Hanging out on the Westside

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    5/6 DE Upper

    Bench (monster mini)
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    OHP
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    145x12 PR

    Rolling Ex/Side Laterals
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    35x12/35x12
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    Prone Rear Flys
    25x12
    25x12
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    Caught a stomach bug on Wednesday night, so I had to scrap my ME lower on Friday. Scaled back on volume on this day and mainly did assistance lifts that have less overall strain, but still hit some PRs on OHP. I still feel like I'm hitting a groove again even though I skipped my ME session and that was due to a fluke bug and not an injury.
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    Quote Originally Posted by Rodja
    5/6 DE Upper

    Bench (monster mini)
    155x1x6

    OHP
    193x1 PR
    145x12 PR

    Rolling Ex/Side Laterals
    30x15/30x15
    35x12/35x12
    35x12/35x12

    Prone Rear Flys
    25x12
    25x12
    25x12

    Caught a stomach bug on Wednesday night, so I had to scrap my ME lower on Friday. Scaled back on volume on this day and mainly did assistance lifts that have less overall strain, but still hit some PRs on OHP. I still feel like I'm hitting a groove again even though I skipped my ME session and that was due to a fluke bug and not an injury.
    Looks like you got another good session in the books. Hit the ME low day hard and strong this week.
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    why is you de percentage so high and the volume low?
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    5/7 DE Lower

    Box Squat (parallel)
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    Good Morning/Standing Crunches (2 short monster mini)
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    205x10/12
    205x10/12

    Uni Leg Press (plates per side)
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    4+25x12
    5x12
    5x12

    Felt pretty good on this day. Hips are getting a little tight, but that's mainly from me being lazy and not doing my pre-hab as diligently as I need to be. I played with my squat stance by going about 3-4" more narrow per side and my foot also straighter. I felt like I could push out on my knees more without feeling any strain in my groin, which has been a plague for me for over a year now.
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    Have you tried doing shoulder dislocations to treat your bicep tendonitis problem emanating from your shoulder on bench days? I use to do them and had the best time benching for months, but I've since slacked off and now I've been having it pretty badly.

    I guess everyone prescribes different ways to do them. One of my favorite ones, although inconvenient, was the way Dante recommended doing them. http://www.intensemuscle.com/showthread.php?t=6997 Why his can be inconvenient is you have to do it outside of a pressing day, so either a complete day before, or the day after; not the night before, right after the workout, or the evening after the workout. But it's also good because if you happen to screw up even a little bit, it wont affect your pressing movement since you won't be performing it right after doign the shoulder dislocation.
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    Not sure he describes a "dislocation" as this seems to be more of a rotator cuff stretch, but hell i'm going to start doing these now. Good for flexibility I imagine....
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    Quote Originally Posted by sae2110 View Post
    Not sure he describes a "dislocation" as this seems to be more of a rotator cuff stretch, but hell i'm going to start doing these now. Good for flexibility I imagine....
    Right. There are all sorts of terms for this I imagine, like many other things, it's just what they're called on Stronglifts http://www.youtube.com/watch?v=33P5A...layer_embedded

    He describes that but at only half the range of motion. And it's all you really need.
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    Quote Originally Posted by Torobestia View Post
    Have you tried doing shoulder dislocations to treat your bicep tendonitis problem emanating from your shoulder on bench days? I use to do them and had the best time benching for months, but I've since slacked off and now I've been having it pretty badly.

    I guess everyone prescribes different ways to do them. One of my favorite ones, although inconvenient, was the way Dante recommended doing them. http://www.intensemuscle.com/showthread.php?t=6997 Why his can be inconvenient is you have to do it outside of a pressing day, so either a complete day before, or the day after; not the night before, right after the workout, or the evening after the workout. But it's also good because if you happen to screw up even a little bit, it wont affect your pressing movement since you won't be performing it right after doign the shoulder dislocation.
    They're actually part of my warm-up routine along with some facepulls and supinated side raises.
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    Quote Originally Posted by Rodja View Post
    They're actually part of my warm-up routine along with some facepulls and supinated side raises.
    I imagined so but thought it was worth throwing out there just in case. I actually started having to do these again, for all things, squatting. Kept having this intense elbow pain and never thought to associate it with a stiff T-spine and shoulders.
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    Quote Originally Posted by Torobestia View Post
    I imagined so but thought it was worth throwing out there just in case. I actually started having to do these again, for all things, squatting. Kept having this intense elbow pain and never thought to associate it with a stiff T-spine and shoulders.
    I've (knock on wood) never had to deal with elbow pain. I did strain a forearm extensor once, but it didn't effect squats or presses.
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    5/9 ME Upper

    Floor Press
    Barx5
    Barx5
    135x5
    135x5
    185x5
    205x3
    225x3
    240x1
    250x1
    260x1
    280x1 PR

    Incline DB Press
    75x15
    85x10

    Flat DB Press
    85x8

    DB Shrugs/Pullaparts
    90x20/15
    100x15/15
    100x15/15
    100x15/15

    Facepulls
    70x15
    70x15

    Still going smoothly with everything. Decided to work more on my chest and traps for assistance and did a something that I got from Mark Bell. I did a max set of incline DB, waited a few minutes, and then a max set of flat DB. I guess I exhausted myself because I got more on incline that flat. My traps and grip are also getting much better as my numbers on this day were all PRs and I'm finally not limited by my grip on DB shrugs.
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    Nice shrugs, I really need to do more direct upper trap work.
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    Quote Originally Posted by Rodja View Post
    They're actually part of my warm-up routine along with some facepulls and supinated side raises.
    Quote Originally Posted by Torobestia View Post
    I imagined so but thought it was worth throwing out there just in case. I actually started having to do these again, for all things, squatting. Kept having this intense elbow pain and never thought to associate it with a stiff T-spine and shoulders.
    I discovered this little fact about two months ago...couldn't figure out why I had bad left elbow pain, thought I had bursitis or a cracked olecranon. Once I quit the BB squats and changed to just leg press/front squats, no more elbow pain 2 months later. Going to have to put this into my warm up routine...thanks for the idea folks
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    Quote Originally Posted by SweetLou321 View Post
    Nice shrugs, I really need to do more direct upper trap work.
    I'm going to shift my focus to my chest, traps, and shoulders, which are definitely weak in comparison to my lats and triceps. I tended to somewhat neglected them for awhile.
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    All my focus is in my mid/upper back, delts, triceps. Not much chest or upper trap. What carryover do these groups have in the big three?
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    Quote Originally Posted by SweetLou321 View Post
    All my focus is in my mid/upper back, delts, triceps. Not much chest or upper trap. What carryover do these groups have in the big three?
    I'm mainly addressing my weak points.
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    5/11 ME Lower

    Sumo Deads
    135x5
    135x5
    225x3
    225x3
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    315x2
    365x1
    405x1
    425x1
    445x1
    475x1
    495x1 PR
    505x1 PR

    Standing Band Crunches (average)/DB Side Bends
    15/90x10
    15/90x10
    15/90x10

    I finally, FINALLY broke the 5 plate barrier on deads and, to top it off, I added another 10# and still got it. My work over the past few months on conventional stance has carried over to my sumo pulling, which I haven't done for an ME since January.
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    Nice !!!!! ;-)
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    5/13 DE Upper

    Speed Bench
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    OHP
    160x5
    140x12

    Tate Press/Rear Fly
    40x12/40x10
    40x12/40x10
    40x12/40x10

    Cambered Curls/Side Laterals
    95x10/40x15
    95x10-drop-75x8/40x15-drop-25x15

    Speed bench is starting to piss of my shoulder, so I'm going to switch to some RE for a week or two and hope that it starts to subside. Other than that, everything has been really damn good lately.
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    5/14 DE Lower

    Box Squats
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    Hypers/Standing Cable Crunches
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    BW+115x15/110x15
    BW+135x12/120x15
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    Lucky man, I have yet to see sumo bring up any aspect of my conv pull.
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    Quote Originally Posted by SweetLou321 View Post
    Lucky man, I have yet to see sumo bring up any aspect of my conv pull.
    It was the other way around; my conventional carried over to my sumo. I got the tip from this article by Brian Scwhab:
    http://www.elitefts.com/documents/sumo.htm
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    Quote Originally Posted by Rodja View Post
    It was the other way around; my conventional carried over to my sumo. I got the tip from this article by Brian Scwhab:
    http://www.elitefts.com/documents/sumo.htm
    I can not get the groove on sumo or get the form right. So my conventional sits about 50-100lbs more then my sumo. I worked on sumo for a few monthes and my conventional didnt budge. Ill read the article.
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    Quote Originally Posted by SweetLou321 View Post
    I can not get the groove on sumo or get the form right. So my conventional sits about 50-100lbs more then my sumo. I worked on sumo for a few monthes and my conventional didnt budge. Ill read the article.
    I'll have a video up either next week or the week after that.
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    Quote Originally Posted by Rodja View Post
    I'll have a video up either next week or the week after that.
    Ill start videoing my sumo from the front and sides to get you to look at it. Maybe you can help me. I can pull sumo really well in a suit but not raw. Mostly bc the form is not the same at all.
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    Quote Originally Posted by SweetLou321 View Post
    Ill start videoing my sumo from the front and sides to get you to look at it. Maybe you can help me. I can pull sumo really well in a suit but not raw. Mostly bc the form is not the same at all.
    I ordered some Titan Centurion briefs last week. They should be here today.
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    Quote Originally Posted by Rodja View Post
    I ordered some Titan Centurion briefs last week. They should be here today.
    Did you order from titan?

    I order the super centurion suit however they gave me one that was 2 sizes to big. Took six weeks to come and itll take another 6-8 weeks to get the right size. lol.
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    Quote Originally Posted by SweetLou321 View Post
    Did you order from titan?

    I order the super centurion suit however they gave me one that was 2 sizes to big. Took six weeks to come and itll take another 6-8 weeks to get the right size. lol.
    No, I got them off Ebay. I've heard that both Inzer and Titan have painfully slow service.
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    Quote Originally Posted by Rodja View Post
    No, I got them off Ebay. I've heard that both Inzer and Titan have painfully slow service.
    Youve heard right. The only reason I ordered from them was bc I wanted a bench shirt too but I didnt know what size to get. See if you put your measurements on the site they picked the best size for you. My shirt fits but they screwed my suit up. I shoulda went with metal lol.
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    Quote Originally Posted by SweetLou321 View Post
    Youve heard right. The only reason I ordered from them was bc I wanted a bench shirt too but I didnt know what size to get. See if you put your measurements on the site they picked the best size for you. My shirt fits but they screwed my suit up. I shoulda went with metal lol.
    One of the guys I used to train with has some old Pro briefs that he's trying to sell me. I'd be lying if I said I wasn't tempted.
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    Quote Originally Posted by Rodja View Post
    One of the guys I used to train with has some old Pro briefs that he's trying to sell me. I'd be lying if I said I wasn't tempted.
    Ace pro briefs? If they fit Id deff get them if the price is right. I tried on my partners size 50 metal ace pro squat suit tonight and thats the suit I wont, no doubt. Best feel and fit.
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    Quote Originally Posted by SweetLou321 View Post
    Ace pro briefs? If they fit Id deff get them if the price is right. I tried on my partners size 50 metal ace pro squat suit tonight and thats the suit I wont, no doubt. Best feel and fit.
    Not the Ace line, the regular Pro line. I tried on a size 50 Ace Pro and there was no way in hell I could get it over my thighs.
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    Nice PR! That's a full 100lbs over my sumo dl max and a food 150 over my conventional...

    Congrats!
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    Quote Originally Posted by Rodja View Post
    Not the Ace line, the regular Pro line. I tried on a size 50 Ace Pro and there was no way in hell I could get it over my thighs.
    Soak the legs in water, blow up a foot ball in each leg and leave it over night. I think thats what the guy did my gym partner got his from. His fit my legs and I got it on. I have 27 inch thighs and so does he. Im 210 and hes 250. Usually if you got big legs no stock gear will fit you right, only custom as thats where im at.
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    Also suit slippers haha
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    Quote Originally Posted by SweetLou321 View Post
    Soak the legs in water, blow up a foot ball in each leg and leave it over night. I think thats what the guy did my gym partner got his from. His fit my legs and I got it on. I have 27 inch thighs and so does he. Im 210 and hes 250. Usually if you got big legs no stock gear will fit you right, only custom as thats where im at.
    Any difference in height between you two?
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    5/16 ME Upper

    Bench
    Barx8
    Barx8
    135x5
    135x5
    185x3
    205x3
    225x1
    245x1
    260x1
    275x0
    275x1

    BB Rows
    225x12
    245x12
    275x10
    275x10

    Rope Pressdowns/Facepulls
    70x12/70x15
    70x12/80x15
    80x12/90x15
    80x12/100x12

    Not my greatest effort, but **** happens. My lower back was really tight and it lowered my leg drive. However, still making progress and can't complain.
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    Quote Originally Posted by Rodja View Post
    Any difference in height between you two?
    Nope, im actually an inch taller then him. He has 27inch legs and 41inch hips as I do. The velcro of the suit takes care of the head to crotch measurement and its made for a 5'7-5'9 guy which I am.
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    Quote Originally Posted by Rodja View Post
    5/16 ME Upper

    Bench
    Barx8
    Barx8
    135x5
    135x5
    185x3
    205x3
    225x1
    245x1
    260x1
    275x0
    275x1

    BB Rows
    225x12
    245x12
    275x10
    275x10

    Rope Pressdowns/Facepulls
    70x12/70x15
    70x12/80x15
    80x12/90x15
    80x12/100x12

    Not my greatest effort, but **** happens. My lower back was really tight and it lowered my leg drive. However, still making progress and can't complain.
    Do some of your warm-ups with a foam roller under your lower back, loosens me up fast every time. You got strong bb rows man.
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