Ace gets pumped with AP

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  1. Freaking brutal. Good sesh, man!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html


  2. Brutal indeed. I like
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  3. Quote Originally Posted by herderdude View Post
    Freaking brutal. Good sesh, man!
    Quote Originally Posted by Sean1332 View Post
    Brutal indeed. I like
    Thanks fellas.
    I was playing around with my grip on the fat bar and found I was going too wide which was causing me to lose pop off the board.

    Once I brought it in it felt much better both in terms of on my delt and power..
    Who knows I might see some pain free benching in the future (more than likely incline)

  4. Solid sessions ace. Benching with a fat bar takes a lot of stress off my shoulders.
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  5. Great sessions Ace. Love the detail all around bud. Glad you're enjoying this :-)
    Independent
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  6. Breakfast: huge omelette
    1c whites
    2 whole eggs
    6Oz sirloin sauteed in butter, onion, yellow pepper, mushrooms, garlic, and laurys season salt
    With one slice Muenster cheese

    Ate the whole thing... This is about a third of it

    Macros
    ~5 carb
    ~45 fat
    ~75 pro



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    Training yesterday 09/27

    Foam roll, monster walks, superD set the hips

    One leg sldl
    Bw x10
    +10x 8
    +25x8
    +35x8
    +45x2x8
    +45x6

    Conventional pulls
    Setxrep
    135x2x3
    225x2x3
    315x2x3
    405x3x3

    Everything felt great up until 405 which felt MUCH slower than it should have, sI I shut it down.. Looking back I think it might have to do with the heavy sldl right beforehand.. Derp

    Sumo off 3" pads
    275 x5x5

    Haven't done sumo in forever but these felt great. Explosiveness and pop felt great and my chest stayed pretty upright.

    My hips are pretty tight from these today. no wonder you're often tight from sumo pulls, Sean.

    BSS 60x4x10

    Unilateral leg press

    One ascending set up to 4 plates per side
    One descending set working my way back down

    Did these with a four second negative, bringing them all the way down. I'd pause at the bottom for two seconds, maintaining tightness in my legs, then explode back up.

    I figured these should help my starting strength on deads, also they gave me an brutal pump.

    Ghr
    Bw x18, 12

    Calf work
    Seated ss standing ss external rotation (dorsiflexion)
    Five rounds

    Three sets lever ss three sets 45° hyper with orange efs band around neck

    Three sets leg raise ss three sets Roman chair back extension (on ghr)


    I'm pretty toasted today. So glad I made yesterday a high carb day.. Needed it after that.


    Edit: suppdate

    Acne is on the rise. Nothing serious, but normally my skin is clear... so I can tell where it's coming from.

    Not going to take abe on my low days since it will increase hunger.
    same for erase, only taking on training days. (eod)
    I'll still take versa today and tomorrow.

    Not sure if I should just use the extra abe for a longer run or add the extra ones in on training days.

  7. Yesterdays low day: a few notes:
    25c
    330p
    130f

    I do not count greens as carbs.
    My only carbs were in my last meal of the day which ended up being ~6oz 90/10 gd sirloin on a bun.

    I noticed I was less hungry yesterday.. Not sure if it was from back loading the little carbs I had, or not taking abe.. Probably a bit of both. I'm going to try to do this again today and see how it goes

  8. Don't worry. I'll eat the carbs for you when I go to Qdoba.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. Quote Originally Posted by Sean1332 View Post
    Don't worry. I'll eat the carbs for you when I go to Qdoba.
    Thanks brother, i'm not too worried. I've had two meals today zero carbs this far and hunger seems minimal

  10. I haven't done one leg sldl in ages, but I used to love them! What are you doing with the non-working leg Ace? I used to put it back on a short box or stepper.
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  11. Quote Originally Posted by classic34 View Post
    I haven't done one leg sldl in ages, but I used to love them! What are you doing with the non-working leg Ace? I used to put it back on a short box or stepper.
    They're great for getting the hams and glutes firing.
    I just let it rotate backwards, trying to keep it in line with my upper back.. Basically i'm pivoting around my hamstring tie in (and sit back with a slightly bent knee) on my working leg

  12. 09/29 legs

    lumbar was still toast from Friday, and partly from sitting at work all weekend.. So I didn't do any rdls or, single leg sldls. Also, I kept the squats light.. Sucks but I'd still say it went well


    Unilateral leg curl
    50x18
    60x4x15

    Done with three different angles

    SSB low box squat
    Set xrep
    205x8x3

    edit: now that I think about it, the box was in the hole

    elite fts GHR
    Bw x 10,8,6

    Other ghr
    Bw x9,8,7

    walking lunge
    2 chain x 60yd x2
    second set drop chains do another 60 yds

    Five rounds of calf work
    1) standing calf ( four second flex)
    2) donkey calf (four second stretch)
    3) bw, dorsiflexion

    Efs 45° hyper ss DB side bends
    Bw x 25,25,20,30 // 80x15, 90x12, 100x12,10

    Edit:
    Definitely notice less hunger on the days I did low carb when back loading..
    Also i'm filling out like crazy from the two days with 30g carb back loaded followed by today, which is near 500 and counting. Feeling great from the carbs. Whoop whoop

  13. Nice man, definitely a solid day. lumbar issue or not.

  14. Training went great today
    10/01

    Back
    Weighted supinating pullups
    worked up to 6 chains.. 4x5

    -shoulder width grip, bro said about three links were off the ground at the top

    Meadows rows
    100x4x8

    One arm bb row
    100x4x8

    Used handle on end of Barrel. 25lb plates always

    20°incline supinating DB scapula row
    60x4x15

    SGHP
    185x3x5

    Cable fly 21s three sets

    20° incline DB hex press
    35x 5x12

    3sec eccentric 2sec concentric, 2sec flex

    Landmine laterals ss landmine rear delt

    Did laterals with BB behind me, ten reps, then ten with BB in front, then 10 rear delt flys

    example: http://www.youtube.com/watch?v=lr2f2ML4JLU
    go to about 4 mintes in. these are excellent.
    -Pump city
    Last edited by aceroni; 10-02-2013 at 01:56 AM. Reason: added delt video

  15. 10/03
    Quick arms at the university gym

    Hammer curls ss high pulley rope extension
    35x4x15 // 4x 20

    BB skulls ss BB grip 4orce curls
    75x5x10 // 55 x4 x12

    DB incline curls two drop sets
    DB overhead tricep extension two drop sts

    Four sets countdown seated calves
    Four sts standing calves ss dorsiflexion

    Kept everything light today, focused on slow negatives and hard contractions everywhere

    25 min LISS walk home (I know I know, **** liss, but we missed the bus so we had to)

  16. Excellent day of pressing my friends.. Pain free- Fu[k yeah

    10/03

    Chest supported row

    Five sets of 15, light, varying grips. Trying to get blood in the upper back before pressing

    DB flat twist press
    30 x4x15

    4 second eccentric 3 second concentric 3 second flex

    At the top I actually supinated my wrist as hard as possible, flexing my pecs really hard.

    The pump from these was astounding.

    15° incline Swiss bar pin press
    135x2x6
    155x5
    175x5
    195x5
    205x5
    215x5,4
    225 + slingshot x3,3,5

    Was having a hard time setting up an arch with this incline.
    Once my buddy told me to keep my abs tight with a belly full of air I felt much much stronger. Was amazing what a single cue can do.
    My feet were underneath me but I just wasn't getting any leg drive at all.
    The third set with the slingshot I obviously found the groove as I was able to bust out two extra reps.

    DB flat
    70x8
    85x4x8

    20° incline fly
    35 x4x8

    My training partner resisted my concentric portion of the lift, about 1/3 from lockout to lockout. Great squeeze from this.

    20° DB incline rear delt
    30x3x10

    One set rear delt destroyer palms back pinkies up (holy ****)

    Three sets fat man rows ss plate laterals
    Bw x3x12 // 25 x3x12

  17. I'd love a Swiss bar. Good stuff
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  18. Quote Originally Posted by Sean1332 View Post
    I'd love a Swiss bar. Good stuff
    Thanks brother. The Swiss bar is great. Allows me to tuck more easily and even takes some stress off the Delts.

    Although, my front Delts are fried.

    I've been feeling kinda beat up.

    I think the additional leg day each week is catching up to me.. Not that i've even been pulling heavy each week (cause I haven't) I just think the extra volume is starting to add up.

    Going to play squats by ear on Monday.. If I deem necessary I'll deload this week. If i'm feeling strong, **** it i'm hitting a PR on that SSB, make it my bitch

  19. I vote for SSB PR
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  20. Quote Originally Posted by Sean1332 View Post
    I vote for SSB PR
    I knew you would. I went in today to pull, and my technique felt absolutely perfect with 135.

    When I went up to 225 my lumbar told me not to go up. Fortunately, I listened.

  21. ****kk that sucks dude. I hope it heels up soon for you.

    Just lather up with some Blue Heat and ibuprofen....
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  22. What exactly happened to your lumbar? I must have missed it. Injury can certainly put a cramp in your style but it looks like you're going about it the smart way and being cautious. I think we're all guilty at one point or another of doing something dumb to re-injure or make things progressively worse in an area that needs healing.
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  23. I think it was just beat up from pulling /45° hyper/reverse hyper..

    I went and benched yesterday, and I think that the arch irritated it a little. Nothing major, it was just grumpy when I went to deadlift today.

  24. Quote Originally Posted by aceroni View Post
    I think it was just beat up from pulling /45° hyper/reverse hyper..

    I went and benched yesterday, and I think that the arch irritated it a little. Nothing major, it was just grumpy when I went to deadlift today.
    Definitely could have if you use a big bridge.

    I remember when I was on accutane and my spine was dry near the end benching was out of the question but I could squat just fine. Not the same thing of course, but this reminded me of it.
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  25. So after watching every video on Dan green's Facebook page, I decided I was maxing out today.


    Unfortunately, I woke up sick, feeling like ****.. I guess this is my body's way of telling me to take that deload.

    So i'm going to deload this week in the hopes that it'll help me recover from this sickeness garbage.

  26. Damn dude. Better luck next week man.

    BTW- you should get on the platform
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  27. Quote Originally Posted by Sean1332 View Post
    Damn dude. Better luck next week man.

    BTW- you should get on the platform
    Thanks Sean.

    And I agree about competing, but my bench is **** and i've completely shy'd away from it ever since tearing my pec tie in. (really slight but enough that I couldn't train upper for a month or two)

    I think if anything I might just take a token on bench.

  28. Quote Originally Posted by aceroni View Post

    Thanks Sean.

    And I agree about competing, but my bench is **** and i've completely shy'd away from it ever since tearing my pec tie in. (really slight but enough that I couldn't train upper for a month or two)

    I think if anything I might just take a token on bench.
    Do it! Or buy a blast shirt and compete single ply. They hurt, but they are great for protection without having to learn how to bench in a shirt.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  29. I think I'll throw my shirt on the week after my meet and see what I can put up lol

    Edit: I deleted the precious post that Herder quoted me. My blast shirt sucked. You can have it. I was thinking the Rage lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. Quote Originally Posted by Sean1332 View Post
    And it gives you 65lhs of carryover the first time you wear it lol
    Lol. I had the navy blue one, it's good for 25 and that's only the first time you wear it. You'd have to buy one of those, buy a slingshot for training protection, take the Blast out of the bag at the meet, and throw it in the trash after your bench flight. It eventually becomes all pain and no carryover after like three sessions.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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