be a little lighter in volume. Next week Ill up the volume to make up for the lack of sessions.

LOWER
Front Squats(Warmup) 2x10/2x5
knees were bothering me a lot. Gonna start doing some more joint warmups for the knees, and wearing my neoprene sleeves.
Front Squat Rack Bottom...really low....
150x1/200x1/220x1/250x0x2 ???? these were really hard starting postion was all fucked on the last set twice, almost was a front postion GM
16" Deads ( weak spot)
150x5/240x3/300x1/350x1/400x1/450x1
Chest Supported Machine Rows
1/2 Stack 4x20...just to get the Blood into my back
Hammer Deadlift ( 15" High/N Grip)
485x1/535x1/605x0 Got greedy, if I didnt dead before this for sure would have went up

[Mike Westerling]

You going to do RI again next year if they have it?
-Mike

[NickGiammarresi]

i have a shoudler inbalance so I was instructed to add in more rear delt work ( also in warmups) and external rotations

Mike if they have I d love to do it. Most likely Ill be doing Ben L show in Upstate NY ( Battle of the Bad Ass 06)
events
Front Squat for reps
Crucfix
farmer medley
axle medley
stones...these are tentative

11/30
UPPER
Warmed up with 3 sets of hegh rep rear dlet machine work/ external rotations x3 sets also......4 sets light strict presses....
Strict press
105x2
125x1
145x1
165x1
185x1
190x1 PR.....shoulders feel a lot beeter since I ve been doing this prehab work. Also I worked out later in the day an I was less stiff in the shoulders. As long as my hours at work remain like this, it might be a blessing trianing upper in the afternoon....
Power Jerk ( popped my cherry with these)
105x5
105x5
125x3
145x1
165x1
185x1
190x1
200x1 kept it here to remain focused on technique

incline Bench
145x10
145x10
165x10
165x10 shoudlers were done after these, real light to get the blood in there again after all this session was mainly singles and low reps anyway

Skulls
95x5x2
115x3x2 these were nearly impossible after all the pressing work before
50x20

Kelsow Surgs
100x10x4
150x10x2

Pressdowns
150x15x3

[Cory Strack]

Hey Nick, did you email Ben about those events? I've been waiting for him to post the entry. Do you konw when he's going to do it?

[NickGiammarresi]

Corey those are the tentative events. most likely the last weekend in May or First in JUne

[NickGiammarresi]

12/5
ME Lower
DE Upper

GM's ( Havent done these in 8 months)
150x5
220x3
265x3
280x3
305x3

Deadlift Lockouts about 21"
330x1
420x1
510x1
600x1
650x1

BentRows
150x8
220x5
275x3
300x3

Rear Delt Machine
2x20 LIGHT

Speed Strict Press 60% MAX apprx...
8x2 105 30sec rest

Speed Hang Snatch 50% MAX really light just trying to work on technique
8x2 85 30sec rest

Cable curls
110x8
130x8
150x8

Incline rope extensions
90x20
110x20
130x12

On DE upper i do cable bullshit work to get the blood into by arms.....shoulder felt OK

[Jay Hagadorn]

Nice workouts Nick. What kind of a shoulder imbalance do you have?

[NickGiammarresi]

Jay, due to the lack of me doing any ( when I mean ANY) rear delt work or prehab stuff over the years made my shoulders to the point when I pressed ( either contest or training ) it felt like somwone stabbed with a knife in my left rear delt. A good friend of mine is a phyiscal threpist who specalizes in sports therapy and help me get on track to correct the problem

Due to my work schedule being bananas again.......do it this way or wait till monday to hit ME upper and DE lower.....only my upper back/traps are killing me probably from snatches.

12/7
ME UPPER
DE LOWER

Prehab; shoulders/hip/groin warmup about 30 minutes

Speed Box Squats ( 30sec rest/2 sec pause on box) 50% max Box Squat
250x8 sets of 2x....Shoe String Stifflegged Deads on 4" Box 150x5x2/200x3/250x3 EZ great stretch in the low back/hammys

High Incilne 10" Log Press 150x3/220x3/250x3/260x2/270x1 should have went for 2 PR.....Viking Press ( no knee bend all SHOULDERS) 200x10/240x5/270x3 PR again...Strict Side Laterals 3x12 No tris today Upper shot...

Going to take My son to my fathers have wild Phesant we shot on Sunday :marv:

[NickGiammarresi]

depending on how training goes Ill be competing next at the STA 2 in CT the events are
1) Chain Yoke
2) Six Inch Medley ( inch Dumbells)
3) Axle Deadlift for Reps
4) Overhead Press
5) Carry/Load/Drag Medley


12/12
DE

shoulder warmup took about 20-25 minutes....Speed Viking press 75% 7 sets 3x 200//Crucfix hold 20lb bells 46secs PR///Speed Deads 70% 8 singles 330//speed Box Squats 50% 7 sets of 2x 250...all speed work had 30secs tween sets! Assist work// Close Grip Incline Bench 130x12/130x12/150x12 up this next week ( weight little light).....
Vgrip pulldowns...130x8/150x8/180x8..supersetted with pressdowns 150x15/175x10/175x10////N grip Chins 3x5///ab pulldowns 2x20 175

ME upper/deads on Friday :mag:

Im going to gore myself with eggs....

[NickGiammarresi]

12/15 ME

Havent had a chance to post this up too busy at work

After a big Hip/groin warmup.....Trap Bar Dead 365x1/430x1/500x1/525x1/550x1/miss 575?....need more speed....Push Press another big warmup with some light strict pressing and 4 sets on the rear delt machine along with extrenal rotations....130x3/150x3/200x1/220xmiss didnt get under the bar fast enough :mad: /210x1////Top Postion Front Squats...250x1/275x1/315x1/330x1/365x1 can go higher.....One arm dunmell press, first time with these 60x1/70x1/80x1 trying to learn technique///Front hold 35lb plate 50secs heavier next time....Single leg GHR 3 sets of 10/70...Hypers 2x20/ superset Skulls with olympic bar 105x5/105x5/115x5 with Hammer curls 3x8 50's strict

[NickGiammarresi]

12/19 DE

16" Deads 200 + 95 in Chains 15 singles//Box Squats 200+ 95 in Chains 6 sets of 2x//Press 70%...125x 6 sets of 3x//Close Grip Standing Barbell Presses 80x10/100x5/120x5//Reverse Grip Chins 3x5//Single Arm Hammer Rows 100x20x2///Biclycle handle Pressdowns 150x12x3//Side Bends 150x15x2