Rodja's Post-Grad Training

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  1. Quote Originally Posted by AntonG42O View Post
    yea ill try to mix a little bit of that into my workouts then. hey question, our new gym has wrestling classes so im gonna need some shoes. any suggestions, something cheap that wont fall apart?
    A good pair of Asics isn't expensive. Try to get a split soled shoe if you can.
    M.Ed. Ex Phys



  2. How are you dosing your endoamp? I read 1/2 scoop in the morning and i was browsing for when you took the other half, but I didn't find it. I've heard varying advice on how to dose it. One full scoop first thing in the morning or two half scoops and why? I train at 4:30pm, how would you recommend I dose it?

    I just bought Phyto Testosterone and EndoAmp (to bridge the void between now and the release of the Androseries) and this will be my first official experience with a PP product.
    NSCA - CSCS
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  3. Quote Originally Posted by VolcomX311 View Post
    How are you dosing your endoamp? I read 1/2 scoop in the morning and i was browsing for when you took the other half, but I didn't find it. I've heard varying advice on how to dose it. One full scoop first thing in the morning or two half scoops and why? I train at 4:30pm, how would you recommend I dose it?

    I just bought Phyto Testosterone and EndoAmp (to bridge the void between now and the release of the Androseries) and this will be my first official experience with a PP product.
    1/2 upon waking
    1/2 with pre-training drink of MAP, GPLC, BA, etc.

    EndoAmp has really helped me with my VAT levels, which had increased lately, but they were significantly lowered within a month.
    M.Ed. Ex Phys


  4. Quote Originally Posted by Rodja View Post
    1/2 upon waking
    1/2 with pre-training drink of MAP, GPLC, BA, etc.

    EndoAmp has really helped me with my VAT levels, which had increased lately, but they were significantly lowered within a month.
    Thanks. EndoAmp is an expensive staple, but if its worth it, its worth it. I'll see when my shipment comes in.

    Side note. I finally hit Olympic Cleans for 225 x 3. Oly PR's seem to get me way more stoked then strength PR's.
    NSCA - CSCS

  5. 1/3: Military

    Standing Military: 125x3, 135x3, 145x3
    T-Bar Rows: 180x12, 180x12, 180x12
    Dips: BWx20, BWx20, BWx20
    Pressdowns/Rear Flys: 180x15/30x15, 180x15/30x15, 180x15/30x15

    DC Stretches

    Continuing to make some adjustments to everything. The gym I've been going to has a slightly more narrow handle for dips and it has thrown off my technique. Instead of risking injury, I've gone to high-rep BW dips for the time being. The major thing I will be doing over the next 10 days is to find a nice amalgam of 5/3/1 and WS4SBv3 to fit my goals a little better.

    I went to MMA in the evening and I only did a few rounds of light sparring (I was wearing my MMA sparring gloves and went light to sharpen my range) and then some submission grappling in a cage. As a grappler, doing this will be invaluable to sharpening my game for the future.
    M.Ed. Ex Phys

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  6. 1/4: Squat

    Squats: 225x3, 245x3, 275x1, 285x5
    SLDL (done on 4" box): 135x10, 135x10, 135x10
    Standing Cable Crunches: 80x12, 80x12, 80x12

    DC Stretches

    Decent session. Still struggling to sit back on my hips and drive forward, but that will come with time. I had been noticing some extra tightness in my hamstrings, so I did SLDL for the first time in awhile and on top of a box, which was completely new to me. I kept the weight light to really focus on the stretch and it was great.
    M.Ed. Ex Phys


  7. Looking good in here Rodja, as usual. Keep up the hard work and it will pay off, the added ROM on the SLDL's is a killer, if you are having issues with your hips, either add some bands or try a few weeks of box squats. Also, just because I'm a real jerk, you should get a rope and sit in the tire and pull the prowler kinda like in strongman competitions, and also get a sledgehammer and do some hammer swings on that tire. Alright the verbal jabbing is over, will be following closely.

  8. Log looks great, I'm also a fan of the DC Stretches!

  9. Quote Originally Posted by HATEFULone View Post
    Looking good in here Rodja, as usual. Keep up the hard work and it will pay off, the added ROM on the SLDL's is a killer, if you are having issues with your hips, either add some bands or try a few weeks of box squats. Also, just because I'm a real jerk, you should get a rope and sit in the tire and pull the prowler kinda like in strongman competitions, and also get a sledgehammer and do some hammer swings on that tire. Alright the verbal jabbing is over, will be following closely.
    It's not any tightness in my hips; I took care of that a few months ago and religiously stretch and foam roll. I may be overly critical of myself on my technique, but I prefer it that way.

    As for the conditioning, baby steps...I'm working my way up and am treading a very fine line of trying to improve both my S&C along with losing some BF. A very fine line for me to tread at this point.
    M.Ed. Ex Phys


  10. 1/6: Incline

    Incline BP: 165x3, 175x3, 185x2
    Chins: BWx10x5
    DB Rows: 120x15, 120x15, 120x15
    Flat DB Press/Facepulls: 60x10/150x15, 65x10/150x15, 70x10/150x10

    DC Stretches

    Conditioning

    Prowler (low handles): 20 yds
    30 Jumping Jacks
    3 Tire Flips
    Prowler (vertical bars): 20 yds

    Repeat 5x (10:29)

    Well, I forgot something critical for this session: my foam roller. It's not so much the trap/lats that I worry about loosening up; it's the anterior delt tendon. To counter this, I took extra time doing mobility movements and working the RC complex. I found a nice groove for the incline until I had trouble on the liftoff on the max set. I could feel my technique get loose and I muscled it up instead of using a nice technical movement. I cannot continue to do that as it will lead to an injury very soon.
    M.Ed. Ex Phys


  11. Nice workout, are you doing any crawls for upper body mobility?

  12. Quote Originally Posted by Rodja View Post
    1/6: Incline

    Incline BP: 165x3, 175x3, 185x2
    Chins: BWx10x5
    DB Rows: 120x15, 120x15, 120x15
    Flat DB Press/Facepulls: 60x10/150x15, 65x10/150x15, 70x10/150x10

    DC Stretches

    Conditioning

    Prowler (low handles): 20 yds
    30 Jumping Jacks
    3 Tire Flips
    Prowler (vertical bars): 20 yds

    Repeat 5x (10:29)

    Well, I forgot something critical for this session: my foam roller. It's not so much the trap/lats that I worry about loosening up; it's the anterior delt tendon. To counter this, I took extra time doing mobility movements and working the RC complex. I found a nice groove for the incline until I had trouble on the liftoff on the max set. I could feel my technique get loose and I muscled it up instead of using a nice technical movement. I cannot continue to do that as it will lead to an injury very soon.
    Hey Rodja,
    I forget my pvc pipe sometimes as well, a good substitute is using a dense medicine ball to roll out pec minor, anterior delts, serratus, etc if you never have before.

  13. Quote Originally Posted by HATEFULone View Post
    Nice workout, are you doing any crawls for upper body mobility?
    I actually have great mobility and flexibility except in two areas: my left shoulder and my lower back. Both of them are a result of injuries from years ago, but I've been able to either work around them or minimize them. Weight training has done much less to my body than BJJ has done to my body. I still have great flexibility (e.g. I can do the horizontal splits) and it has really helped to keep my body functioning.

    Quote Originally Posted by BigKrabbe View Post
    Hey Rodja,
    I forget my pvc pipe sometimes as well, a good substitute is using a dense medicine ball to roll out pec minor, anterior delts, serratus, etc if you never have before.
    The gym I'm going to right now is so archaic that it lacks even a medicine ball.
    M.Ed. Ex Phys


  14. 1/8: Deads

    Deads: 315x3, 335x3, 365x2, 385x1, 395x1, 405x4

    Prowler

    At this point, I can definitely see two major things occurring in my training: a lack of food and too much work. My strength numbers have either hit a wall or declined as I have began cutting. I expected to lose some strength along the way, but, as I suspected, I dropped way too much weight in a very short period of time.

    This week marks my deload and I will be changing up something for my next microcycle. First, I will be adjusting my leg training to potentially having alternate weeks for squats and deads. Second, on my leg training days, I will be doing just the main movement and core since the Prowler and tire flips also put a lot of stress onto my thighs and hips.
    M.Ed. Ex Phys


  15. hey do you still take ALCAR? i just started a few days ago and I like how it feels, just wanted to see what you think about it.

  16. Quote Originally Posted by AntonG42O View Post
    hey do you still take ALCAR? i just started a few days ago and I like how it feels, just wanted to see what you think about it.
    I always keep some around and have made the jump to ArginoCarn since I started repping for PP.
    M.Ed. Ex Phys


  17. which of the androseries do you intend to run? if any, once it's released?
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  18. Quote Originally Posted by Rodja View Post
    I always keep some around and have made the jump to ArginoCarn since I started repping for PP.
    one more question. when it comes to single amino acids (alcar, DAA, BA, etc) do you take them with food or empty stomach first thing in AM?

  19. Quote Originally Posted by VolcomX311 View Post
    which of the androseries do you intend to run? if any, once it's released?
    I haven't really thought that far ahead right now. It all depends upon what my goals are over the next few months. I'd love to have a fight or two in the Spring, but I'm not sure if it's feasible. If I'm not fighting, I'll definitely be going the AndroMass route, but that is still TBD.

    Quote Originally Posted by AntonG42O View Post
    one more question. when it comes to single amino acids (alcar, DAA, BA, etc) do you take them with food or empty stomach first thing in AM?
    TO my knowledge, it really doesn't even matter. I personally take BA pre/post with some MAP, DAA is before bed with a protein shake, and ALCAR is on a relatively empty stomach.
    M.Ed. Ex Phys


  20. What weight do you cut to and walk around at?

  21. late subbed... bout to go back and catch up now
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    "The only good is knowledge and the only evil is ignorance." - Socrates

  22. Rodja, I had some good luck with doing speed squats and deads alternating weeks, and doing a 4 week microcyle using either prowler sprints, or tire flips as my max effort lower body lift, really helped my strength and endurance numbers in the long run.

  23. Quote Originally Posted by jgassen15 View Post
    What weight do you cut to and walk around at?
    Well, when I was actively fighting, I would walk around in the 183-187 range and then I'd really just let the activity drop a few lbs off of me. I'm not a big weight cutter and I like to keep my sauna sessions to 3 hours maximum.

    Quote Originally Posted by HATEFULone View Post
    Rodja, I had some good luck with doing speed squats and deads alternating weeks, and doing a 4 week microcyle using either prowler sprints, or tire flips as my max effort lower body lift, really helped my strength and endurance numbers in the long run.
    I was actually going to do the opposite: squats or deads for a microcycle on max effort and then Prowler, tire, and plyos for dynamic. I figure that the dynamic effort days can also be used as a heavier conditioning day since the CNS toll from dynamic leg day is pretty low.
    M.Ed. Ex Phys


  24. Agreed, I think that is the beauty of any modified westside routine, you can mix and match anything to fit your personal needs and it still works, interested to see how you do in your fight, how many weeks left until you go to war?

  25. Quote Originally Posted by HATEFULone View Post
    Agreed, I think that is the beauty of any modified westside routine, you can mix and match anything to fit your personal needs and it still works, interested to see how you do in your fight, how many weeks left until you go to war?
    Right now, I don't have anything officially set up and I prefer it that way. I'm in no shape to accept a fight right now. If I had to put a date on it, I'd say I'd be ready by April.
    M.Ed. Ex Phys

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