Hanging out on the Westside

[Sean1332]

You won USPs versa.....lucky

 

[Rodja]

12/28

ME Upper

Bench
315x3
315x5

2-board
335x7

This was from from my best session. For whatever reason, I was really struggling with my groove and my shoulders kept coming out as a result. My ME sessions have been a bit inconsistent and it's becoming frustrating.

 

[aceroni]

12/28

ME Upper

Bench
315x3
315x5

2-board
335x7

This was from from my best session. For whatever reason, I was really struggling with my groove and my shoulders kept coming out as a result. My ME sessions have been a bit inconsistent and it's becoming frustrating.

What do you mean by your shoulders coming out?
you're training raw for a little while?

 

[Rodja]

What do you mean by your shoulders coming out?
you're training raw for a little while?

By shoulders coming out, I mean losing my retraction and depression of the scapula. Right now is raw for upper and briefs on lower.

 

[aceroni]

By shoulders coming out, I mean losing my retraction and depression of the scapula. Right now is raw for upper and briefs on lower.

Do shirts help with the retraction? I know they help with tucking your elbows and by stabilizing your shoulder joint, I just wasn't sure about the prior.

 

[Rodja]

Do shirts help with the retraction? I know they help with tucking your elbows and by stabilizing your shoulder joint, I just wasn't sure about the prior.

They make it harder to retract the scapula. Both shirts and straps on a squat suit pull you forward and make it difficult to stay tight.

 

[Rodja]

12/31

Squat (suit bottoms only)

405x3
455x3
495x2
545x1 (added wraps)
565x1

Good Mornings
225x10
245x10
275x8

Unilateral Leg Press (weight added)
270x15
360x15x3

Standing Cable Crunches
100x15
120x15x3

Starting to reacclimatize to getting heavier loads on my back and getting my knees stronger. I've had to shuffle around my days a lot lately, which has been frustrating, but the crew should be back this weekend and I'll be able to get in more consistent training. I never got a chance to hit my "realization" block, so I may restart my block or just scrap it all together and start a completely new wave of training.

 

[Rodja]

1/1

Neutral Pullups
BWx10
BW+20x7x2
BW+20x6

OHP
145x8
145x7x2

CG Incline
185x5x3
185x4

HS Neutral Unilateral Row
135x15
160x10x3

YW
15x8x4

Getting some momentum back in my vertical training, which I neglected for the better part of the Fall. My OHP strength is down about 15%, but my neutral pullups are getting much better. I've decided to change some things up to focus more on strength building instead of strength testing and only going for ~95-100% if I KNOW that I will complete the rep. I've put too much into training and have lost sight that I need to focus on building myself for meets by my training.

 

[rob112]

I wonder about things like your comment when looking at ME/DE type training is when to get serious OHPs in and weighted pull ups without taking away from the main three in the workout...

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[Rodja]

I wonder about things like your comment when looking at ME/DE type training is when to get serious OHPs in and weighted pull ups without taking away from the main three in the workout...Sent from my iPhone using Am.com

I know that Wendler has been big on OHP for a long time, but what has shifted my paradigm very recently was a line out of Lilly's Cube Method. "We focus too much on strength testing and not enough time on strength building." Essentially, focusing training more towards becoming a stronger person overall and putting just as much value on a 3RM, 5RM, etc. I shifted away from straight DE training for upper body for awhile as the numbers between raw and geared are too wide for the loads being used to really have carryover for me. This, again, comes back to becoming a stronger person and I have made what was my DE into either a RE or a SE (submaximal effort) on upper body. Same thing with lower: I've shifted from a DE to a RE with more angles of attack for my deadlifts by using 2-3 forms in each session (e.g. deficit and elevated). Another thing that I've been doing, which is in line with Cube thinking, is to vary my loads on my DL and squat sessions. For example, each day has the same focus: DL on Wednesday and squat of Friday. However, one week will be heavy DL and speed squat with the following week flipped.

 

[rob112]

That is a very powerful quote. I have not read anything on cube method yet. I will check it out. I actually am starting to tamper with a flip on the squat/dead similarly. Only thing I noticed is my dead for ME have to be more of the variations on hip/hamstring movements as I wasn't able to match a deadlift of a session two weeks prior. Had to tennis ball and roll out the glutes/hips more than usually.

I also have been reading more block method stuff and really think I need to do more than 1rm on ME days to periodize and prevent injury. Maybe even a second try at 5/3/1. Still deciding. Thanks for the info.

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[Rodja]

1/2

Sumo Pulls
405x3
455x2
495x1
535x1
565x1
585x1

Elevated Sumo
405x5
475x5x3

Ab Wheel
BWx10x4

Usually don't pull this heavy just days after a decent squat, but I felt really good on this day and most of the crew was back, which added to the vibe. My competitive nature got the best of me and I decided to pull heavy. The last set was smooth, but I didn't feel comfortable going for another single and, everything considered, I felt it was best to call it there. It's been months since I was able to pull 605 and I want to avoid muscular failure at the gym. I can handle technical failure, but there is no reason for me to train to that level at this point.

 

[Rodja]

1/4

Bench
315x5
added shirt
365x1 (3 board)
405x1x2 (2 board)
455x1x2 (2 board)

Flat DB Presses
85x8x2
90x8

Meadows' Rows
90x10x4

Rope Pressdowns/Facepulls
70x15/90x15
70x15/90x15
70x15/100x15

First time I've put on my shirt in about 8 weeks and the weight gain in that time (~10#) has made the shirt fit differently. It's slightly closer to my elbow and have to jack the shirt quite low on my chest. My first sets felt really tight until I moved the shirt down and initially had trouble touching 405 to a 2-board. I called it at 455 as I'm adjusting to the new groove and I'm keeping with my mantra of never reaching failure until the meet.

 

[aceroni]

1/4

Bench
315x5
added shirt
365x1 (3 board)
405x1x2 (2 board)
455x1x2 (2 board)

Flat DB Presses
85x8x2
90x8

Meadows' Rows
90x10x4

Rope Pressdowns/Facepulls
70x15/90x15
70x15/90x15
70x15/100x15

First time I've put on my shirt in about 8 weeks and the weight gain in that time (~10#) has made the shirt fit differently. It's slightly closer to my elbow and have to jack the shirt quite low on my chest. My first sets felt really tight until I moved the shirt down and initially had trouble touching 405 to a 2-board. I called it at 455 as I'm adjusting to the new groove and I'm keeping with my mantra of never reaching failure until the meet.

Solid work Rodja! That's a nice bench..
This is a secret between us but i'm going to hopefully attend an upcoming meet this spring (watch, work permitting) and apparently Matt huff (sp?) Is doing some big benching there

 

[Rodja]

1/6
Squat (suit bottoms)

405x3
455x3
495x2
545x1
405x5x3

Ab Wheel
46 reps (4 sets)

I've been looking back at some of my logs and realized that I've been doing really, really well on my squat despite not hitting an overall PR. My PR is in full gear, wraps, and straps up, but I haven't done so in quite some time and won't be until I get a new suit. I'm going to make my current suit into briefs, which is why I've been using them so frequently in training.

 

[SweetLou321]

I know that Wendler has been big on OHP for a long time, but what has shifted my paradigm very recently was a line out of Lilly's Cube Method. "We focus too much on strength testing and not enough time on strength building." Essentially, focusing training more towards becoming a stronger person overall and putting just as much value on a 3RM, 5RM, etc. I shifted away from straight DE training for upper body for awhile as the numbers between raw and geared are too wide for the loads being used to really have carryover for me. This, again, comes back to becoming a stronger person and I have made what was my DE into either a RE or a SE (submaximal effort) on upper body. Same thing with lower: I've shifted from a DE to a RE with more angles of attack for my deadlifts by using 2-3 forms in each session (e.g. deficit and elevated). Another thing that I've been doing, which is in line with Cube thinking, is to vary my loads on my DL and squat sessions. For example, each day has the same focus: DL on Wednesday and squat of Friday. However, one week will be heavy DL and speed squat with the following week flipped.

the last part is in line with supertraining

 

[Rodja]

the last part is in line with supertraining

As in the gym or the book by Siff?

 

[SweetLou321]

As in the gym or the book by Siff?

The gym, sorry.

 

[Rodja]

1/8

Flat Bench
225x5x4

Meadows Rows
90x12x3
115x10 (used straps)

JM Press
135x12x4

Pressdowns/BB Curls/Facepulls
90x15/85x12/90x15
90x15/85x12/100x15
90x15/85x12/100x15

Got in some solid work today. We have a competition bench now and it feels much different compared to the junk we were using. The j-peg is larger than it should be, but that's a minor complaint. I am having to adjust to the different base that the wider bench has and it actually made me feel more unstable, which is really weird. It has been awhile since I did some JM presses, so I went light with some nice TUT and really focused on the triceps.

 

[Rodja]

The gym, sorry.

Gotcha. The gym is actually named after the book. Bell met Siff and got an autographed copy before he passed.

 

[Rodja]

1/9

Reverse Band Deficit Pulls (greens; 5" deficit)

405x5
455x3
495x2
570x1x2 PR

Suspended SSB GM
160x10
210x8x3 PR

Standing Cable Crunches
100x15
120x15x3
140x10

Blasted the hell out of body during this session. I haven't done reverse band pulls in ages and have never done them with a deficit. Getting to the bar was 90% of the battle as my gear has been extra tight lately, which is exactly what I want. One thing that the deficits have really done is forced me to really push out hard and hold my arch. We just got a pair of suspension straps and decided to play with them. In the future, I'll be doing them only for ME or as a supplemental lift, but I needed to get the motion down and did moderate reps. By the end, my fraking hamstrings were gone and this will become a staple in my training to break 650 of pulls and 750 on squats by the end of the Summer.

 

[rob112]

Is there any major difference in deficits as far as form goes?

I am gonna do them next week and a PL at my gym was doing them today so I realize I actually can do them. I always lock out if I can get the weight to my knees so I figure it would be good to try to strengthen the bottom of the lift.

Sent from my iPhone using Am.com

 

[Rodja]

Is there any major difference in deficits as far as form goes?

I am gonna do them next week and a PL at my gym was doing them today so I realize I actually can do them. I always lock out if I can get the weight to my knees so I figure it would be good to try to strengthen the bottom of the lift.

Sent from my iPhone using Am.com

For sumo, it's just a deeper squat to the bar. For conventional, you have to flex the knees more.

 

[hvactech]

For sumo, it's just a deeper squat to the bar. For conventional, you have to flex the knees more.

i love sumos. less pressure on my lower back

 

[rob112]

For sumo, it's just a deeper squat to the bar. For conventional, you have to flex the knees more.

I would be doing conventional until I feel I have decent form with sumo. Thanks brotha.

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[Rodja]

1/11

Bench (2-board)
405x3x3
425x3 PR

Limited on time on this day and really hammered my bench. Made some very subtle adjustments that really enabled me to get into my new groove due to the shirt being tighter and moving the collar lower. I was struggling with elbow position as I was overtucking and doing so too early in the movement.

 

[Rodja]

1/13

Squat
405x3
455x2
495x1 (added reverse greens)
545x1
585x1
610x1x2
515x5

GM
145x15x4

Ab Wheel
BWx10x4

First time I've had that much weight on my back in a long time and I'm starting to move up in my weights with an eye on April. I'm still nagged by my left calf that cramps up when my knee wraps are too low, but that will be addressed. My major concern is now my gear. My suit is a size 52 Ace that I've been using for all of my lower body sessions (straps down). It has gotten so tight that I now need help taking the thing off and I have two ideas on what I can do: cut the suit into briefs and make it into a suit (I've had this intention for awhile) or use my old single ply Centurion briefs and leave the suit unaltered. Those Centurions have some major bite to them and I might be able to fit them underneath my suit, which I will not be able to do with a pair of double-ply.

My pulls most likely be done in just my Ace as I love the groove it puts me into, but I have not tried the Ace/Centurion combo and gear combinations are a fun experiment.

 

[Est1969]

Congrats on the PR. Very impressive

 

[Rodja]

1/15

OHP
145x7
145x6x2

Neutral Pullups
BWx10
BW+20x7x2
BW+20x6-drop-BWx4

Meadow's Row
90x10
115x10x3

JM Press
135x15
185x10
195x10x2

Tate Press/Seated DB Clean
35x10x3/20x10x3

Fairly long session. Threw in some extra pulling volume to widen my base for bench and squat along with going much heavier on JMs. Triceps were trashed by the end, especially towards the insertion at the elbow.

 

[Sean1332]

That's an insane JM press. I've yet to do a seated DB clean...will give it a go.

 

[Rodja]

That's an insane JM press.

Still a decent amount away from my PR (225x8). I use a false grip on these as it helps to take stress off the shoulders and help focus more on the triceps.

 

[Rodja]

1/16

Sumo (briefs only; left my suit in my wife's car)
Worked up to 600x1
510x5 PR

GM
185x10
225x10
275x8
295x7

Unilateral LP (weight added)/DB Shrugs
360x15/100x15
360x15/100x15
360x15/100x12 (grip failed)

Standing Cable Crunches
100x15
120x15
130x15
130x15-drop-100x15

I had to train solo this session due to scheduling, but really hit it hard. Nearly tied a PR on deads and had some left in me, but didn't want to risk total failure. Once thing I have noticed is that my grip has definitely gotten better as I was struggling with 565 several months ago, but did not have that problem during this session. I honestly think the rep work at the end has paid massive dividends here and my work capacity has also increased from it.

1/18

Bench
Worked up to 455x1
405x4x2 PR

JM Press
135x12x3
185x10

DB Rows
120x10
145x10

Today was kind of a two part session in that I used a different shirt today (Inzer double-ply Rage X) and it is completely different from my Ace. The Rage X puts a lot of the pressure on your triceps from the beginning contrasted by the Ace, which puts almost all of the pressure on the chest plate. It's only one session, so I can't give an honest evaluation of it, but it was very different for me. After I did some sets of 405 and 455 with the Inzer, I switched back to my Ace and put in some volume. After these sets, I was pretty much gassed and did lighter assistance work.

 

[y0lked]

holy strength batman! all i see is


PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR
PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR PR

 

[Rodja]

1/21

Incline CG
185x6
205x5x2
205x6

DB Rows
145x18

Tate Press/Side Laterals
45x10/35x15
45x10/35x15
45x10/35x15

BB Curls/Pressdowns
85x10/100x10
85x10/100x10
85x10/100x10

YW
15x6x4

Adding in some rep work for a little extra hypertrophy in my triceps and to augment my new shirt groove. My body is holding up nicely and I'm holding steady at 220 right now.

 

[Distilled Water]

1/21

Incline CG
185x6
205x5x2
205x6

DB Rows
145x18

Tate Press/Side Laterals
45x10/35x15
45x10/35x15
45x10/35x15

BB Curls/Pressdowns
85x10/100x10
85x10/100x10
85x10/100x10

YW
15x6x4

Adding in some rep work for a little extra hypertrophy in my triceps and to augment my new shirt groove. My body is holding up nicely and I'm holding steady at 220 right now.

Solid news. How close of a grip do you use for CG incline?

 

[Rodja]

Thumb away from the smooth of the bar.

 

[Rodja]

Managed to snag some video today:

 

[Distilled Water]

Nice work man.

 

[Sean1332]

You make it look easy man. Would you mind throwing up a squat vid sometime?

 

[herderdude]

Just ripping it, man. It might just be me, but you look much bigger than you did in your 565x1 video. And I have to ask, did you start the Brandon Lilly pre-deadlift hand routine because of him? I know I did. I figured with his speed off of the floor, he was casting a levitation spell.

 

[aceroni]

Doesn't look too bad my friend. Also, looking thick.
Do you think your upperback is not tight enough and thus you are over extending it at the top? or do you always deadlift like this?

 

[Rodja]

Just ripping it, man. It might just be me, but you look much bigger than you did in your 565x1 video. And I have to ask, did you start the Brandon Lilly pre-deadlift hand routine because of him? I know I did. I figured with his speed off of the floor, he was casting a levitation spell.

I do that mainly in my suit to get the feel of pushing back on my hips and to flex my lats. I'm less than 10lbs heavier than in that vid, but the gear makes me look thicker than I am. When geared, my belt needs to be two notches larger compared to raw.

Doesn't look too bad my friend. Also, looking thick.
Do you think your upperback is not tight enough and thus you are over extending it at the top? or do you always deadlift like this?

What looks like hyperextension is actually me retracting my scapula. If my upper back wasn't tight, you would've seen slight rounding and leaning forward after the initial pull.

 

[Distilled Water]

I do that mainly in my suit to get the feel of pushing back on my hips and to flex my lats. I'm less than 10lbs heavier than in that vid, but the gear makes me look thicker than I am. When geared, my belt needs to be two notches larger compared to raw.

don't worry bro, we all know the camera adds 10lbs

 

[herderdude]

Ahh, okay. It makes more sense to do that with a purpose in mind.
I know what you're saying with the suit. I have a lever belt, and even with my blast shirt, a very loose setting shirtless becomes almost impossible to close in it.

 

[Rodja]

Ahh, okay. It makes more sense to do that with a purpose in mind.
I know what you're saying with the suit. I have a lever belt, and even with my blast shirt, a very loose setting shirtless becomes almost impossible to close in it.

I had to buy a new belt once I went to gear. I wanted to get a lever this time and like the simplicity and ease it provides. I find it a little easier to set the belt higher on the torso as well.

 

[herderdude]

I had to buy a new belt once I went to gear. I wanted to get a lever this time and like the simplicity and ease it provides. I find it a little easier to set the belt higher on the torso as well.

Definitely love my lever. Much easier to get to preferred tightness, and I can just wear it with the lever open between sets. I'm still breaking it in. I didn't realize how stiff 13mm would be. I don't think 13mm was necessary at this moment, but I plan on growing into it.

 

[Rodja]

Definitely love my lever. Much easier to get to preferred tightness, and I can just wear it with the lever open between sets. I'm still breaking it in. I didn't realize how stiff 13mm would be. I don't think 13mm was necessary at this moment, but I plan on growing into it.

I wish I would've gotten a lever belt initially, but I was too much of a neophyte at the time to know the pros and cons of each.

 

[SweetLou321]

I personally went with a prong. Been using my belt for gear, raw, and dragging the sled. I just dont have the money to buy different belt atm. Nice pulls. I wish I could get my hips to work at that angle. My hips just dont lock out well there.

 

[Rodja]

1/23

Sumo Pulls (straps down, single ply Centurions underneath)
Worked up to 560x3 PR

Cambered GM
225x19
275x8x3

Standing Cable Crunches
100x15
130x15x3

1/25

Floor Press
245x4
225x5x4

OHP/Neutral Pullups
145x7/BWx8
145x6/BWx8
145x6/BWx7

Rope Pressdowns/DB Curls
70x15x3/45x15x3

Had a really odd problem on floor presses: extreme bicep discomfort. The bar slightly rolled back into my wrists and they either cramped or hit a funny angle. I've been doing more bicep work as a prehab movement instead of trying to gain some mass and I hope this issue goes away.

 

[Sean1332]

Nice pulls man. I watched that video a few times and am envious. I may begin adding in cambered bar GM's within the next week or so.

The new avi throws me off..