Ace's training log

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  1. Quote Originally Posted by aceroni View Post
    Yeah me being beardless doesn't.help me look any older.

    Also I think I wrote that I was using the monster minis on flat bench.
    That is incorrect I've been using just the minis. Red, short bands from efts.

    I'm assuming (from the chart off elite fts) that it's roughly 60-70lb at the top.
    I imagine max 60lbs at the top since that's what I was getting and I'm a pretty tall guy. Though, if we're to believe Rodja maybe you can get more or even less out of them due to the subpar QC at EFS regarding bands.

    BTW, nice training, and looking real jacked.

    Lol'd at jim's comment. And damn dude, you shave once a week? I have to shave every other day to look civil, and it's only EOD because e/d shaving causes too much razorburn.
    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


  2. Thanks guys.
    Welcome toro, thanks for joining.

    As for the snatch grip, I had pointer finger on the ring of the barbell.. Probably not a true snatch grip but it was most comfortable for me.

    for the bands, it was just a rough estimate. Our benches sit on platforms, and the pins for the bands are on the platform, I just estimated they were stretched about three feet at the top.


    Unfortunately, I do not grow a beard like you do. It does make it easier for work, but if I had a choice I'd side with Jim, and grow a thick manly beard.
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  3. Quote Originally Posted by Torobestia View Post
    I imagine max 60lbs at the top since that's what I was getting and I'm a pretty tall guy. Though, if we're to believe Rodja maybe you can get more or even less out of them due to the subpar QC at EFS regarding bands.

    BTW, nice training, and looking real jacked.

    Lol'd at jim's comment. And damn dude, you shave once a week? I have to shave every other day to look civil, and it's only EOD because e/d shaving causes too much razorburn.
    Yeah, I'm either ED or EOD as well.


    Stupid grooming policies and ****.

  4. That's a massive snatch grip pull! Anything outside of the rings is enough to call it good. I like going pointer on the rings like you, so I can lock it out without having to maneuver around my ballz.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  5. Yeah, but I did use straps.. And a belt. So the SG aren't that impressive =/


    Trained arms Thursday

    Rope pushdown
    Seated dips
    Db kick backs

    Db curl
    Ez bar curl
    Db hammer
    Ez bar reverse preacher

    Rested thirty seconds between all bicep exercises. Holy pump

    Training light back tomorrow with the girl.
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  6. Quote Originally Posted by aceroni View Post
    Yeah, but I did use straps.. And a belt. So the SG aren't that impressive =/
    Hey, gear is gear and weight is weight. I'll take gear and weight over no gear and little weight every time.

    For a hypothetical, if Sean squatted 650 to IPF depth and I put on two ply poly briefs, a three ply canvas suit, and four meter knee wraps and squatted 655 to exactly parallel and not a hair below, I would totally throw it in his face for a long time. But that's just me.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  7. That's ****ing awesome lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. Thanks dude, that's awesome.

    Didn't end up training light back with the girl today.. Too busy doing... Cardio.

    Still low calorie low carb. Tomorrow I'll introduce a bit more carbs so I'm not depleted for legs on Monday.

  9. Just trained legs. Will update in a bit. For now, here's m#3
    3 cups couscous, probably 6-8oz English arm roast

    Name:  ForumRunner_20140324_212316.png
Views: 77
Size:  575.0 KB

    Edit: also going to probably throw in a banana, and some girl scout cookies.

  10. Looks awesome
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. Legs today

    Leg curl
    3x15
    Hard flex slow negatives

    SSB squat
    Bar x 8
    155x2x8
    245x8
    265x8
    285x8
    305x8
    315x8
    325x7

    Did these bodybuilding style
    Come to parallel maybe a hair below, not super deep. Come up 3/4 of the way. constant tension.

    Unilateral Leg press
    Quadruple drop set
    10 ->8->8->20

    we got a new hack squat today
    Triple drop set
    6->6->18

    Db rdl
    80x10
    85x10

    Calf work

    Ghr abs
    15#kb x 15,10
    Bw x 8

    ab wheel
    6,8,8

    Was spent.

  12. Quote Originally Posted by aceroni View Post
    Legs today

    Leg curl
    3x15
    Hard flex slow negatives

    SSB squat
    Bar x 8
    155x2x8
    245x8
    265x8
    285x8
    305x8
    315x8
    325x7

    Did these bodybuilding style
    Come to parallel maybe a hair below, not super deep. Come up 3/4 of the way. constant tension.

    Unilateral Leg press
    Quadruple drop set
    10 ->8->8->20

    we got a new hack squat today
    Triple drop set
    6->6->18

    Db rdl
    80x10
    85x10

    Calf work

    Ghr abs
    15#kb x 15,10
    Bw x 8

    ab wheel
    6,8,8

    Was spent.
    Real nice session bud. What did your calf work look like?

    I wish my gym had a SSB. I just started program three over. Love it lol
    Independent

  13. Yeah i've had awesome gains from program three.

    My calf work was inspired by Ben pakulaski, actually.
    I did a standing calf raise machine for eight reps, then I'd immediately do body weight standing calf raises off the floor (no stretch, just contracting as hard as possible for ten reps)

    I did these back to back, with little to no rests..
    about six to eight sets

    tomorrow I'll just do one set. Also inspired by bpak.
    10 reps ten second rest, twenty reps twenty second rest, all the way up to 40 reps..
    Then Wednesday or Thursday I'll do a mountain dog inspired, super setting a flexion exercise with dorsiflexion


    Edit:
    I love the SSB. I've been abusing it.
    It is really hard on my upper back and core, without jacking up my shoulders.

  14. Quote Originally Posted by aceroni View Post
    Yeah i've had awesome gains from program three.

    My calf work was inspired by Ben pakulaski, actually.
    I did a standing calf raise machine for eight reps, then I'd immediately do body weight standing calf raises off the floor (no stretch, just contracting as hard as possible for ten reps)

    I did these back to back, with little to no rests..
    about six to eight sets

    tomorrow I'll just do one set. Also inspired by bpak.
    10 reps ten second rest, twenty reps twenty second rest, all the way up to 40 reps..
    Then Wednesday or Thursday I'll do a mountain dog inspired, super setting a flexion exercise with dorsiflexion


    Edit:
    I love the SSB. I've been abusing it.
    It is really hard on my upper back and core, without jacking up my shoulders.
    Lol the reason I asked about calf work was I've been implementation bpaks stuff as well. Today I worked up to a fairly tough ten rep weight on standing calf machine then I preceded to get 100 reps in as few sets as possible. Calves were smoked.

    I'm going to do a lot of the same stuff you're doing.

    The reason I ask about the SSB is ref back squats kill my shoulder (I'm a low bar squatter) to tye point I hate squatting on heavy days. I have to do a ton or rear delt work and stretching before I squat lol. I think a SSB would be ideal for me but maybe not.
    Independent

  15. Man, you may not have the chest hair to show for it, but that leg workout looks like it took a lot of chest hair to complete. Nicely done

    Quote Originally Posted by bean5er View Post
    Lol the reason I asked about calf work was I've been implementation bpaks stuff as well. Today I worked up to a fairly tough ten rep weight on standing calf machine then I preceded to get 100 reps in as few sets as possible. Calves were smoked.

    I'm going to do a lot of the same stuff you're doing.

    The reason I ask about the SSB is ref back squats kill my shoulder (I'm a low bar squatter) to tye point I hate squatting on heavy days. I have to do a ton or rear delt work and stretching before I squat lol. I think a SSB would be ideal for me but maybe not.
    I don't actually see any questions here or in your last post regarding the SSB, just statements, so I can only guess as to what your question actually is. Something you need to know is that the SSB is cambered, and the weight sits a bit in front of your body. This actually makes the movement more similar to an olympic squat or to a front squat than a traditional back squat. The SSB is a really nice bar, but be aware that to "properly" use it you ought to either squat with a narrower stance or have really good hip mobility. Otherwise, if you lose the upright position you now are loading the lower back a whole lot and are turning the squat into a goodmorning, which is obviously a very terrible thing to do especially as a bodybuilder (goodmornings are not known as a quad builder, lol).
    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

  16. Quote Originally Posted by Torobestia View Post
    Man, you may not have the chest hair to show for it, but that leg workout looks like it took a lot of chest hair to complete. Nicely done


    I don't actually see any questions here or in your last post regarding the SSB, just statements, so I can only guess as to what your question actually is. Something you need to know is that the SSB is cambered, and the weight sits a bit in front of your body. This actually makes the movement more similar to an olympic squat or to a front squat than a traditional back squat. The SSB is a really nice bar, but be aware that to "properly" use it you ought to either squat with a narrower stance or have really good hip mobility. Otherwise, if you lose the upright position you now are loading the lower back a whole lot and are turning the squat into a goodmorning, which is obviously a very terrible thing to do especially as a bodybuilder (goodmornings are not known as a quad builder, lol).
    Thank you bud. I'd definitely like to mess around with one if I could.

    I figured on exactly what you described above, I'm wider stance squatter normally so I'd definitely be some getting used to.

    Again thanks for the info :-)
    Independent

  17. Thanks Toro- I'm just not a hairy guy.


    Bean maybe try moving the bar up your back a bit.

    When I try to set the bar in a more low bar position, it wrecks my shoulders to the point that I can't press the next day.

    When I set the bar in the thick of my traps, it feels best. Its closer to a high bar, but it's not quite high bar.

    I just say forget low bar, forget high bar, and put the damn thing where you can move the most weight without compromising your shoulders or technique.

  18. If you low bar as a physique dude, you gotta realize two things:

    1.) You're gonna have to be a hard mother to sack up and hit a big quad movement right after some big low bar squats, because they are NOT the best for quads. Low bar is for max weight (potentially more mass if you buy weight = mass), hips and hams, yadda yadda.

    2.) You're gonna need to free up your schedule to the tune of 15-20 min a day to get an excellent shoulder prehab/rehab routine in place, and you're going to have to experiment with different movements and find what keeps you able to move your arms above your head.

    High bar and SSB are simply better options for physique athletes. Look at weightlifter quads versus powerlifter quads. It's no comparison, weightlifters win.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Quote Originally Posted by herderdude View Post
    If you low bar as a physique dude, you gotta realize two things:

    1.) You're gonna have to be a hard mother to sack up and hit a big quad movement right after some big low bar squats, because they are NOT the best for quads. Low bar is for max weight (potentially more mass if you buy weight = mass), hips and hams, yadda yadda.

    2.) You're gonna need to free up your schedule to the tune of 15-20 min a day to get an excellent shoulder prehab/rehab routine in place, and you're going to have to experiment with different movements and find what keeps you able to move your arms above your head.

    High bar and SSB are simply better options for physique athletes. Look at weightlifter quads versus powerlifter quads. It's no comparison, weightlifters win.
    Yeah truthfully that's just the way I've always squatted. I'm going to work on getting the bar more on my traps with a bit narrower stance like you and Ace suggested

    Thanks a ton guys and sorry to derail your thread ace.
    Independent

  20. Quote Originally Posted by bean5er View Post

    Yeah truthfully that's just the way I've always squatted. I'm going to work on getting the bar more on my traps with a bit narrower stance like you and Ace suggested

    Thanks a ton guys and sorry to derail your thread ace.
    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"

  21. 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

  22. 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

  23. Strong inclines, Ace.
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.

  24. Following, bruh

  25. Great session ace
    Independent

  26. 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

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

    Training will resume next week.

  28. Sounds awesome! And get a tan while you're down there, Ace.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  29. 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.
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.

  30. I'm currently on sanibel island. It's been eighty all day. **** yeah.

    No babes, but that's fine.
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