10 weeks to APF TX State

[Rodja]

My wait is over and it's time to gear up (pun intended) for April 13th. After some initial debate and thought, I will be competing in the 220lbs weight class instead of 198lbs. I'm currently sitting at almost 230, which is really heavy for me, and I will be closer to 222-224 by the week of the meet. Cutting weight is not something that is new to me, but I don't want to have anything substantial going into this one to keep the number of external factors to a minimum. My primary gear is going to be Metal Ace shirt and Metal Ace suit. The main thing is still in the air is what degree of thickness I will be able to get underneath my suit. I have successfully fit a single-ply under my suit, but haven't tried double-ply since gaining roughly 12-15lbs.

My actual template has been something that has deviated away from conjugate principles to something that is primarily rep effort and max effort. My reason for moving away from dynamic is primarily two-fold. First, I find it extremely boring and something that I don't get psyched to do. Second, and the most important part, is carryover. For whatever reason, I don't see much, if any, carryover from the DE.

I will have a heavy influence of block periodization on this template and will be focusing on strength building instead of strength testing until the final 3-4 weeks when I will start working on my first and second attempts.

Let the ride begin...

[Sean1332]

In here for the ride and knowledge intake. Good luck. Particularly interested in watching you a few weeks out for tips as our meets are close together.

[rob112]

Definitely in for this

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[NYiron]

Ill be following as well, good luck rodja

[PalmFist]

Following for knowledge

[Rodja]

1/29

RE Upper

CG Floor Press (thumbs away from smooth)
225x5x4
20 reps

JM Press
155x10
185x10
205x9

HS Unilateral Neutral Rows (weight added)
180x12x4

Facepulls/Pressdowns/Side Laterals
90x12/90x12/35x12
3 sets total of each

Getting this log rolling with a triceps oriented day. Made some slight adjustments in my form on floor press with a more narrow grip and a different setup to increase upper back tightness. My grip in my shirt is ring finger on the outer ring and requires more triceps strength compared to my old grip of index finger (max legal grip).

At the end of the night, I had my wife dig out some adhesions in my mid-traps/rotator cuff muscles and could immediately feel the difference in mobility. I guess once you get to a certain level, the self MFR methods don't quite do the job and I need to make this a regular thing.

[NYiron]

You like the JMs? I've never done them before but seeing them up on your log sparked some interest.

[Rodja]

You like the JMs? I've never done them before but seeing them up on your log sparked some interest.

Love/hate relationship. They very difficult in that the leverage is not with you at all and requires great patience and control. I can't deny their effectiveness, though.

[jimbuick]

Another one?!

Geez, 1 log ain't enough for you Rodja?

[Rodja]

Different aim, different log.

[jimbuick]

Idk why that picture is attached......

[NYiron]

Love/hate relationship. They very difficult in that the leverage is not with you at all and requires great patience and control. I can't deny their effectiveness, though.

Ill have to give them a shot. The last few months I've refocused my training efforts toward a possible April APF meet as well, being my first meet I'm just looking to put up the best raw numbers I can. I've grown rather bored with my past bodybuilding endeavors and have chosen to capitalize on my base of strength and athleticism. Partly I can say it has been as a result of the knowledge I've acquired on this board and interactions with individuals such as yourself.

[Rodja]

1/30



510x2
510x1

SLDL
315x10x4

Walking DB Lunges
50x12x4

DB Side Bends
75x15
90x10x2
100x10

Standing Cable Crunches
110x15x2

Learned a valuable lesson on this day: Pro briefs under my Ace for pulling are a no-go right now. I couldn't get my hips into position as there was too much tension from the gear. Also, adding chains in the center virtually eliminated the flex of the bar and makes the lift more difficult.

[Rodja]

2/1

Bench
Worked up to 495x1 (3-board)
455x2 (2-board)



Facepulls/Tate Press
90x15x3/35x15x3

Starting to really get this new groove in my shirt. My previous grip and groove was much wider in the elbows and I didn't tuck until I hit a 2-board. With this groove, I tuck much earlier and it allows me to stay tighter in the traps.

One thing I noticed is that I still need to work on driving my heels down a tad more, but everything else looked much better compared to my last shirted video.

[bolt10]

In for the rest of this. Been reading up a lot on Block Periodization lately so it'll be cool to follow along. Good luck.

[Rodja]

2/3

Squat



GM
185x15
225x10
245x10

Ab Wheel
BWx10x4


First time with briefs and suit since October and it felt really weird at first. The session didn't start off too well as I was having some difficulties keeping my thoracic tight and my hands in place, but I locked in once I hit ~560.

[Sean1332]

2/3

Squat
<a href="http://www.youtube.com/watch?v=Tgnl6FrnW8E">YouTube Link</a>
<a href="http://www.youtube.com/watch?v=2VLenqkaDbA">YouTube Link</a>

Awesome

[rob112]

Awesome

Agreed. Those are some big squats.

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[Rodja]

Lower back is quite tight today from Sunday and right shoulder is also tight, but nothing some mobility and ice couldn't help.

2/5

Incline CG
185x8x2
205x5x2

DB Rows
145x15
145x18

Dips
BWx15
BW+25x8
BW+45x8
BW+70x5

WY/BB Curls/Rolling Ex
15x6/85x12/30x12
15x6/85x12/30x12

I got in some really solid work on this day. Decided to throw in dips as my supplemental move to change things a bit and because I couldn't find a good handoff guy for some 2-board presses. One thing that I noticed, and this is very positive, is that my upper back mobility is improved and I was able to hold extra tightness during the CG incline and dips.

[Rodja]

2/6

Sumo
405x5x3
455x3

Suspended Cambered GM
225x5
245x5
275x5
315x5x2

Unilateral LP/Standing Cable Crunches
360x15x3/110x15x3

Used more of a RE today based off of Prilepin's chart and hit the "optimal" reps based off my projected 1RM. I didn't attempt anything near failure and worked primarily speed and technique with the GM variation as my primary muscle builder.