10 weeks to APF TX State

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  1. 2/12

    AM

    BB Rows
    205x10
    255x15x3

    Pullups
    BWx8x3

    Cable Rows
    180x10
    220x10
    250x8-drop-200x8

    PM

    OHP
    145x8x2
    145x7

    Dips
    BWx15
    BW+35x8x3

    Facepulls/Tate Press
    100x15x3/40x12x3

    External Rotations (mini)
    15x3

    I've been somewhat neglecting lat work and decided to throw in a random two session day with one specifically lat work. This week is my raw week for my CNS and muscular recovery has seldom been an issue for me. Made sure to really up the calories at dinner (2 avocado cheeseburgers with homemade hashbrowns) and am feeling sore today from the huge increase in volume, but that is to be expected.
    M.Ed. Ex Phys



  2. I'm in rodja. The videos are beast for sure.
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  3. Quote Originally Posted by Rodja View Post

    Undergrad is irrelevant since most of the load is basics and minor. By the time you'd graduate, the landscape could be very different.

    UT-Austin or one of the affiliates? There's a world of difference.
    So much school....

  4. Quote Originally Posted by jimbuick View Post
    So much school....
    You haven't even started the journey.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja View Post

    You haven't even started the journey.
    Lol that's the worst part!!

  6. 2/13

    Sumo
    365x2x7

    Hypers/Standing Cable Crunches
    BWx15x4/110x15x4

    I have irritated something in my hips to the point where it's causing some major discomfort. This week is raw and underload work, so I hope that alleviates the discomfort and that I can find the trigger point to relive the pressure.
    M.Ed. Ex Phys


  7. 2/15

    Floor Press (pinky on rings)
    225x5
    275x5
    315x1
    275x7

    BB Curls/Pressdowns
    90x10/110x15
    90x10/110x15
    90x10/110x15

    Side Laterals/Pullaparts/Dual External Rotations (mini)
    35x15/15/15
    35x15/15/15

    Solid raw sessions with easy assistance work. My back is still not feeling great, but it's improving with some capsaicin, NSAIDs, and MFR.
    M.Ed. Ex Phys


  8. Topical capsaicin?

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  9. Quote Originally Posted by rob112 View Post
    Topical capsaicin?

    Sent from my iPhone using Am.com
    Yes. I put on way too much yesterday and had a bright red patch for several hours yesterday. It really loosened up my back, though.
    M.Ed. Ex Phys


  10. Quote Originally Posted by Rodja

    Yes. I put on way too much yesterday and had a bright red patch for several hours yesterday. It really loosened up my back, though.
    A buddy just recently mentioned this to me as well. I may give it a shot on pulls and squats days.

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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  11. 2/17

    Cambered Low Box Squats
    335x3x5

    Called it after the squats. Tried to throw in some basic BW assistance work, but the spine did not feel fine.

    I've been doing extra mobility work on the area and didn't realize how immobile I am compared to my flexibility. I finally bought another baseball to use on my glutes and there's some funky adhesions in there that are very tender, especially in the right glute.
    M.Ed. Ex Phys


  12. Rodja,I have a question for you. What weight is typically the point where knee wraps come into play? My son is getting up into some good squat numbers and I am unsure on if/when to go here.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  13. Quote Originally Posted by AZMIDLYF View Post
    Rodja,I have a question for you. What weight is typically the point where knee wraps come into play? My son is getting up into some good squat numbers and I am unsure on if/when to go here.
    This is a really difficult call to make. What style of squat does he generally use? If it's wide stance, then I'd say somewhere in the 80-85% range. If it's Oly style, then probably when he gets closer to 90%.

    It's not so much a weight thing, IMO. One of the guys that I train with (who is aiming for 800 in May) doesn't wrap his knees until the last microcycle in his training when he adds in the straps.
    M.Ed. Ex Phys


  14. He is right in the middle of wide/Oly and says that his knees don't feel anything when he squats. We are going to test a max in March and I guess we will get an indication then. Thx Rodja.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  15. Quote Originally Posted by AZMIDLYF View Post
    He is right in the middle of wide/Oly and says that his knees don't feel anything when he squats. We are going to test a max in March and I guess we will get an indication then. Thx Rodja.
    It's not so much feeling anything in his knees; it's more of an issue if the knees cave in instead of pushing out and/or staying in track with the femur.
    M.Ed. Ex Phys


  16. We've been working very hard on the outward push and he has never had any problem with the knees caving so I guess we will see when the weights get maxed.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  17. Quote Originally Posted by AZMIDLYF View Post
    We've been working very hard on the outward push and he has never had any problem with the knees caving so I guess we will see when the weights get maxed.
    If he has a solid dip/bounce at the bottom, then he'll get a lot of knee wraps. They really help to spring you out of the hole.
    M.Ed. Ex Phys


  18. 2/19

    Incline CG
    185x8
    205x6x2

    Meadows' Rows
    90x15
    115x15
    135x12
    135x12-drop-90x12

    Flat DB Press
    80x12
    90x8x2

    Rolling Triceps Ex/Side Laterals/Triceps Fallouts
    35x12/35x12/BWx10
    35x7/35x12/BWx9

    Standing Facepulls
    80x15
    90x15x3

    A couple of major updates from the weekend. First, I've adjusted my training schedule to have one more wave of 2:1 followed by a wave of 3:1 prior to meet week and then the final week being active rest and mobility work. Next is a gear change. I pulled the trigger on a new pair of briefs: Metal Jack size 44. It'll be a tight fit under my sit, but I'll be able to get it with enough weight.
    M.Ed. Ex Phys


  19. Nice meadows!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  20. 2/20

    Sumo
    Worked up to 540x5
    570x1

    Snatch-Grip Deads
    335x5x4

    DB Side Bends
    70x10x4

    BW Hypers
    50 reps

    On paper, this session looks really good, but I wasn't able to really dig in once again and I'm one session away from pulling in only my suit. The main thing that the extra gear is preventing me from doing is to really push out on the side of my foot and generating maximum force to the bar. I'm not frustrated as my hips have loosened up and I was able to put in a solid sumo session, but it's a nuisance that I'm struggling so much with my gear.
    M.Ed. Ex Phys


  21. That's still awesome weight to be pulling regardless of the equipment issue. Do you have any ideas what your lifts will be for the meet? Planned openers weights?
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  22. Planned openers right now are 615/415/545. Squat is going to be very conservative to get my confidence rolling along and the others are weights that I can confidently do on nearly any given day. Goal for the meet is 715/455/615.
    M.Ed. Ex Phys


  23. Assisted at 220 lbs class?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  24. Quote Originally Posted by AZMIDLYF View Post
    Assisted at 220 lbs class?
    As in geared or "geared?"
    M.Ed. Ex Phys


  25. Equiped
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  26. Quote Originally Posted by AZMIDLYF View Post
    Equiped
    Yes, it'll be equipped.
    M.Ed. Ex Phys


  27. 2/23

    Bench

    Worked up to 495x2 (3-board)
    455x1 (2-board)
    455x1 (1-board)
    425 touch; lost about halfway up

    Pullups
    BWx7x4

    WY/Side Laterals
    20x6/35x15
    20x6/35x15

    Pullapart Series


    First time that I have attempted to touch in several months and, although I didn't get it, looking at the video, I did really well on the descent, but lost my legs and got stuck about halfway up. The 455 to a 1-board was slightly muscled up and I can tell from both videos that I am too focused on pushing the weight away instead of driving myself into the bench.
    M.Ed. Ex Phys


  28. Sick bench bro! Looked for the vid!
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  29. Nice numbers big man!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons



  30. Several things that I notice here:
    1. I didn't pull the weigh to the board on the last 1" and had to front raise it off.
    2. My heels came up and I did not get leg drive.
    3. I took too long to flare my elbows.
    4. I did keep my lats tight.
    M.Ed. Ex Phys

  

  
 

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