16 Weeks to APF TX Challenge

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  1. Yeah, Elite is always having sales
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons


  2. 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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  3. 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.
    M.Ed. Ex Phys


  4. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  5. 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.
    M.Ed. Ex Phys

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  6. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  7. 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.
    M.Ed. Ex Phys


  8. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  9. 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.
    M.Ed. Ex Phys


  10. Does your hip tightness stem from your wide stance and sumo?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. 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.
    M.Ed. Ex Phys


  12. 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?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. 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.
    M.Ed. Ex Phys


  14. 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

  15. 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.
    M.Ed. Ex Phys


  16. 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...

  17. 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.
    M.Ed. Ex Phys


  18. 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.
    M.Ed. Ex Phys


  19. 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.
    M.Ed. Ex Phys


  20. 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.
    M.Ed. Ex Phys


  21. 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

  22. 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.
    M.Ed. Ex Phys


  23. Holy volume. That gives me some good motivation for pressing tomorrow.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Freaking sick workout man. You must be feeling in the zone right now.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  25. I took 1.5 scoops of Enhanced today. I was humming along the entire time and only left because I was hungry.
    M.Ed. Ex Phys


  26. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  27. 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


  28. 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


  29. Briefs or suit bottoms?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

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

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