16 Weeks to APF TX Challenge

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    5/10 Upper

    Bench
    275x5
    315x3x2
    315x4

    DB Shoulder Press
    60x12
    70x12x2
    70x10

    HS Row (neutral)
    145x10x4

    Facepulls/DB Curls
    100x12/40x10
    100x12/40x10
    100x12/40x10

    Pressdowns/Pullaparts (mini)
    100x15x3/15x3

    I'm about ready to start transitioning into higher percentage stuff and probably start doing strength building shirted work. I'll first focus on rep PRs on boards and then transition into looking at weight PRs.
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    5/13 Lower

    Squat
    225x5
    275x5
    315x5
    335x4

    SLDL
    225x10
    275x10
    315x6x2

    Uni LP/ DB Shrugs
    270x15/80x15
    270x15/90x15
    270x15/95x15

    Ab Wheel
    BWx10x4

    I've making some progress on my squat, but I can already tell my adductors are not real happy with me, which I expected. I'm not ready to go for a big single and I've been very conservative with the weight and pushing each set. It's definitely nice to not be spending 3-4 hours doing my geared sessions for a bit here, though.
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    5/14 Upper

    CG Incline BB
    185x5
    225x3x3
    225x4

    DB Shoulder Press
    70x8x4

    Kroc Rows
    145x20 PR

    Tate Press/Side Laterals
    40x12/30x15
    50x7/30x15
    50x7/30x15

    Facepulls/Overhead Rope Ex
    90x15/70x10
    90x15/70x10

    This starts the last third off my off-season training. The weights are starting to increase and everything is feeling good. Shoulders are feeling mobile and only some minor hips issues right now that are more annoying than debilitating. Weight right now is right at 220, but leaner than a month ago. I've been eating on the lighter side right now (~3500-4000/day) and that'll start to increase over the next month.
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    What's the plan next? Gear?
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    Quote Originally Posted by Sean1332 View Post
    What's the plan next? Gear?
    I'll be getting back into briefs and working up to doubles or triples. For bench, it's going to be 2-3 board work focusing on rep PRs and then transitioning to weight PRs. I'm still in limbo about which suit I'll be using, but I have plenty of time before I have to make my final decision on that.
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    Quote Originally Posted by Rodja View Post

    I'll be getting back into briefs and working up to doubles or triples. For bench, it's going to be 2-3 board work focusing on rep PRs and then transitioning to weight PRs. I'm still in limbo about which suit I'll be using, but I have plenty of time before I have to make my final decision on that.
    Any brief recommendations? I'm going to order some tonight so I don't have to use the ones laying around my gym.
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    Quote Originally Posted by Sean1332 View Post
    Any brief recommendations? I'm going to order some tonight so I don't have to use the ones laying around my gym.
    I LOVE my Metal Jack briefs. They're nice and tight on the hips, but actually have some comfortable thigh room. Both Ace and Pro briefs run small in the thighs and throw me off a bit.
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    Quote Originally Posted by Rodja View Post
    I LOVE my Metal Jack briefs. They're nice and tight on the hips, but actually have some comfortable thigh room. Both Ace and Pro briefs run small in the thighs and throw me off a bit.
    Hm I'll look them up then. Thigh room sounds very very good lol. I wished I picked up Metal gear when EFS had their sale the other week. Thanks bud.
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    Quote Originally Posted by Sean1332 View Post
    Hm I'll look them up then. Thigh room sounds very very good lol. I wished I picked up Metal gear when EFS had their sale the other week. Thanks bud.
    I'd be surprised if they didn't have another one on Memorial Day.
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    Quote Originally Posted by Rodja View Post

    I'd be surprised if they didn't have another one on Memorial Day.
    Good call. I'll hold off.
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    5/16 Lower
    Sumo
    405x3x3
    455x3x2

    Cambered GM
    225x10
    245x10
    275x8x2

    Cambered Low Box Squa
    t225x5x5

    Cambered Bulgarian Split Squats
    95x6x4

    Band Trunk Rotations/Band Standing Crunches (doubled mini)
    8/15
    8/15
    8/15
    8/15

    Two things to note from this: I was absolutely exhausted and I miss my gear. The final sets of sumo had decent speed on them, but my groove still feels weird raw compared to sumo. If I can get my gear back in time, I'm putting briefs back on next week so I can start working on pushing those numbers higher and to really start focusing on my pulls.
    M.Ed. Ex Phys
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    5/17 Upper

    Floor Press (middle on rings)
    225x5
    245x5x2
    255x3x2

    HS Uni Rows
    180x10x4

    Incline Prone Shrugs
    55x12x4

    I did not have my A game tonight. Floor press went ok, but that was about all I had. I've been slacking on my nutrition lately and it caught up to me today. I know for a fact that last nights training carried over to tonight's effort and the volume that I've been doing lately is also slightly catching up to me. I'm going to gorge myself this weekend and hope for the best on Sunday.
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    Twenty plus working sets the night before is brutal man. Do you purposely plan floor presses after a session like that since your lower body was probably beat up? Just curious if that goes into the thought process.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Twenty plus working sets the night before is brutal man. Do you purposely plan floor presses after a session like that since your lower body was probably beat up? Just curious if that goes into the thought process.
    That and I had benched the previous two weeks as well.
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    Quote Originally Posted by Rodja View Post

    That and I had benched the previous two weeks as well.
    Didn't even realize the second part. Makes sense.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Didn't even realize the second part. Makes sense.
    Although I don't follow conjugate anymore, I noticed that there is a lot of validity to constantly changing main lifts.
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    Quote Originally Posted by Rodja View Post

    Although I don't follow conjugate anymore, I noticed that there is a lot of validity to constantly changing main lifts.
    Definitely. Seems like there are just too many good exercises to stay the same and become stagnant. Part of the reason why trying to program as a novice can be mind numbing. You want to do all of these exercises and there tons of variations yet don't actually know which ones are actually gonna help your bench/squat/dead. That is where I was when I tried to program myself when I first realized I wanted to strength train/compete.

    Edited to make a more complete thought.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    5/20 Lower

    Squat
    135x5
    135x5
    225x5 (bad psoas pain; called it)

    SLDL
    225x10x4

    Bulgarian SS
    100 reps

    Standing Band Crunches (light)
    12x4

    Band AbD/AdD (mini)
    15x5

    My hips gave out on me tonight. I did a very thorough warmup, but couldn't get my psoas to loosen up and I couldn't keep squatting without a lot of pain. My glutes are really tight along with my right hip flexor, which is most likely a result of the psoas tightness. When I did the AbD/AdD, my hips felt better, but this is going to take awhile to fully correct.
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    Does your hip tightness stem from your wide stance and sumo?
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    Quote Originally Posted by Sean1332 View Post
    Does your hip tightness stem from your wide stance and sumo?
    Geared, no, but this raw **** is awful. I've been doing Oly stance on squat as to keep the load off of my hips and planned to do conventional pulls for this reason. It's the little things that I neglected that are coming back to bit me in the ass.
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    Quote Originally Posted by Rodja View Post

    Geared, no, but this raw **** is awful. I've been doing Oly stance on squat as to keep the load off of my hips and planned to do conventional pulls for this reason. It's the little things that I neglected that are coming back to bit me in the ass.
    Sucks man. Get your ass back into some gear haha I gave sumo a shot the other day and it just felt odd, like I had no power off the floor.

    What's your normal warmup?
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    Quote Originally Posted by Sean1332 View Post
    Sucks man. Get your ass back into some gear haha I gave sumo a shot the other day and it just felt odd, like I had no power off the floor.

    What's your normal warmup?
    I roll out with a baseball and then my extra firm Rumble Roller. Then I move on to TKEs and mobility work. I added in some band trunk rotations to try to loosen the abs, but they didn't help out too much.

    I may also be hitting a wall physically as this is the second consecutive session that has sucked.
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    I'm having a lot of the same issues right now. I've neglected some mobility and smr and when that's combined w a new desk job you get pain. I've got a painfully tight R hip flexor and I've been getting ridiculous back pain which I would imagine is exacerbated by my APT. Good luck getting back on track
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    Quote Originally Posted by tigerdb2 View Post
    I'm having a lot of the same issues right now. I've neglected some mobility and smr and when that's combined w a new desk job you get pain. I've got a painfully tight R hip flexor and I've been getting ridiculous back pain which I would imagine is exacerbated by my APT. Good luck getting back on track
    This has been an issue since at least Fall '09 for me. It comes and goes and I'm fairly sure that the raw sumo work has exacerbated this right now along with the aforementioned lack of MFR and transverse ab work. I'm going to throw in an extra core day on Friday's, which will still give me a day off before my ME on Sunday's.
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    Quote Originally Posted by Rodja View Post
    I may also be hitting a wall physically as this is the second consecutive session that has sucked.
    walls are made to be broken down...
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    5/21 Upper

    OHP
    135x7
    145x6
    155x4
    135x9

    Kroc Rows
    145x22 PR

    Incline DB Press
    70x10
    75x10
    80x8
    80x10

    Tate Press/Side Laterals
    35x10/30x15
    40x10/30x15
    40x10/30x15
    50x7

    Prone Incline Shrugs/DB Curls
    55x12/50x6
    55x12/50x5
    70x10
    70x10

    It looks like I was a bit premature in my assessment of needing a deload. OHP was the best that it's been in awhile and I added 2 more reps to my Kroc row PR. The next highest DB they have is 200lbs and I'm not sure that my hips and core are ready to tackle that at this moment. What I'm going to try to do is add some chains to the 145lb DB to add some variety. I'm going to attempt to pull tomorrow evening, but I'll be doing so in my suit if I can get it back. If not, I'll be using some loose Viking briefs.
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    5/22 Lower

    Sumo
    455x3x5

    Glute Bridges
    185x10x2
    225x8x3

    Donkey Calf Raises/Ab Wheel
    200x15x4/BWx10x4

    AbD/AdD
    115x15x5

    The hip is feeling better, but is still at maybe 50%. Luckily, I received my briefs that I ordered earlier than expected and I was able to pull. I can tell that my mobility is getting better just by the groove that I felt while pulling. Nothing was near a max rep set as I was mainly looking to work my technique and adjust to the briefs. I'm shirting up on Friday as I am about 10 weeks out and it's time to start training for the meet.
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    5/24 Upper

    Bench
    225x5
    275x5
    315x3
    Added Shirt
    365x3 (3-board)
    405x3 (3-board)
    405x2 (2-board)
    455x2 (2-board)
    395x2 (3-board)

    Incline DB Press
    70x10
    80x10
    90x8
    90x7

    Meadows Rows
    90x15x4

    Side Laterals/Tate Press
    35x15x3/35x15x4

    Y/Pullaparts (mini)
    15x8x3/15x3

    Being back in a shirt felt so damn weird. Part of it is that I've recomped and my arms are a tad bigger, but most of the struggle was from my lack of leg drive. It wasn't too bad, but I was lacking drive at the bottom of the press and I couldn't get a solid base under me. Still, it wasn't anything terrible for a first session back and I have 10 weeks until the meet. It's way too early in the process to even start to plan numbers, but I do have a goal of hitting 455ish by the end of the year.
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    5/26 Lower

    SSB Squat (Ace briefs)
    445x3x4
    495x1

    SLDL
    225x10
    275x8
    315x5
    315x6

    DB Side Bends/Banded Crunches (average)
    80x10/15
    90x10/15
    100x10/15
    100x10/15

    First squat session back in some gear and it felt great. I still did it closer to accumulation style since I want to give myself a couple of weeks to adjust to the spinal compression and new briefs. That being said, I flew out of the hole and had more weight and reps in me on this day. The reason I held back was primarily my hip issue, which didn't bother me today, and the fact I am still almost 10 weeks away. The plan is 2-3 more weeks of briefs, a deload, and then adding the suit.
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    Quote Originally Posted by Rodja View Post
    4/23 Upper

    Bench
    225x6x2
    225x7

    Meadows Rows
    90x15
    115x12x2

    Flat DB Press
    70x15 (didn't feel right)

    Incline DB Press
    65x10x2

    Rolling Tricep Ex/Band External Rotations (mini)
    30x15/15
    30x12/15
    30x11/15

    After this, I can tell that my legs aren't completely back underneath me as I didn't have the same pop that I usually do and had to muscle the weight up more than normal. I've also implemented some of the techniques that Donnie Thompson showed us at the meet regarding humeral health and mobility and I can already tell a huge difference. Although my muscular endurance is down a lot, I can already tell a difference in recovery between sets.
    love donnie Thompson. subbed for mobility talk
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    5/28 Upper

    OHP
    135x8
    145x5
    155x6 (+2 over last week)
    135x11

    Meadows Rows
    70x15
    90x10
    115x10
    135x10+4

    Flat DB Press
    85x10
    90x10
    95x10
    100x8

    Tate Press/DB Curl (done simultaneously)
    40x15/35x15
    40x15/40x10
    40x15/40x10
    40x15/40x10

    Y/Pullaparts (two minis)
    20x8/15
    20x8/15

    Band Facepulls/Band Pressdowns (light)
    15/15
    15/15
    15/15
    15/15

    One word: volume. I am still ramping up my volume to keep my work capacity as high as possible. My numbers are climbing, my upper body feels great, and I'm having a solid recomp along the way. No PRs on this day, but my numbers on OHP and DB press are the highest they've been in probably six months and I noticed that my shirt was tighter than the last time I wore it. There's still a lot of things that can change between now and the meet, but I definitely didn't feel this great last time I got back into gear.
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    Holy volume. That gives me some good motivation for pressing tomorrow.
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    Freaking sick workout man. You must be feeling in the zone right now.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    I took 1.5 scoops of Enhanced today. I was humming along the entire time and only left because I was hungry.
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    Quote Originally Posted by Rodja View Post
    I took 1.5 scoops of Enhanced today. I was humming along the entire time and only left because I was hungry.
    Mine will be in the mail hopefully before the weeks out. I look forward to trying this. Profile looks great.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Mine will be in the mail hopefully before the weeks out. I look forward to trying this. Profile looks great.
    It'll keep you amped for most, if not all, of the meet.
    M.Ed. Ex Phys
  38. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
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    30
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    23,080
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    5/29 Lower

    Sumo
    405x5
    475x3x2
    515x3
    535x3
    565x1

    Snatch-Grip (4" blocks)
    315x5
    365x5x2

    Band Trunk Rotations (light)/Donkey Calf Raises
    8/200x15
    8/240x15
    8/300x15
    8/300x15

    First time pulling anything over 500 since the meet and it felt great. 565 came up a bit slow for my liking and I probably shouldn't have gone that high, but it was smooth and felt good in my hands. I'm going to go anti-Westside for this training cycle and pull 80%+ every other week alternating with speed work to keep work capacity high. My hip is much better than this time last week and I'm starting to feel dialed in for the next couple of months.
    M.Ed. Ex Phys
  39. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,028
    Rep Power
    2242798

    Briefs or suit bottoms?
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  40. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,080
    Rep Power
    918003

    Quote Originally Posted by Sean1332 View Post
    Briefs or suit bottoms?
    Ace briefs.
    M.Ed. Ex Phys
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