Hanging out on the Westside

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    Quote Originally Posted by SweetLou321 View Post
    Block periodization? Ill keep on this. Taking a page of dave tates book with the close grip inclines?
    Yeah, that's why I decided to go with the close-grip incline. I've done incline as ME several times this year, but have never done a close grip variation of it. Not knowing what my 1RM on it is, I kinda guessed as to what weight I should use and stuck with the middle ground of Prilepin's chart on reps.
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    Quote Originally Posted by Rodja View Post
    Changing gears a little bit here. I've been doing a lot of reading on block periodization and am tinkering with a way to implement it into my training. It'll take some time to get everything right with the three phases and geared work, but I have some ideas that should help to make it a little easier of a transition. The main hangup that I'm incurring right now is whether or not I should make the first lower body a full DE or stick to something in between a RE and a DE.
    What do you mean a hybrid?

    What I've seen people do before is they actually do somewhere on the order of 14-20+ sets of doubles on DE lower days during accumulation blocks. I don't know if this is with or without accommodating resistance. The other alteration is they stick to dumbbell or bodyweight work for accessory movements, which I hear is for recovery purposes.
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    Quote Originally Posted by Torobestia View Post
    What do you mean a hybrid? What I've seen people do before is they actually do somewhere on the order of 14-20+ sets of doubles on DE lower days during accumulation blocks. I don't know if this is with or without accommodating resistance. The other alteration is they stick to dumbbell or bodyweight work for accessory movements, which I hear is for recovery purposes.
    Technically, a straight DE falls into block periodizations rep ranges and percentages, but I may do a RE on if I feel my technique loosening. DB and BW work will be done on the "heavier" days for, again, recovery purposes.
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    11/14 DE Lower

    Speed Pulls (+100# chains)
    315x2x10
    20 reps

    Deficit Conventional Deads (4")
    315x5x4
    20 reps

    Cambered GM
    225x10x3
    30 reps

    Standing Cable Crunches
    100x15
    120x15x3
    60 reps

    My hamstrings were fried by the end of this session, which is exactly what I needed. I wouldn't say they're a weak area for me, but they can never be too strong and I've noticed that I'm having some trouble sitting back once I get to ~90% of my 1RM and staying tight at the bottom. Again, switching around some things to make the DE/RE the days where I really hammer the assistance lifts and the ME where I can somewhat easier on them and, also, implementing upper back to lower body days since there is only so much volume you can handle during an upper-body session.
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    11/16 ME Upper
    Bench275x5x3
    275x6
    21 reps

    Neutral Pullups
    BWx8x2
    BWx7x2
    30 reps

    Tate Press/DB Curls
    30x15x3/40x10x3

    Side Laterals/WYT
    30x20/15x830x18/15x8
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    11/17 ME Lower

    SSB Box Squat (14")
    355x3
    355x5x4
    23 reps

    Conventional Rack Pulls (bar at knee height)
    315x5
    365x5x3
    405x7
    27 reps

    Hanging Leg Raises/DB Shrugs
    BWx15x4/90x20x2

    Solid first week of accumulation. Definitely more rep work than I've been doing the past few months and I've had some lingering DOMS, as expected. Tried to do some unilateral thigh work, but the knee didn't feel stable enough and there was too much discomfort for my liking.
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    11/19

    Close Grip Bench (pinky on rings)
    225x5x2
    225x4

    OHP
    135x6

    Cable Rows/Facepulls
    180x15x4/80x15x4

    Looks like I may be taking some time off after this morning. The plan was to do four sets of 5 on CG bench and the first two sets went very well. I was able to get my leg drive and stay tight throughout the lift and everything felt great. On the third set, though, something went awry. I first had trouble unracking the weight, but didn't think anything of it. The first two reps also felt fine and felt like I was on my way to another good set, but the third rep was where things went bad. I think I overtucked at the bottom at it opened up my left shoulder and I felt a slight burning on the anterior side near the bicep tendon/pec area. I tried to continue on, but the fourth rep hurt very badly and I racked the weight. I attempted some OHP, but there was also some discomfort. I've iced the area and took some NSAIDs to hopefully lessen the swelling in the area and the specific ROM that hurts is horizontal flexion with no discomfort raising the arm as long as I don't move it medially. I've never any pec strain until this session, so I'm hoping it heals quickly.
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    That sucks man..
    I've definitely been there though, strained my pec, a little while ago, ended up taking a good six Weeks off of any pressing..
    During that time, I really hammered my upper back, scaps, and what not and.. My deads and rack pulls increased quite a bit.. Added some quality muscle to my upper back too ..

    So hey on the bright side, everyone can use more upper back..

    Anywho I wish you a speedy recovery
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    Damn man, sucks to here. Heal up quickly.
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    subbed. in it to learn
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    11/23

    Accumulation Week 2, Day 3

    Neutral Pullups
    BWx8x3
    BW+25x6
    BW+25x5
    35 reps

    Tate Press/Pressdowns (w/lat pulldown bar)
    30x15x3/70x15x3
    90 reps

    T-Bar Rows
    135x12x4
    48 reps

    DB Curls
    40x12
    45x12x3
    48 reps

    W/Band Pullaparts (mini)
    17.5x8/12
    17.5x8/12
    17.5x8/12
    60 reps

    The plan today was floor press with my ring finger on the ring, but my pec was not ready. I attempted to give it a go and did a very thorough warmup on the pec/delt tie-in and then did a few sets of 125, which felt good, but 185 hurt. Instead of being stupid, I cut my losses and just go on with what I had planned for the day and subbed in the pressing volume with extra rowing volume.
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    11/25

    Accumulation Week 2, Day 4

    Squat
    405x4
    455x3x5
    19 reps

    Sumo Deads
    405x5x4
    20 reps

    Hanging Leg Raises
    48 reps

    DB Shrugs
    90x20x2
    100x15
    55 reps

    Got in some really good work on this day. Went at a slower pace than usual because we had a big group with a couple of guys going full gear. Finally working out a kink in my technique that was messing up the last third of the my squat as I figured out I was driving my hips too far forward and it was throwing me off balance while returning the weigh to the hooks.
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    11/27

    Accumulation Week 3, Day 1

    CG Incline
    205x5x2
    225x5
    225x6
    21 reps

    DB Row
    150x20 PR

    OHP
    135x6x3
    18 reps

    Facepulls/Rope Pressdowns
    60x20/60x15
    60x20/60x15
    60x16/60x12
    56 reps/42 reps

    I was very, very diligent with warming up on this session even if it meant taking away some of my numbers. I usually don't take 10-20lb jumps while warming up, but I did just that to make sure the pec had plenty of bloodflow and was nice and warm. I usually only do 4-5 sets before I start everything , but I did 8 sets before I put 205 on the bar (bar, 95, 105, 135x2, 155, 165, 185) with 4-6 reps on each set. Once I got going, though, everything went very well. The bar was moving very fast and I didn't take any of my sets to failure to stay within my goals for the day. I did notice a slight dip in my lockout strength on OHP, which I attribute to my triceps being fatigued from the CG incline, but I anticipated something like that would happen and I also lightened my pressdown weigh to make sure to get a ton of bloodflow into the area and really stretch the muscle.
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    11/28

    Accumulation Week 3, Day 2 (w/ suit bottoms)

    Speed Pulls (+120# chain)
    345x2x10
    20 reps

    Cambered Box Squats (14")
    315x5x4
    20 reps

    Hypers
    BWx15
    BWx15 (1 red band)
    BWx15x2 (2 red bands)
    60 reps

    Ab Wheel
    BWx10x5
    50 reps

    I am fairly confident that I have hit the overreaching phase as my power on speed pulls was not where it usually is. It is definitely not from a lack of food as I have increased my calories by 500-1000 per day to try to add some mass. Starting to notice some kinks and soreness in my back, hips, and delts as well even while using my suit. The plan for Friday is floor press, which I supposed to do last week, but couldn't and Sunday is still up in the air. I might do SSB box squats to a higher box, but that isn't set. One thing I will not be doing is pulling with a DL bar for awhile as my hands are killing me from the extra pulling volume that I've been doing for the past three weeks.
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    11/30

    Accumulation Week 3, Day 3

    Floor Press
    275x3x3
    275x4
    13 reps

    Neutral Pullups
    BW+25x5x3
    13 reps

    Tate Press/Pressdowns/BB Curls
    35x12/70x12/75x12
    35x12/70x12/75x12
    35x12/70x12/75x12

    Seated DB Cleans/Pullaparts (mini)
    20x8/12
    20x8/12

    Final upper body session of the accumulation phase and, sans the strain, I'd say it went well. Combined with the extra calories, I've added on about 3 lbs and my shirts are tighter now. Still not sure about when I will train fully geared again, but I'm leaning towards the first week of the transmutation phase. The main thing I need to decide is whether or not I should deload next week.
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    How often do you normally deload personally? Or is it more when you feel the need or between phases.
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    Quote Originally Posted by Sean1332 View Post
    How often do you normally deload personally? Or is it more when you feel the need or between phases.
    It's pretty infrequent as I tend to program in waves to avoid overly taxing the CNS and when to scale back on volume of the assistance movement. With gear, you have more wiggle room on loads as you have different scales for different lifts and the corresponding gear. I seldom go fully geared on squat (briefs, suit, and straps up) as it really, really tears me down from the pressure at the bottom.
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    long time no see man! Your a PES rep now? I just finished up my anabeta/endosurge stack and was happy with it. PES is a great company.
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    12/2

    Accumulation Week 3, Day 4

    Box Squats (14" box)
    405x3x4
    12 reps

    Rack Pulls (3-4" below knee)
    365x5
    405x5
    455x7

    DB Shrugs
    100x15x3

    DB Side Bends
    75x15x3

    Ab Wheel
    20 reps

    Last day of the accumulation phase. Felt good overall, but a tad slow off of the box once I hit 405 and stuck with that weight. Briefs are starting to feel tighter, which is great as they haven't offered much support for awhile as I lost some weight while I was prepping for 198. I'm holding off on buying some new briefs until I get to my target weight.
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    I am gonna park in here to get hit with some knowledge and see **** get done

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    12/4

    Transmutation Week 1, Day 1

    1-board
    315x3x2 PR
    6 reps

    CG Incline
    205x4x2
    205x5
    13 reps

    HS Rows/Facepulls
    160x12/15
    160x12/15
    160x12

    I've been doing a lot of reading regarding bench grip width and, coincidentally, Wendler wrote a bench article that touched upon pros/cons of width. I have long arms for my frame (~5'10" with a 6'2" reach), so I naturally assumed a wider grip and a shorter ROM would be in my best interest. However, according to Wendler, this is not ideal for someone who struggles at the bottom, which I do. I moved my grip from the legal maximum to having my ring finger on the rings. I felt tighter and more stable even with a bad handoff and I hit a solid PR. My triceps were fried afterwards and I was weaker on incline, but not a big deal.
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    My raw grip is thumbs away from the smooth.
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    Nice, Rodja. I am using ring fingers on the rings as well. Train with pinky on the ring, though, but that's ok (because I do either lots of DB work or other stuff that should make me strong from the chest).
    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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    12/5
    Transmutation Week 1, Day 2

    Sumo 505x2
    525x4 PR
    6 reps

    Cambered Low Box Squats (2" below parallel)
    365x4x2
    8 reps

    Ab Wheel
    30 reps

    Hit a huge DL PR today. The plan was to hit a double on 525, but I hit a nice groove on my last set and went for it. I had another one in the tank, but I never go to failure on deads. I was exhausted afterwards, though, and it did lower a bit of my strength for the rest of the session.
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    Quote Originally Posted by Rodja View Post
    12/5
    Transmutation Week 1, Day 2

    Sumo 505x2
    525x4 PR
    6 reps

    Cambered Low Box Squats (2" below parallel)
    365x4x2
    8 reps

    Ab Wheel
    30 reps

    Hit a huge DL PR today. The plan was to hit a double on 525, but I hit a nice groove on my last set and went for it. I had another one in the tank, but I never go to failure on deads. I was exhausted afterwards, though, and it did lower a bit of my strength for the rest of the session.
    Congrats on the PR, that's quality
    not going to failure on deads is always a smart move man, I commend you
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    12/7

    Transmutation Week 1, Day 3

    Bench (shirted)
    405x2 2-board
    425x2 2-board
    425x1 1-board
    5 reps

    OHP
    145x6x4
    24 reps

    Pullups
    BWx5
    BW+20x5x4
    BW+40x4-drop-BWx5

    Pressdowns
    90x15
    110x10
    110x10

    First time in a shirt in awhile and it felt a bit odd. I know I'm about 8-10lbs heavier right now and that changes the game, but everything felt so much easier than I remember. I was able to stay much tighter than previously, which I attribute to bringing in the grip, and it had great carryover. The weight were kept at a manageable percentage as both my weight, which changes the tightness of the gear and the groove, and my grip has changed since my last shirted effort.
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    Do you have a meet coming up anytime soon? I'm looking into a few APA meets in the future.
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    Quote Originally Posted by Sean1332 View Post
    Do you have a meet coming up anytime soon? I'm looking into a few APA meets in the future.
    April
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    12/9

    Transmutation Week 1, Day 4

    SSB (straps down)
    435x2
    460x1x2
    460x2
    6 reps

    Rack Pulls
    425x5
    475x5
    515x4
    14 reps

    DB Shrugs/Standing Cable Crunches
    100x15/100x15
    100x15/100x15
    100x15/100x15

    DB Side Bends
    60x15x2

    Day was thrown off from the beginning. I didn't feel bad, but I mistimed the session and lost focus.
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    12/11

    Transmutation Week 2, Day 1

    Close Grip (2-board)
    275x7
    315x6 PR

    Unilateral HS Rows
    145x10
    170x10x3

    Rope Pressdowns/Facepulls
    70x12x3/90x10x3

    The plan was to hit CG incline, but I couldn't find my groove on it and decided to switch. I was a bit hesitant to do full CG since the strain a few weeks back, so I threw made it a 2-board press. Also, my more narrow grip on bench requires more triceps strength and it's just all around easier on the shoulders.
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