Hanging out on the Westside

[Rodja]

12/19

Deficit Deads (4")
405x2x5

Elevated Dead (4")
455x3x2
495x3x2
495x5

SLDL
315x10x3

Standing Cable Crunches
100x15
120x15x3

Well, I know this whole week was designated as a deload, but I felt fantastic all day and the weights were moving very fast. I didn't go all-out to not hammer my CNS, but I applied some submaximal techniques and focused on some solid rep work and hammered nearly every portion of the deadlift, which has been stagnant for awhile. I haven't done deficits in ages and finally got some platforms to elevate myself and made sure to hold my arch and flare throughout. I am hurting today and I had to use straps on the last set of elevated pulls after I ripped off a callous.

[Rodja]

12/21

CG Floor Press
235x5x3

OHP
145x7
165x4
135x8

Meadow's Row
115x12x3

Rope Pressdown
60x12x4

Decent enough session. Decided to throw in the Meadow's to switch things up and my lumbar is still tight and sore from Wednesday.

[Distilled Water]

12/21

CG Floor Press
235x5x3

OHP
145x7
165x4
135x8

Meadow's Row
115x12x3

Rope Pressdown
60x12x4

Decent enough session. Decided to throw in the Meadow's to switch things up and my lumbar is still tight and sore from Wednesday.

Meadow Rows are pretty freakin awesome?

For CG floor press, do you use your elbows as a "stop" as in, when they touch the ground you begin to press?

[Rodja]

Meadow Rows are pretty freakin awesome?

For CG floor press, do you use your elbows as a "stop" as in, when they touch the ground you begin to press?

I do them similarly to a box squat where I stop on the floor and then press. I've been trying to work on my raw upper-body speed with floor presses. My speed sucks and my grip takes the bar to ~1/2 board. I switched grip on my benching to my ring finger on the ring to take stress off of my pecs and to take advantage of my triceps strength.

[aceroni]

One, I love meadows rows.
Two, do your hips ever get beat up from squatting and pulling wide and sitting back in the squat?

I've been working in a Lab where I spend a lot of my time seated and I have found my groin has gotten incredibly tight. I notice it especially when I sit back as much as possible

Edit: a personal trainer and powerlifter friend of mine thinks it could be my labrum

[Distilled Water]

One, I love meadows rows.
Two, do your hips ever get beat up from squatting and pulling wide and sitting back in the squat?

I've been working in a Lab where I spend a lot of my time seated and I have found my groin has gotten incredibly tight. I notice it especially when I sit back as much as possible

Edit: a personal trainer and powerlifter friend of mine thinks it could be my labrum

Same problem here man....

[Rodja]

Tightness in the hips/adductors could be a myriad of issues, but if it was a labrum, it would be very obvious. It's more likely an impingement in the area and some slight imbalance.

[aceroni]

Tightness in the hips/adductors could be a myriad of issues, but if it was a labrum, it would be very obvious. It's more likely an impingement in the area and some slight imbalance.

Yeah the least I can do is just keep on the mobility work and lay off wide squats for a while I should be fine..
Just going to do narrow stance, front squats, deads, hex deads instead

[Rodja]

I will say that constant impingements and injuries are what got me into gear.

[Distilled Water]

Mine didnt get bad till I started squatting over 500, wide. Now, it feels like a knife into my hip. Can barley work up to 315 anymore

[aceroni]

Yeah mine really doesn't feel bad until I squat wide and actually reach my ass back as far as possible

[Rodja]

Most people are not going to have the groin and hip mobility to squat wide and pull sumo, especially if you're doing 405+ on each. I've gotten to the point now where I brief up at 225-315 depending on the week.

[Rodja]

12/23

Squat
420x2
475x2
515x2

SSB Good Morning
160x10
210x10x2

Ab Wheel/Back Raises
BWx10/BWx15
BWx10/BWx15

De/Underload week is now complete. Today was the best that I've felt while squatting in a long time and my knee is finally getting it's strength back. This week will probably not be the 1RM week that I was hoping for since the holidays have reduced the crew on the two ME sessions, but I will be looking to set some PR whether it be weight and/or reps.

[aceroni]

Yeah actually a friend of mine had a squat suit that he actually cut into a pair of briefs, was going to toss them to me for 10$.. Maybe i should check that out for heavier squats.

[Rodja]

I'm about to do the same with my suit; cut them and make them into briefs.

[Rodja]

12/24

RE Upper

Bench
275x5x4

Neutral Pullups
BWx7
BW+20x6x2
BW+20x5

Dips
BWx15x3

Tate Press/Seated DB cleans
35x15x2/20x8x2

Had to train this morning instead of tomorrow afternoon because of the holiday and decided to bang out some rep work since I will have an extra day of rest between now and my ME work. Getting my bench up to a decent level, but am struggling with maintaining my tightness throughout the set due to some upper back issues.

[SweetLou321]

Looks good in here man. With gear I can squat and pull wide pretty well tho. I usually brief up or suit up around 315 tho.

[Rodja]

Looks good in here man. With gear I can squat and pull wide pretty well tho. I usually brief up or suit up around 315 tho.

My stance is the width of the bar while in gear when I am pulling, but my shins are on the rings when I'm raw. It's about the same for squatting, but a bit more narrow.

[SweetLou321]

My stance is the width of the bar while in gear when I am pulling, but my shins are on the rings when I'm raw. It's about the same for squatting, but a bit more narrow.

My stance only moves out about half an inch in gear. I prefer the leverages I have at that width. Same with squats. Your hips are better than mine good sir.

[Rodja]

My stance only moves out about half an inch in gear. I prefer the leverages I have at that width. Same with squats. Your hips are better than mine good sir.

I've been able to do the Chinese splits for as long as I can remember. While I was training raw, it was actually problematic as I would try to go too wide and this lead to frequent impingements and was also the reason I pulled conventional for the first 4-5 months this year. This phase of training that I've been doing has shown me that I have many weaknesses in my chain that I need to address before I can expect any major increases in my total.