Ace's training log

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    Quote Originally Posted by aceroni View Post
    No worries at all man, we're just here to learn.

    I agree with what they've said but I am slightly outside shoulder width. It's just most comfortable for me. I think you should just find what's most comfortable for you and stick with it. We tend to over complicate things.
    I can't remember who said it but this great quote comes to mind:
    "just f¨cking squat"
    If a quote's about keeping it real, you better bet it's from Jim Wendler!
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

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    Trained chest and Delts today

    Machine unilateral free motion flys
    2x12

    Hard flex at peak contraction, slow negative

    15░ barbell incline
    135x6
    165x6
    185x6
    205x6
    225x6
    235x5
    240x3

    Brother helped on the sixth rep of 235, doesn't count. So i decided to bump it up.
    Stopped an inch above my chest and explode to 3/4 lockout

    Reverse band flat press
    225x5
    245x5
    250x2x5

    These felt great, used full ROM here.
    I moved my feet out a bit wider, had them flat on the floor. My base was incredibly stable, but i wasn't getting that dan green leg drive either.

    Used elite fts black monster minis.
    They didn't help much but the orange thick bands would have been too much. Oh well.


    free motion rear delt fly
    superset with rear delt band pullaparts

    Three rounds here blew my Delts up

    Cage press
    95x8
    105x8


    Did band over and backs inbetween all shoulder work
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    Strong inclines, Ace.
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    Following, bruh
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    Great session ace
    Independent
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    Thanks guys.
    trained back today, more just volume style

    Meadows rows
    90x8
    100x8
    115x3x8

    Seated cable rows
    150x10
    170x3x10

    Wide grip pulldowns
    160x8
    180x2x8

    These were done by pulling down to the forehead, and letting scapulae relax at the top

    Banded hyper
    orange efs x2x15

    Good mornings with bands
    two orange efs light bands x2x18

    Seated calf
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    Headed to FL this morning. Taking the week off training to spend with my family and 89yr old grandmother.

    Training will resume next week.
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    Sounds awesome! And get a tan while you're down there, Ace.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by aceroni View Post
    Headed to FL this morning. Taking the week off training to spend with my family and 89yr old grandmother.

    Training will resume next week.
    Enjoy bro!

    What part?

    You picked a great week. Weather here is amazing.
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    I'm currently on sanibel island. It's been eighty all day. **** yeah.

    No babes, but that's fine.
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    I hate you.

    I mean...I hope you're having fun!
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    Have fun bud
    Independent
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    Thanks guys. I'm having Blast..

    I only have a few days to be here, so i'm making the most of it
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    Subd! Lookin good in here!
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    Quote Originally Posted by atanocc View Post
    Subd! Lookin good in here!
    Welcome buddy, thanks for joining.



    Here's a pic from the morning. Just woke up.

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    Looking like swolberham Lincoln up in hurr
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    Looking like swolberham Lincoln up in hurr
    Thanks brother, that's a great saying. I'll probably start using it.
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    Just flew back home tonight. Work tomorrow.

    Started looking at John's reactive pump program.
    It is a five day split

    Legs
    Chest/Delts
    Back
    Light chest /Delts
    arms

    The first week has explosive chain work on all big three lifts.. Only looked at week one and I'm sold.
    I think I'll try to get into the gym on Sunday and get things loosened up so I can squat Monday.

    If my hips are ****ty from the travel (they weren't feeing the best today) I'll just start on the pump day and squat after i've seen my Chiro.. We'll see though
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    Loosen up / get back into it day

    Heavy foam roll
    Super d set hips
    Bw lunges with rotation
    Bw bss
    band pullaparts
    Face pulls

    Low box squat
    Bar x2 x3
    135x3x3
    185x6x3

    Pulls
    135x8x3
    Alternate between sumo and conventional. These felt great and hips and glutes were firing nicely after box squats.

    Meadow row
    50x4x10

    One arm bb row
    25x4x10

    Incline bench oh wg protnated DB row
    20x3x10

    Kayak pullover
    40x3x10

    Glad I got this in. I can tell hips are still out but everything else is loser loosened up and firing nicely.
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    Nice little warm up, Ace! Glad everything's going well.
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    Quote Originally Posted by CincyKiller45 View Post
    Nice little warm up, Ace! Glad everything's going well.
    Thanks man. That's all it really was.. hopefully enough to have me feeling fresh come Monday.

    I really liked pulling after box squats. It felt amazing.
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    Quote Originally Posted by aceroni View Post
    I'm currently on sanibel island. It's been eighty all day. **** yeah. No babes, but that's fine.
    no sh!t, I live in Naples, also looking pretty jacked!
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    Quote Originally Posted by hurdlemaker View Post
    no sh!t, I live in Naples, also looking pretty jacked!
    Thanks for joining hurdle.

    Don't think I've ever been to Naples.
    Back in mi now, sixty degrees so I can't complain.

    Also i'm surprised but my glutes and quads are a little sore today.. didn't expect that seeing as everything was so light.

    Still planning on squatting on Monday, looking forward to it.
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    Naples is about 45min from sanibel, I grew up in ft Myers and have been to sanibel hundreds of times
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    Quote Originally Posted by hurdlemaker View Post
    Naples is about 45min from sanibel, I grew up in ft Myers and have been to sanibel hundreds of times
    I'm jealous. I'd love to live in FL all winter.. The summer though- that would be a bit too hot for me.

    Eighties are great if you have a source of water nearby.. But the 90's- 100's of dry heat and sun would destroy me. I'm a Lilly white boy.
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    Definitely more sore than expected.. Wtf, do I even lift?

    Also pec is tight, ****in straight bar squats.. I need to invest in a buffalo bar.
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    Sucksssss
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    Trained legs today.


    Hips were tight, my right side was out. It was pulling on my right glute / iband during squats
    I kept it light(ish) and still had a great session.

    Prehab:
    Super d set the hips
    Lunges with trunk rotation
    Monster walks
    Heavy foam rolling: everything

    Lying leg curls
    4x8
    Last set plus 25 partials

    Super strict, slow negatives and force full contractions.

    SSB
    Bar x2x15
    155x2x10
    205x6
    205 + 1 chain/side x2x6
    " + 2 chain/side x2x6
    " + 3 chain x3x6

    I used the easy chain loader from efs.
    Starting with my chain halved around the bottom loop, then the next set I'd move it up a loop, adding more chain weight.
    I did this with all chain additions.

    Bar weight was too light / I ran out of chains. My intent was to keep adding until I lost explosiveness, but that didn't happen. My hips just got tight first from being out, so I called it there.

    One legged leg press

    One ascending set, starting with one plate working up to seven, four reps at a time


    Leg extension
    10
    15
    20 +15 partials

    each set I did forced a forced quad stretch, ten seconds, then twenty, then thirty


    DB rdls
    70x2x15

    Deep stretch, slow negative, no lockout

    My hips really bothered my here so I stayed at seventy


    Standing calves
    Ten rep with ten second flex, three times = one set

    Standing bw calf
    hard contraction, no stretch x10

    Dorsiflexion x failure

    These three exercises were all one giant superset, did three rounds here.


    My thoughts: great session, need more bar weight for the chain squats. Need to get my hip into place before any more lower body work.

    Edit: add prehab
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    Chest / Delts today

    Super D set humerus
    Rumble roller lats, glutes, Delts
    LAX mash pec / tie in

    Slight decline db press
    25x2x15
    40x2x12
    60x12
    70x8
    75x8
    80x8
    85x8

    Deep stretch, hard contractions

    Bb flat chain bench
    Got to use the competition bench / bar today, woo!
    Bar x5
    +1 chain x5
    +2 chain x5
    95 +2c x5
    135 +2c x5x5

    One second pause on chest this ended up being a good weight.. I didn't lose explosiveness at all yet it was hard

    BB incline
    Bar x6
    135x6
    185x3x6

    Pause an inch above chest, explode to 3/4 lockout

    Ladder pushup two sets to failure three settings

    DB laterals
    20x12
    25x3x12

    Cage press
    95 x5
    115x5 lost explosiveness
    95x3x5

    DB rear delt destroyer
    55x60->30x30->10x10
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    Standard 40lb chains Ace? Strong pressing sesh, nice work.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I wanna try this cage press. I see breezy do them a lot.
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    Double post
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    Quote Originally Posted by herderdude View Post
    Standard 40lb chains Ace? Strong pressing sesh, nice work.
    Thanks dude !
    I think they're between 20-30lbs
    They're the standard 5/8"

    Quote Originally Posted by Sean1332 View Post
    I wanna try this cage press. I see breezy do them a lot.
    I like them.
    They seem easier on the shoulder than regular ohp.
    They're hard though.
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    Trained arms yesterday..
    I'll probably update that later.

    Trained back today

    One arm BB row
    35x8
    70x8
    90X4x8

    Explosive BB Row
    135x6
    185 x4x6

    These were supposed to be done on a Smith, exploding off the bottom pins. We don't have a Smith so I did them off of four mats.

    DB pullover
    55x4x10

    DB shrug
    70x12
    65x2x12

    Three second hold at top

    Chain deads, conventional
    135x2x3
    225x3
    315x3
    315 +1 chain x3
    335 +1 chain x3
    " +2 chain x 3
    " +3 chain x3
    "+3 chain x11

    My form started to get bad so I called it on the eleventh rep. reset every rep, no touch and go.

    Left the gym feeling good, pulls felt great despite my hip still being out.
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    Sweet pulls Ace!
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    Light chest/Delts Saturday

    Super d set humerus
    Band pullapart series

    A1.Machine press 4x12
    Neutral grip, slow negative, 2 second contraction
    A2. Band over and backs 4x8

    B1. Pec minor dips 12,12,14,12
    B2. Band over and backs 4x8

    Bent over rear delt laterals 25 x 4 x 15+30 partials

    Wow, rear Delts blown up

    C1. Red mini spider walks 1 minute x4
    C2. Band over and backs 4x8

    The spider crawls are great, you guys that press heavy weight/ have shoulder issues should try them. Great for RC as well as rear Delts.

    The band over and backs are great for shoulder health as well, I'll edit this shortly with video links.

    Edit:

    Over and back Rope Stretches.MPG: http://youtu.be/vI5Fy-jIVH0

    Spider Crawls: http://youtu.be/IeKQCX-qvp8


    Trained legs today

    Hips felt great but my lumbar was still sore from deads.
    I might have to switch that around.

    Super D set hips
    monster walks
    Rumble roller: glutes, piriformis, i band, VM, hip flexor, TFL
    Wall squat
    Forward/backward lunges

    Leg curls
    12,10,8

    Then a triple drop set: 8->8->20

    I used a plate loaded machine with three spots

    SSB
    Bar x 2x6
    155x2x6
    205x6
    225x6
    225 +1 chain x6
    " +2 chain x6
    " +3 chain x6

    Speed slowed down, lumbar felt like ****

    Banded Leg press
    Red monster elite fts + 6 plates per side x4x8

    Bear squat
    12,10,8

    plus triple drop set 8->8->20


    BB rdl
    135x2x15
    Back was real tight so i kept these light

    One giant set calves

    Trained light chest on Saturday, will update that later
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    Chest and Delts today:

    Decline DB
    25x2x15
    40x2x8
    60x8
    70x8
    75x4x8

    Slight (three inch) decline
    Slow negatives, two second flex at top

    Reverse band BB flat
    135x5
    225x5
    255x5
    265x5
    270x5
    275x5

    Took really small jumps there because I was losing explosiveness.
    Used the monster efs bands (black/ green) choked around the top of power rack.

    BB incline
    185x3x6

    Stop about 1-2" off chest, explode to 3/4 lockout

    Stretch pushup
    2 chain x15 x2
    1 chain x15

    Each set we immediately did a 30-40 seconds chest stretch. Woof.

    DB rear delt lateral
    25x3x20

    head down on incline bench pinkies up palm back

    Band pull apart
    Orange light skinny band x3x12

    Two second flex

    Cage press
    Barx5
    95x5
    105x5
    115x3x5

    Changed my setup on these today. Got under the bar a little more and the reps felt way better, and were much more explosive.

    Really happy with this session today, pain free pressing.
    Doing the six sets of rear delt work before the over head pressing felt amazing. I had a ton of blood in my
    Upper back and it was incredible. would recommend this to everyone- especially you Sean.
    (from what I recall you've had RC issues in the past, I believe you had the most issue with flat bench, but keeping the shoulders healthy in general is good)
  38. Senior Member
    CincyKiller45's Avatar
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    A lot of great work in here Ace. Happy to hear the shoulder is feeling good.

    Banded leg press? I like.
  39. Senior Member
    aceroni's Avatar
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    Thanks cincy.

    Just pulled the trigger on two sets of chains.
    Two five foot 5/8"
    Two five foot feeder chains with clips
    208$ shipping included from sorinex.. That's about seventy dollars cheaper than elitefts.

    ****ing pumped about that. hopefully they'll be here tomorrow.
    Kidding about the shipping but this feels like Christmas.

    I almost bought three sets but we already have three pair at the gym.
    I figure there's no reason for me to (currently) need that extra pair.
  40. Senior Member
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    Post workout:
    1 cup red beans and rice
    1c Jasmine
    ??7 Oz chicken breast

    I'll also have a banana, and possibly a slice of pizza.

    Name:  ForumRunner_20140416_161510.png
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    Trained back today with some pulling against chains again.
    PC was a little tired from Monday.
    Will update after smashing some food.
  

  
 

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